Squat..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 5*160 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20 Video of training.. https://www.youtube.com/watch?v=JZUHnf_Dp58&list=UURnL9WYCMYllDJk6iagJ8EA&index=1&feature=plcp