1 x 30 crunches to right knee 

(left elbow to right knee)

1 x 35 squat jumps

(from a squat with knees bent - jump as high as you can continuously for the prescribed number)

1 x 30 crunches to left knee 

(right elbow to left knee)

1 x 35 press out sit ups 

(reach for toes then legs straighten as you come back down from crunch position)

1 x 25 leg lifts

(chin to chest - no bent knees - feet move from 12 inches off floor to straight up)

1 x 25 sec back kick 

(chin to chest - no bent knees - feet kick from 12 inches off floor to about 24 inches off floor)

1 x 30 bench dips

(with arms on couch - legs straight out - lower upper body until buttocks is just above floor - raise up again until arms are straight)

1 x 25 sec wall sit 

(back against wall, hips at 90 deg. angle, knees at 90 deg. angle)

7 push ups - hands wide

7 push ups - hands normal

7 push ups - hands together

6 push ups - hands wide

6 push ups - hands normal

6 push ups - hands together