- Chest press: 3x with 20 kg
- Floor Flys with 5 kg dumbbells
- Curl biceps simultanously with 5 kg dumbbells
- Squats with dumbbells with 10 kg dumbbells
- Step ups
- Single leg deadlift
- Lunges with dumbbells with 5 kg dumbbells
- Deadlifts with 10kg
- Dumbbell bent-over row with 5kg dumbbells
- Dumbbell Bend To Opposite Foot with 5kg
- Dumbbell Upright Row with 5kg
- Crunches 10x
- Reverse crunches 10x
- Dead bug 10x
- Leg raises 10x
- Plank 60sec
- Dragon flag
- Couch dips 10x