gentle warm up; Using treadmill 25 minutes run and 5 minutes fast walk divided up into set of 5 minutes run [level 8.5 on treadmill] and 1 minute fast walk [level 6 on treadmill]. - total of 5 sets in all.
Following run then on floor 1 x set of 120 own crunches - raising necjk and upper vback and legs with hand rising to over knees then straight into 1 x set of 115 leg raises with hand under gluteus maximus (your bum in other words!) then raise feet to angle of 45 degrees.
Finally, 5 minutes walk [level 5] on treadmill to cool down.
NB increae number of own crunches and leg mraises by 5 every two weeks or so.