Warm Up :

• 20 Squats
• 10 Walkout Plank hold
• Hold a Plank bring a foot to your side and twist chest open - 10 both sides
• 10 Walkout Plank hold
• 20 Squats

Workout :

• Goblet Squat - with or without weights - 20
• Bicep Curl into Arnold Press - 12 to 15 reps
• Plank hold w/ Dumbbell pull for core - 10 to 12 reps
• Alternating Chest Press - 12 to 15 reps per side
• Skull Crushers w/ light weights - 15 reps
• Sit up position with a Chest fly - 10 reps
• Core Twist - 10 reps
• Hold a lunge or split stance and Dumbbell Row - 15 per side
• Split Deltoid Fly - 10 reps
• Deltoid Fly - 10 reps
• Lunge w/ a Bicep Curl - Right side and then Left side - 15 reps per side
• Deadlift into a Up-Right Row - 15 reps

REPEAT 3X