lunges
3 x 15
squats
3 x 15
single leg calf raises
3 x 15
gorilla chins
10 sets of 5
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