Plank x 5m
Weight Lifting (8 LBS, both hands) 10 minutes

Uppers Abs x 5 x 30s
Lower Abs x 5 x 30s
Side Abs x 5 x 30s
Upper & Lower Abs x 5 x 30

Leg Split Single Leg Workout (both legs with 2 8 LBS dumbbell) x 10 x 3
Dumbbell swing x 10 x 3
Calf Raise x 10 x 3
Wall Sit x 20s x 3

Knee Strengthen Exercise 3 sets
Push Up x 25 (2 Second hold + 1 Second Up)