He gives 3 routines.
The first routine is an intermediate workout level. You should be able to dead hang on the bar for at least 20 seconds.
1) Exercise is Knee raises for 10 reps 3 sets
2) Exercise is leg raises to mid level, 10 reps 3 sets
3) Exercise is side knee raises, 10 reps of 3 sets.
You may choose to do this in the order of knee raise set, knee raise set, knee raise set, leg raise set, leg raise set, leg raise set, side knee raise set, side knee raise set, side knee raise set or knee raise set, leg raise set, side knee raise set, knee raise set, leg raise set, side knee raise set, knee raise set, leg raise set, side knee raise set.
Start with the combination you find easier then move on the to the more difficult combination. For all these exercises you have to make sure you are keeping yourself steady and not swinging.
The second routine is for beginners. If you cannot dead hang on the bar this is a good routine for you. All these exercises at the end of them you will let your feet rest on the floor.
1) Exercise is knee raises 5 reps 3 sets
2) Exercise is leg raises 5 reps 3 sets
3) Exercise is side knee raises 2 reps on each side 3 sets
The last routine is an advanced routine
1) Exercise is ten level leg raises. The Fifth one should be in the middle and the tenth should be feet touching the bar. You have to do the ten level leg raises up and then back down. 3 sets
2) Exercise is windshield wipers 5 on each side. 3 sets
3) Exercise is you will do a chin up, hold yourself halfway then bring your knees to your elbows.
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