Warm Up 3 Rounds 

5 Reps ES - Contralateral Glute Bridge Hold

(Opposite foot opposite shoulder, hold 3 sec each)

20 Reps- Plank Side to Side 

20 Reps - Ab Leg Lifts 

3 Rounds 

10 Reps ES - Standing Alternating DB Curls

10 Reps - Burpee DB Press 

30 Reps - Jump Rope w/o rope 

3 Rounds 

15 Reps EA - Banded Seated Alternating Bicep Curls

(Keep your upper arm fixed and perform curl)

10 Reps EA - Banded Single Arm Row, single arm hold

(Supinate (palm facing up) on your hold hand) 

8 Reps EA - Plank Ups 

HIIT Every Min on the Min (10 Min)

20 Reps - Plank Jacks

20 Reps - Jumping Jacks 

20 Reps - Plank Hop ins

20 Reps - Jumping Lunges 

20 Reps - Crunches 

(Set a clock and do your 20 reps and rest the remainder of the Min)

3 Rounds 

20 Reps EA - Banded Alternating Tricep Kickbacks

(Keep upper arm fixed at side and perform kickback)

10 Reps - Banded Shortened Bicep Curls 

(Keeping elbow back and arm at side, perform curl)

10 to 12 Reps - Pushups 

3 Rounds 

15 Reps - DB Pull Overs 

20 Reps - Seat Hop overs 

10 Reps ES - Sinle Arm Over Head Reverse Lunge

(Reach for the ceiling like you are trying to touch, stretch  that lateral chain)

HIIT Every Min on the Min (10 Min)

20 Reps - Plank Jacks

20 Reps - Jumping Jacks 

20 Reps - Plank Hop ins

20 Reps - Jumping Lunges 

20 Reps - Crunches 

(Set a clock and do your 20 reps and rest the remainder of the Min)