SET 1:
1 Push ups (15)
2 Crunches (20)
3 Wide Push Ups / Or Wide Lat Pull Downs (10)
4 Reverse Crunches (20)
5 Bench Dips (10)
6 Double Crunches (20)
7 Squats (20)
8 Lunges (20, 10 on each leg)
9 Bicep Curls (20)
10 Triceps Extensions (20)
11 Military Press (20)
2 minute rest
Set 2:
1 20
2 30
3 20
4 30
5 20
6 30
7 30
8 40 (20 on each leg)
9 30
10 30
11 20
2 minute rest
Set 3:
Same as Set 1.