1.DB Chest Press on floor: 3 x 15 reps @ 8 lbs.

2.Bent Over DB Row: Holding DB in each hand, bend over at waist, hang arms, pull elbows in to tuck by your side. 3 x 15 reps @ 8 lbs. Also called suitcase row.

3.DB Shoulder Raises: Raise to the front, lower then raise to the side, repeat 8 times then rest. 3 x 8 reps @ 5 lbs.

4. DB Bicep Curl: Palms up, full range of motion. 3 x 15 reps @ 5-8 lbs.

5.KB Overhead Tricep Extension: Hold KB upside down, lift above head, bend elbow behind head, then extend all the way back up. 3 x 15 reps @ 10 lbs.

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Crunches x 15 reps

+

Leg Tucks x 15 reps

Alternating Leg Raises x 15 reps

+

Bicycles x 15 reps