seated dumbbell curls
10 x 15, 10 x 20, 10 x 25 10 x 30
seated overhead dumbbell extension
10 x 15, 10 x 20, 10 x 25 10 x 30
seated dumbell hammers
10 x 15, 10 x 20, 10 x 25 10 x 30
dips
4 sets of 10
2 sets of 5 chins
2 sets of 5 pull ups

elliptical 10 minute HIIT

side planks 3 sets one minute each
plank 2 sets of 2 minutes each
lying side leg raises  2 x 20
lying side leg  tuck 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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