Arms

• 20 counter push ups
• 20 lateral raises
• 20 bicep curls
• 20 standing triceps overhead

Legs

• 40 squats
• 20 standing high knee
• 10 lying leg raise
• 20 right side-lying leg lifts
• 20 left side-lying leg lifts
• 20 right inner-thigh leg lifts
• 20 left inner-thigh leg lifts

Abdominal

• 20 dolphin push ups
• 40 bicycle crunch
• 10 bridge
• 20 jackknife