250 crunches
20 adler
12 pull-ups

20 adler 3kg/arm
20 front arm raises 3kg/arm
20 side arm raises 3kg/arm
20 rows right 15kg
20 rows left 15kg
10 pull-ups
170 crunches

250 crunches
20 adler
3 push-ups

250 crunches
10 push-ups
12 pull-ups

250 crunches
10 pull-ups
10 adler

250 crunches
10 push-ups
8 pull-ups

250 crunches
10 push-ups
7 pull-uos

200 punches
37 minutes bicycle riding

10 pull-ups
83 crunches

3-4kg weights, both arms:
20× lateral raise
20× front raise
20× bent over lateral raise
20× 90 degree lateral rotation
20× 90 degree upwards rotation
10× 90 degree choochoo rotation forward
10× 90 degree choochoo rotation backward

10kg weight, single arm, both sides:
10× rowing slow
10× rowing fast

200 minutes of bicycle riding (actually 5h bike tour)
10 push-ups
22 hip raises

231 punches (actually boxing training)

130 crunches
40 squats
10 sidewards plank bends r/l
10 push-ups
30 minutes of stretching

45 minutes of yoga
184 jumps (actually dancing for an hour)

6 hours of bike tour

40 minutes of bicycle
175 crunches
10 push-ups

200 crunches
13 push-ups
10 pull-ups

50 crunches

40 squats
149 crunches
20 push-uos
10 pull-ups