Warm Up :

• 5 Walkouts
• 5 Lunge Squats

REPEAT 3X

Circuit 1 :

• 21 Bicep Curls 7-7-7
• 15 Tricep Dips 3:1
• 9 Shoulder Stability Side Bends

REPEAT 3X

Super Set 1 :

• 20 Glute Bridges hold to narrow press to fly
• 20 Weighted Hip Thruster

REPEAT 3X

Circuit 2 :

• 15 Pullovers
• 15 Skull crushers
• 15 sit up - stand up - press up

REPEAT 3X

Super Set 2 :

• 20 sit ups
• 20 windshield wipers

REPEAT 3X

Cool Down :

• 5 Walkouts
• 5 Squats
• 5 Knee Hugs R/L
• 5 Quad Planes R/L