I've decided to do abs and lower back on cardio days not leg days. I like to work my legs one at a time for most exercises so to save on time without sacrificing any body parts, I decided to do it this way.

ABS
Kneeling Rope Crunches
12*40 lbs
10*50
8*60
6*80
12*70
Ball Crunches
20 slow
20 pulsed
20 slow
Ball Oblique Crunches
20 slow (ea side)
16 pulsed (ea side)
8 slow (alternating ea side)
Isolated crunches, heels on ball, lower back pressed to the floor
20 slow
Penguins
20 ea side
Suspended Knee-Ups
3 sets of 8 (still hard for me endurance-wise)
Suspended Straight Leg Ups (name???)
3 sets of 8
Back Extensions on the Ball
20
Balance opposite arm/leg on ball
2 ea side held for one song phrase ea side.

Followed by 20 minutes on treadmill. Club crowded with 2 bikes broke.
Warmed up 3.5 miles per hour for two minutes
Moved up to 4.0 mph the rest of the time intervaling between 7-12% grade.

Sweated a lot but wasn't as winded as I am on recumbant bike. Couldn't go any faster because my ankles aren't ready yet. Had aerobic shoes on instead of my walking shoes too. Overall a good workout. Might try the treadmill for a couple of weeks for a change.