Cardio: 20-30 minute easy, run, walk, elliptical or bike
Shoulder press x 12
Seated Row with a cable or band x12
Full Sit ups x 20
Chin ups x 5-10 ( If you can't do a pull up, jump up and lower yourself down as slowly as you can, if that is too hard, hang for as long as you can)
Bent over row x 12
Supermans (full) x 12
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