roughly 45 mins twice a day - plank up, side plank, T-Stabilisation, Fitness ball Atomic Push-ups, fitness ball rollout, Mountain climber, V-Up, Wood Chop with fitness ball, Fitness ball Russian twists both reg and seated, leg raises, penguin crunches, - all sets of three with between 15 and 20 repetitions, others to fail and 2 min ergometer to fail.