Warm up :

Walk out into 30 second plank with shoulder tap walk back up and do 30 second squats

REPEAT 2X

• Chest Press - 15 reps
• Squats to bench - 30 seconds
• Bicep Curl into Shoulder Press

REPEAT 3X

• Overhead Lat Pull with Dumbbell - 15 reps
• Bent over Dumbbell Row - 15 reps per side
• Alternate Forward Raise - 12 to 15 reps

REPEAT 3X

• Push up with a ball - 10 on each side
• Sit ups with a ball or pillow pass back and forth between feet and hands - 10 total
• Hold a sit up position and pass ball through your legs - 30 second hold
• Tricep dips off a bench or chair - 15 reps
• Up-Right Row with dumbbells - 15 reps

REPEAT 3X