30 push ups
30 air squats
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
Ab work out with 300 repetitions from any combination:
Lateral arm raises
Very slow mountain climber
Sit ups
Crunches
Flutter kicks
Scissors kicks
Supine bicycle
20 push ups
20 push ups
20 push ups
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