4B Swiss-Ball Crunch
Sets: 2 Reps: 20-25 Rest: 30 Seconds
Lie back on a Swiss ball . Tuck your chin to your chest and crunch your rib cage toward your pelvis . Lower your body back to the starting position. That's one rep.
Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.