Upper Body:

Briefcase Row

Elevated Push-Ups [do regular push-ups when elevated are too hard]

Kneeling Dumbbell Curls

Band Bent-Over Triceps Extension

Dumbbell Alternating Lateral and Frontal Raises

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30 Second Jumping Jacks +

Ab Leg Tucks [keep legs elevated]

Medicine Ball Squat to Throw

 

Lower Body:

Dumbbell Squat with Dumbbells Held Off to Side

Dumbbell Bridge

Band Romanian Dead Lift

Disk Slider Hamstring Pulls

Dumbbell Calf Raises [on platform]

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30 Second Butt Kicks +

Ab Crunches

Jump Side-to-Side [16 jumps total] +

Russian Twists with Feet Elevated