Warm UP 3 Rounds 

15 Reps - Shoulder Rotators 

10 Reps - Push Ups 

20 Reps - Car Drivers

(use a light dumbbell) 

3 Rounds 

10-10 Reps - Half to Full Range Side Laterals 

(use heavier weight for the half reps then drop down weight for last 10 full reps) 

15 Reps - From Ground BANDED Face Pulls 

(see video as visual but use you bands available at home)

20 Reps - Jumping Jacks 

HIIT 3 Rounds

15 Reps - Jump Squat weighted Push

10 Reps EL - BB Overhead Reverse Lunge

30 Reps - Mt Climbers

3 Rounds

20 Reps - BANDED From Floor Laying Front Raise

12 Reps - BANDED From Floor Laying Tension Press

(with a comfortable yet challenging tension on the band perform a press)

20 Reps  - Plank Punch

3 Rounds 

30 Reps - Bicycle Crunches 

10 Reps - Plank Hop ins 

10 Reps - Push up to side Crunch