S+C 1:10:00 [3]
Exercise Sets Reps Kg
Lunges 2 10 6.5
Side Step Squat 2 10 7.5
Box Step Up 2 12 7.5
Bridge 3 1 min
Bench Press 2 12 6.5
Bent over lateral raises 3 12 2.5
Single arm rows 3 12 6
Fitball crunches 2 20
Crunches Knees bent 2 25
Plank 2 1 min
Russian twist on fitball 2 20 6.5
Side Plank 2 30 sec
For lunges and squat step up single arm rows side plank it was that many reps on both sides.