3 sets of the following:
Planks - 30 sec on both sides and front
V-ups - 20 reps
Dead Bugs - 20 reps, 1 rep is both legs once
Oblique Twists - 20 reps, 1 rep is once to both sides
If you want to bring a little cardio into the workout jump rope for a few minutes prior to starting and between each set.