Set 1: pushup burpee 30sX3.
Set 2: elbow plank to full arm plank with random jumps 40sx3.
Set 3: running on the spot random push up 45sx3.
Abs crunch variation 200
Morning: Tosai Telur
Lunch: Tortilla wrap, roasted chicken added teriyaki chicken, lettuce, tomatoes, pickles, black olives and jalapeno
Dinner: Tosai Telur and chicken