Plank 35 seconds, Right Side Plank 20 seconds, Left Side Plank 20 seconds - No rest between, try to keep body off the ground the whole time

Rest 45 Seconds

Shoulder Touches - Alternating sides, 12 per (24 total)

Rest 45 Seconds

Supermans - 10(3-5 seconds up, 3-5 seconds down)

Rest to full recovery, repeat 3 times

Videos for examples!