Simple, Effective AB Toning Program

Hanging Leg Raise 4 sets to failure each set
Standing Cable Crunch 3 sets 10,10,15 (using lighter or no weight on last set)
Decline-Bench Crunch 3 sets 15, 15, 20 (using lighter no weight on last set)
Oblique Crunch 3 sets to failure each set

HIIT Cardio

Kettle Bell Swings 3 sets 15 Swings per Arm.  
Run at a moderate pace for 1 min then sprint for 30 seconds. Repeat for 10 times. (Switch up by doing this on the stationary bike!)