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