1.DB row: hold DB in both hands bend forward with arms to side and pull both arms back together 10 pounds 3×12 reps.

2.Chest fly: lying on floor hold DBs above chest bring arms out to the side to stretch chest then press up 5 pounds 3×12 reps.

3.Should raise: hold DBs in front and DBs facing forward lift DBs out to side and up to shoulders 5 pounds 3×12 reps.

4.DB Hammer curls: one curl at a time palm facing in 5-8 pounds 3×12 reps.

5.Tricep extension: holding DBs by shoulders elbows up extend arm one at a time toward ceiling 5 pounds 3×12 reps.

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Mountain climber (20 seconds)

right into

Plank on hands (as long as possible)

Jumping Jacks (25)

+

Russian Twists with 8 pound DB