This is a balanced, a week full body workout routine. Each session is about 45 minutes. Its a beginner to intermediate level workout that assumes you know the basics of dumbbell and barbell strength training.
Plank exercise benefits are great - it can help you get rid of fat layers around the belly, relieve the pain in your back, and speed up your metabolism. http://whymattress.com/how-to-choose-the-best-mattress-for-back-pain/