Here's a workout

1 mile

12 sit ups on incline bench
12 RDLs
12 sit ups on incline bench
12 RDLs
12 sit ups on incline bench
12 RDLs

1 mile

12 over head weights (15 lb each arm)
12 side sit ups on incline (25 lb weight)
12 over head weights (15 lb each arm)
12 side sit ups on incline (25 lb weight)
12 over head weights (15 lb each arm)
12 side sit ups on incline (25 lb weight)

1 mile

12 TRX pushups
12 TRX hip extensions
12 TRX pushups
12 TRX hip extensions
12 TRX pushups
12 TRX pushups

12 TRX pullups
12 leg up/arm up sit ups
12 TRX pullups
12 leg up/ arm up sit ups
12 TRX pullups
12 leg up/arm up sit ups

stretch

I really need to figure out what these exercises are really called. I'm sorry if no one understands what the hell I'm talking about. Anyway, I'm enjoying my new workouts so far. :)