Warm up :

Walking Lunges

10 Squats

REPEAT 4X

1. Walking Lunges w/ each lunge Bicep Curl when feet are together bent over dumbbell row
2. Walking Push ups - 10 reps
3. Plank Jacks - 20 reps
4. Plank hold with Dumbbell Row - 15 reps per side
5. Kneeling Ab Twist - 10 reps
6. Plank hold to Up-Right Row - 15 reps
7. Kneeling Tricep Extension - 15 to 20 reps
8. Sit up w/ ball or pillow through legs - 10 reps
9. Sit up w/ ball or pillow straight above head - 15 reps
10. Laying down hold ball / pillow above head and flutter legs for low abs - 10 reps
11. Chest Press off a chair/ bench or floor - 15 reps
12. Tricep Dips - 15 reps
13. Hammer Curl - 15 reps

REPEAT 3X