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

1.Dumbbell Press (lying on floor – lay flat on floor – legs bent or straight – arms diagonal) – push DB to ceiling one side at a time 8-10 pounds 3×12

2.Dumbbell Row (knees bent and lean over – DB in each hand) one side at a time 8-10 pounds 3×12

3.Dumbbell Shoulder Press (hold dumbbells touching each other in front) push straight up to ceiling 5-8 pounds 3×12

4.Dumbbell curl (hold DBs in front of body and touching each other – curl up to the top then all the way back down) 5-8 pounds 3×12

5.Tricep kickback (1 dumbbell in each hand – lean forward) pull elbow up to side straighten arm then bend 5-8 pounds 3×12

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High Knees (30 seconds)

+

Straight Leg Raises 15 reps

Ball Slams (From high up slammed in floor) 20 reps

+

Plank tucks (Plank on hands and tuck legs) 20 reps

1. Push-ups on knees (As many as possible)
2. DB chest press from floor (lying flat on floor elbows touching floor – press DBs up to ceiling) 8-10 pounds 3×12 reps
3. Bent over DB row (leaning over holding DB in each hand – pull elbows back & squeeze sides) 8-10 pounds 3×12 reps
4. DB shoulder raise (palms facing in & DB raised out to the side up to shoulder height) 5 pounds 3×12 reps
5. Single DB tricep extension (holding 1 DB with both hands bend back behind head & extend up to ceiling 8-10 pounds 3×12

Squat Jumps x10

+

Russian Twists with 5 pound DB 3×15 reps

Ball Slams left to right (Raise high before slamming ball down) x20

+Alternating Leg Raises 3×15 reps

1. Push-ups modified on knees (keep weight over top of hands) As many at possible
2. DB Row (leaning on chair or table – left side first – start with palm in and turn palm up as you pull elbow back right by your side) 3×12 8-12 pounds
3. DB Shoulder Press (DB in each hand held just above shoulder press straight up to ceiling) 3×12 5-8 pounds
4. DB Skull Crusher (hold DB in each hand lying on floor bend and extend elbow straight towards ceiling) 3×12 5 pounds
5. Resistance Band Curls (step w/ 1 foot in center of band) 3×12

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Fast Step Up on platform with 2 risers 20 steps

+

Ab crunches (resting on hips and weight on hands – tuck knees back to chest

Squat with medicine ball followed by ball slam 12-15

+

Twists on floor with 5 pound DB left ankle over right 15 times

1. Bent-over kettlebell row (left side first, keep palms up) 10 pounds 12 each side
2. DB upright row (holding two 5 pound DBs – stand upright and pull DBs straight up toward ceiling) 8 sets 12 reps
3. Push-ups. (1 set standard – 2 sets modified on knees – shift weight forward to keep weight over hands) 3 sets AMRAP
4. DB overhead tricep extension (hold DB s up to shoulder and extend only elbow to push up toward ceiling) 5-8 pounds 3 sets 12 reps
5. DB bicep curl while holding DBs together (DBs stay touching) 5-8 pounds 3 sets 12 reps

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High knees (25 seconds)

+

Plank (As long as possible)

Side to side medicine ball slams (20 slams)

+

core (ab) rotations with resistance band (can use leg of table to wrap band around)

1. Dumbbell Back Row (8-10 pounds – 12-15 reps) leaning on dining table – pull dumbbell back as you rotate palm forward – rotate back as the weight lowers
2. Lying Chest Press (8-10 pounds – 12 reps) Alternating sides – press up toward ceiling and lower back to floor
3. Dumbbell Bicep Curl to Shoulder Press (8 pounds – 12 reps) turn palm forward at shoulder and press up toward ceiling
4. Dumbbell Pull-Over (8 pounds – 12 reps) Holding top of dumbbell above chest – extend arms behind head until dumbbell reaches floor – then raise back above chest – knees up
5. Tricep Kickbacks (8 pounds – 12 reps) Movement in elbow – bend and extend to squeeze tricep

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Jumping Jacks (30 seconds)

+

Bicycles (On floor – crunch opposite knee to opposite elbow)

Butt Kick (20-30 seconds)

+

Russian Twists (15 twists)

Band shoulder raises (1 leg and palms forward – curl band up and push above head) – 12 reps

Band rows (step wide on the band with both feet – leaning forward and alternating rows) – 15 each side

Push-ups (1 set standard – 2 sets modified)

Dumbbell curls (start palms in and rotate up on the way up) 8 pounds 12-15 reps

Overhead tricep extension (1 side at a time – only moving elbow) 5-8 pounds 12-15 reps

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Jump rope jumps (20-30 seconds)

+

Plank tucks (tuck legs in plank position) 20 tucks

High knees kicks 20-30 seconds

+

Plank with shoulder taps 20 taps