weighted incline sit ups
10 x bw, 10 x 20 lbs, 10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
back hyper extension
10 x 20 lbs, 10 x 25 lbs, 10 x 30 lbs, 10 x 40 lbs
side hyper extensions
10 x 20 lbs, 10 x 25 lbs, 10 x 30 lbs, 10 x 40 lbs
hanging leg raises
8 sets of 15


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

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