wide grip pull ups
6 sets of 8
pull ups
8 sets of 10
dips
12 sets of 10
elliptical 30 minutes
salsa 1 1/2 hour
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