Warm Up 3 Rounds 

 10 Reps - Contralateral Glute Bridge Hold

(Opposite foot opposite shoulder, hold 3 sec each)

30 Sec EA - Plank Side to Side 

20 Reps - Ab Leg Lifts 

3 Rounds 

10 Reps EA - Alternating Plank Row

10 Reps - Burpee DB Press 

30 Sec- Jump Rope w/o rope 

3 Rounds 

12 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

20 Reps - 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 

20 Reps EA - Banded Alternating Tricep Kickbacks

(Keep upper arm fixed at side and perform kickback)

20 Reps - Banded Shortened Bicep Curls 

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

20 Reps - Pushups (drop to knees as needed)

3 Rounds 

15 Reps - DB Pull Overs 

20 Reps - Seat Hop overs 

10 Reps ES - Single 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)