30 abdominal crunches, 30 Afrikan twists, 50 mountain climbers, 30 leg-to-body raises, 30 crossover crunches, 30 bicycle crunches, 30 abdominal crunches, 30 Afrikan twists, 30 mountain climbers, 30 leg-to-body raises, 30 crossover crunches, 30 bicycle crunches, 20 push-ups & rotation, 20 seconds side plank right, 20 seconds side plank left, 30 seconds back bridge, 30 seconds spine lumbar twist stretch left, 30 seconds spine lumbar twist stretch right. 40 pull-ups front and back hand grip. Get it in, get it in!