• Walk out push up + then lift leg to opposite side of the body - 10 reps ( You do not have to do the walk outs after the first set. You can just do the push up.)
• Sit up with wide feet - 15 reps
• Hold a sit up position + lift legs up + over an object - 15 reps
• Hold a sit up position - feet wide + lift them together above object. - 15 reps
• Kneeling Up Right Row - 15 reps
• Kneeling alternate forward raise - 10 reps
• On one knee twist from the down knee across the body + up - 10 each side
• Lunge to standing with a Bicep curl - 15 on each leg
• Chest press - alternate - add a twist at the bottom of press (if it doesn't hurt your shoulder) - 15 reps each side
• Curl / just do Squat to bench or chair - 20 reps
• Single arm dumbbell row - regular grip + palm facing forward - 10 to 12 each side
• Band or Isometric deltoid pulse - 15 reps
• Sit up with straight legs + twist at the top - 10 reps each side
• Low ab raises - knees in + straight legs - 10 reps each way

REPEAT 3X