Hi, well a complete workout is compossed by 3 parts. One is the stretch "very important" take At least 12 min on it, two is the part or muscle groups you are gonna work and three is a full stretch which is really important, then drink a lot of water and eat good.
1. Stretch 10 to 12min
30sec side plank. Each side.
10lumbar reps (hand behind your head)
10lumbar(hand on your coccyx)
10 lumbar reps.(superman lumbar)
3. Finish with a complete stretch of your middle body or core where is all your body's power.
I hope good results work hard.