Warm Up 3 Rounds 

20 Reps - Dips 

10 Reps ES - Straight Arm Plank to Side Plank

20 Reps - Front delt raise and push 

3 Rounds 

10 Reps EA - Standing Alternating DB Press 

10 Reps EA - Plank Front Raise

20 Reps - Weighted Jacks 

3 Rounds 

12 Reps EA - Seated Floor Single arm press

15 Reps EA - Laying Front Raises

(Slow and controlled)

30 Sec - Plank 

HIIT 2 Rounds 

15 Reps - Kettlebell Swing

10 Reps - Burpee

20 Reps -Jumping Squats   

30 Reps - Bicycle Crunches 

3 Rounds 

10 Reps - Banded Seated Row 

(Hold contracted at back position 5 sec)

20 Reps - DB Upright Row

10 Reps EA - Plank Ups

3 Rounds 

12 reps - Banded Seated Rear Delt Fly

12 Reps - Bent Over Rear Delt

(keep lower back straight, do not let it curve) 

20 Reps - Car Drivers

HIIT 2 Rounds 

15 Reps - Kettlebell Swing

10 Reps - Burpee

24 Reps -Step Ups  

30 Reps - Bicycle Crunches