Okay it takes me an hour to do this. Trying very hard to keep proper form.
Not sure if I should put weight or reps 1'st so weight is 1'st followed by reps.

Push ups on knees
15, 10 , 11, 10
Rear shoulder fly
3x15, 5x15, 6x9, 8x8
Bent over rows
3x15, 5x15, 8x12, 10x10
Double arm curls
3x15, 5x15, 8x12, 9x10
Tricep kickbacks
3x15, 5x15, 8x12, 5x10
Ball squat
10x15, 16x15, 26x12, 30x10
Calf raises
15, 15, 5x12, 8x10
Seated twists
2x15, 4x15, 10x15
Lying front kicks
15, 2x15, 15
Crunches
15, 15, 15

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