dips
7 sets of 10
chin ups
sets of  5, 10, 12,12,12, 10, 10
incline sit ups, side hypers, back hypers
3 sets of 15 of each

side planks with knee tuck
2 x 20
butt ups
2 x 20
lying side leg raises
2 x 20
lying side leg
2 x 20
push ups
1 set of 50 , 1 set of 45
lying straight leg lifts
2 x 20
bicycles
2 x 20

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