Morning..

Crosstrainer 5 min.
Squat 5*5*60
Bench 5*5*60
Deadlift 5*5*60
Pull down abs 1*20

Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Calf raises 2*20
Step rises 3*10
Crosstrainer 5 min.