4B WEIGHTED SPREAD-EAGLE SITUP
SETS: 3 REPS: 15 REST: 60 SEC.
Grab a dumbbell and lie on your back on the floor. Hook your feet around something sturdy, such as the legs of a power cage or a pair of heavy dumbbells. Hold the weight against your chest  and sit all the way up . Reverse the motion to return to the starting position. That's one rep.