Warm up: do excercise 1x

Abs: doe each exercise 3x with 20sec break between exercises and 20sec break between sets.

Legs: do each excercise 3x with 30sec break between exercises and 20sec break between sets.

Arms: do each excercise 3x with 30sec break between exercises and 20sec break between sets.

Cooldown: dont forget to stetch and cool down after! See cooldown video.