My Exercises Now

I do the following exercises for one round. Yes, only one round. I do the following with a 10 kg pair dumbbells. They are:-

1. Deadlifts for 30 seconds. 18 reps.
2. Abs Swings for 30 seconds. 15 reps.
3. Goblet Squats for 30 seconds. 12 reps.
4. Military Press for 30 seconds. 12 reps.
5. Biceps Curls for 30 seconds. 15 reps.
6. Triceps Backlift for 30 seconds. 21 reps.
7. Chest Press for 30 seconds. 30 reps.
8. Heel Raises for 30 seconds. 35 reps.
9. Dumbells rows for 30 seconds. 21 reps. (Both arms together)
10. Leg lunges for 30 seconds. 5 reps.

I have a 15 second rest in between the exercises. Interval Timer app of Android helps me in timing.

My food habits are absolutely correct. Absolutely in control. 100% satisfactory. No uncontrolled snacking. No untimely food.

Protinex and Complan are the drinks I alternate every other day.

Must be a year, I have been following this exercise schedule. 

I wish to make my abs completely flat in three more months. In January 2018 I should be having a flat abs.