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