Active Warm Up :

• 10 Walk out push ups
• 15 Squats
• 15 Dumbbell Bent over Row

REPEAT 3X

• Alternating Dumbbell Chest Press with Butt off ground - 12- 20 per side
• Alternating Sit up with Dumbbell - 10 per side
• Seated Bicep Curl into Shoulder Press - 15 reps
• Twists for core - 10 per side

REPEAT 3X

• Split Stance Dumbbell Row - 15 reps
• Squat into Shoulder Press - Light weight - 20 reps
• Hammer Curl - 15 to 20 reps still light weight
• Up -Right Row - 12 to 15 reps
• Plank hold - 30 seconds
• Plank hold with hip twist - 30 seconds

REPEAT 3X