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20 # bicep curls
15 # lateral raises
15 # back
40 # forearms
30 # sit-up abs
30 # leg abs (reverse crunch)
20 # corkskrew abs
10 # rocky abs (dragon flag)
20 # russian abs
20 # push-ups
20 # glutes
50 # calf raises
30 # floor dumbbell press
20 # flutter kicks
25 # squats
10 # weighted squats
10 # pull-ups with grounded heels
10 # parallel bar chest dips
10 # single bar chest dips
10 # parallel bar pull-ups with grounded heels
20 # hammer curls
1 # bear walk
10 # supermans
15 # push-ups with elevated feet
10 # wide push-ups
10 # diamond push-ups
3 # archer push-ups
1 # plank
1 # plank up and down
1 # high to low plank
1 # side plank
10 # side plank raises
15 # pull-ups with elevated feet
10 # chin-ups with elevated feet
10 # parallel bar leg raises
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