squats 4xf
pushups 4xf
pullups 4xf
incline pushups until you can do hand stand pushups 4x4
chinups 4xf
burpees 5x1 min 30 second rest
abb roller 4x25
hanging leg raise 4x10
do that 4-5x a week
after about 3 weeks add another set
pushups 4xf
pullups 4xf
incline pushups until you can do hand stand pushups 4x4
chinups 4xf
burpees 5x1 min 30 second rest
abb roller 4x25
hanging leg raise 4x10
do that 4-5x a week
after about 3 weeks add another set