Warm up :

• 10 Push ups
• 10 Kettlebell/ Dumbbell Swings or 10 Jumping Jacks
• 10 Squats

Exercise Set 1 :

• Plank hold on floor, off bench or chair - 15 each side (use a dumbbell or soup can)
• Goblet Squat (low) - 20 reps
• Seated forward raise, alternate arms - 15 per arm
• Low ab raises - 15

REPEAT 3X

• 15 Push ups
• 15 Kettlebell/ Dumbbell Swings or 15 Jumping Jacks
• 15 Squats

Exercise Set 2 :

• Chest Press on Floor w/ butt off group - 15 per side OR 15 leg lifts per leg
• On your hands + knees Isolated Dumbbell row - 15 per side OR Plank hold opposite arm + opposite leg 15 raises per side
• Hands + Feet plank hold walking back and forth - 30 seconds
• Kneeling Shoulder press - 15 per side

REPEAT 3X

• 20 Push ups
• 20 Kettlebell/ Dumbbell Swings or 20 Jumping Jacks
• 20 Squats