1.Alternating DB chest press on floor (lying flat press DB to ceiling elbow touches floor at bottom) 3 x 12 @ 12 pounds

2.DB bent over row alternating DB in each hand bend over with straight back alternately row dumbbells to squeeze back. 3 x 12 @ 10-15 pounds

3.KB upright row holding 10 pound KB with both hands pull KB up to shoulder height – stand up straight 3 x 12

4.DB curls: keep base of weight touching the entire time 3 x 12 @ 10 pounds

5. DB skull crushers – 2 DBs – lying on floor bend at elbow to bring DB next to head then extend back to ceiling 3 x 12 @ 5-8 pounds.

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Fast paced step ups x 20 seconds

+

leg raises x 15 then hold last one above floor

Alternating leg tucks x 15

+

Twists x 15