Squat..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 5*160

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20

Video of training.. http://www.youtube.com/watch?v=JZUHnf_Dp58&list=UURnL9WYCMYllDJk6iagJ8EA&index=1&feature=plcp