Before kick starting the weekend by pumping in a few beers, get the following done first:
5 supersets of Planks X 1 min and Double Crunches X 20 reps.
Planks = lieing face down on the floor, prop yourself up onto your elbows/forearms as though riding in the aerobars. Keep your feet close together and your body/torso as straight as possible. Most either have their ass too high or sag towards the floor so look in the mirror and perfect the plank. Hold steady for 1 minute. If this is easy, keep one leg straight and one inch off the ground while doing these.
Double Crunches = do a basic crunch with hands behind your head, however simultaneously use your psoas/hip flexors to raise your knees/legs up and in towards your elbows, contracting your stomach muscles firmly, then slowly lower back to the starting position.
Superset = one exercise done for the desired reps, then with no rest go right into a second exercise for desired reps, then rest. In this case, it will be planks for 1 min, followed immediately by 20 reps of slow double crunches, then rest 1 minute before doing superset number 2.
Again, you can do these all at once or break it up throughout the day. Get it done!