4 Sets of each exercise then move to the next one, reps included with description

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 60 seconds

Plank Inch Worms
8 reps
60 seconds rest

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

Videos for examples!