My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth league soccer, baseball, and football. But I was always the big kid...
Metabolic CrossFit – CrossFit
4 Rounds (or more!) each before rotating:
Weighted Abmat Sit-ups
Side to Side w/ Ball
Plank Hold w/ alternating Knee to Elbow