Warmup; California jumping jacks for 1 minute then hold a 1 minute plank. Then do hip series (fire hydrants, kick backs, around the world) repeat circuit 6 times.
Proceed with light stretching and iron cross/scorpions.
Workout; 1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min rest. Repeat 6 times.
Exercise 1 - Crunches for 20 reps. Make sure you squeeze your abs. Don't just go back and forth without contracting your abs.
Exercise 2 - Lying Leg Raises for 20 reps. When you raise your legs, lift your hips up at the top of the movement and squeeze your abs.
Exercise 3 - Mountain Climbers for 20 steps per leg. Don't simply move your legs back and forth. Focus on your midsection with each step.
Exercise 4 - Plank for 60 seconds. As tired as you may be at this point, suck in your stomach and forcefully breathe out. You'll feel it in your core.
Rest - 1 minute.
Repeat the circuit five more times. Then take a 5min break and do the rest yoga from the website below. http://www.runnersworld.com/recovery-yoga-for-runners
Stretch and ice