Warm Up 3 Rounds 

 Contralateral Glute Bridge Hold

(Opposite foot opposite shoulder, hold 3 sec each)

Plank Side to Side 

Ab Leg Lifts 

3 Rounds 

Alternating Plank Row

Burpee DB Press 

Jump Rope w/o rope 

3 Rounds 

Banded Seated Alternating Bicep Curls

(Keep your upper arm fixed and perform curl)

Banded Single Arm Row, single arm hold

Plank Ups 

HIIT Every Min on the Min (10 Min)

Plank Jacks

Jumping Jacks 

Plank Hop ins

Jumping Lunges 

Crunches 

(Set a clock and do your 20 reps and rest the remainder of the Min, COMPLETE THE REPS GIVEN THEN REST THE REMAINDER OF THE MINUTE)

3 Rounds 

Banded Alternating Tricep Kickbacks

(Keep upper arm fixed at side and perform kickback)

Banded Shortened Bicep Curls 

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

Pushups 

3 Rounds 

DB Pull Overs 

Seat Hop overs 

Sinle Arm Over Head Reverse Lunge

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

OPTIONAL - 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)