Cardio: Stairmaster level 8-10 for 30 minutes, Treadmill running or elliptical. You can also rotate equipment 10 minutes each.
Core: Start with cardio and finish with core if time allows.
Roman Chair Leg lifts (straight leg) - 3x12
Super set with 3x12 Kettlebell Swings (35lbs).
Plank Shoulder Taps - 3x12
Super Set with C-Crunches 3x12
Mountain Climbers - 3x20
Super Set with 3x20 Bicycle Crunches
Med Ball Crunches (tap ball to wall) - 3x12
Super Set with Straight Leg Toe Reaches - 3x12