10 each concentration curl 8 each crossbody curl 30 second Plank 12 back extensions 10 Svend Press 10 triceps overhead press 10 lateral raises 10 front raises 15 chest press 10 deadlifts 8 each woodchop 20 calf raises 12 Plie squat 12 squats 10 push press 15 lateral raise pulse 15 crunches 16 reciprocal bicep curl 1 minute plank 15 high pull 20 squat pulse 30 second front raise hold 12 precision curls 10 good mornings 10 pushups 15 French door 1 min squat hold 15 triceps kickback 15 each pogo hop 20 mountain climbers 30 seconds squat shuffle 20 Skater Hops 10 zottman curl 16 reciprocal high pull 12 wide grip rows 10 each fire hydrant 5 Burpees 10 leg drops 4 around the world lunges 10 Jump Lunges 12 Arnold press 15 bent over row 12 reverse fly 20 Jumping Jacks 12 reverse grip rows 12 front lunges 10 each hip dips 10 dumbbell swing 12 triceps kickback pulse 10 Broad Jumps 10 narrow stance squat 20 pulse squat 12 standing chest fly 10 ground to overhead reach 12 reverse lunges 8 each unilateral suitcase squat 10 Jump Squats 30 seconds split squat hold each 16 reciprocal overhead press 16 reciprocal rows 12 curtsy lunges 10 dead bugs 20 bicep pulse 10 each bicycle 5 each pistol squat 15 hammer curl 10 plank to stand 10 each clam shells 12 lateral lunges 10 lat pullover 12 each lateral toe taps 10 each concentration curl 8 each crossbody curl 30 second Plank 12 back extensions 10 Svend Press 10 triceps overhead press 10 lateral raises 10 front raises 15 chest press 10 deadlifts 8 each woodchop 20 calf raises 12 Plie squat 12 squats 10 push press 15 lateral raise pulse 15 crunches 16 reciprocal bicep curl 1 minute plank 15 high pull 20 squat pulse 30 second front raise hold 12 precision curls 10 good mornings 10 pushups 15 French door 1 min squat hold 15 triceps kickback 15 each pogo hop 20 mountain climbers 30 seconds squat shuffle 20 Skater Hops 10 zottman curl 16 reciprocal high pull 12 wide grip rows 10 each fire hydrant 5 Burpees 10 leg drops 4 around the world lunges 10 Jump Lunges 12 Arnold press 15 bent over row 12 reverse fly 20 Jumping Jacks 12 reverse grip rows 12 front lunges 10 each hip dips 10 dumbbell swing 12 triceps kickback pulse 10 Broad Jumps 10 narrow stance squat 20 pulse squat 12 standing chest fly 10 ground to overhead reach 12 reverse lunges 8 each unilateral suitcase squat 10 Jump Squats 30 seconds split squat hold each 16 reciprocal overhead press 16 reciprocal rows 12 curtsy lunges 10 dead bugs 20 bicep pulse 10 each bicycle 5 each pistol squat 15 hammer curl 10 plank to stand 10 each clam shells 12 lateral lunges 10 lat pullover 12 each lateral toe taps
(Print)
10 each concentration curl
8 each crossbody curl
30 second Plank
12 back extensions
10 Svend Press
10 triceps overhead press
10 lateral raises
10 front raises
15 chest press
10 deadlifts
8 each woodchop
20 calf raises
12 Plie squat
12 squats
10 push press
15 lateral raise pulse
15 crunches
16 reciprocal bicep curl
1 minute plank
15 high pull
20 squat pulse
30 second front raise hold
12 precision curls
10 good mornings
10 pushups
15 French door
1 min squat hold
15 triceps kickback
15 each pogo hop
20 mountain climbers
30 seconds squat shuffle
20 Skater Hops
10 zottman curl
16 reciprocal high pull
12 wide grip rows
10 each fire hydrant
5 Burpees
10 leg drops
4 around the world lunges
10 Jump Lunges
12 Arnold press
15 bent over row
12 reverse fly
20 Jumping Jacks
12 reverse grip rows
12 front lunges
10 each hip dips
10 dumbbell swing
12 triceps kickback pulse
10 Broad Jumps
10 narrow stance squat
20 pulse squat
12 standing chest fly
10 ground to overhead reach
12 reverse lunges
8 each unilateral suitcase squat
10 Jump Squats
30 seconds split squat hold each
16 reciprocal overhead press
16 reciprocal rows
12 curtsy lunges
10 dead bugs
20 bicep pulse
10 each bicycle
5 each pistol squat
15 hammer curl
10 plank to stand
10 each clam shells
12 lateral lunges
10 lat pullover
12 each lateral toe taps
