Morning jogging 1 hour hour
Warmup
Treadmill and cycling 30 min each
Pushups 30 chin ups 30
Main workout :
Crunches 120 reps
Reverse crunches 120 reps
Scissors crunches 120 reps
Wiper 4 sets 120 reps
Planks 4 straight 8 sideways 1.5 min each 216 reps.
Total reps 1156 reps