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)

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Plank (As long as possible)

Side to side medicine ball slams (20 slams)

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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)

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

Butt Kick (20-30 seconds)

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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)

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Plank tucks (tuck legs in plank position) 20 tucks

High knees kicks 20-30 seconds

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Plank with shoulder taps 20 taps