No, it's long gone :-) But you can find a lot on youtube. Many of them are in the P-90X "Ab Ripper X" video. It's mainly lying prone on the floor and lifting both ends of your body 25 times, then leaving the ends on the floor and lifting the center. Repeat on left side, right side, top side, bottom side.

The hardest one for me is lying face down, arms extended forward. Lift your chest and legs off the ground. Oww! These are called "Supermans" because you look like Superman flying through the air.

It'll give you a vast new appreciation for when a dancer lifts his partner overhead by the waist and she gracefully lies prone only supported by his hands on her waist.

I double-dare you to even get your hands an inch off the ground!