25 body weight squats
Chin ups with leg lifts to muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts to muscle failure
25 body weight squats
Push ups to muscle failure
50 sit ups
Close hand push ups to muscle failure
50 flutter kicks
Wide arm push ups to muscle failure
50 crunches with bent knee raises
Push ups to muscle failure
50 supine bicycles
More great exercises here:
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