Sample

Name Of Exerscise		Number of repetition	Time (approximately)
Crunches		15	--
Reverse Crunches		15	--
Close Grip Bicep Curls		10-20	--
Squat and Press		15	--
Side Lunges with Twist		15	--
Wide Dumbbell Squats		15	--
Forward Lunges		15	--
Stability Ball Leg Curls	10-12
Dumbbell Rows	10-12
Cable Lat Pulldowns	10-12
Mountain Climbing, jump rows or high knees	--		30 seconds- 3 minuts
High Intensity Intervals Training	--		30-45 minuts