lunges
3 sets of 15
squats
3 sets of 15
single leg calf raises
gorilla chins
6 sets of 6
elliptical 30 minutes
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