8-10 reps
- Bicep curl + iso hold L
- Bicep curl + iso hold R
x3

8-10 reps
- Bentover row + iso hold R
- Bentover row + iso hold L
x3

8-10 reps
-Lateral raise + iso hold R
-Lateral raise + iso hold L
x3

8-10 reps
-Single arm chest press + hold R
-Single arm chest press + hold L
x3

30 secon...

10-12 reps x 3
*Burnout*
-Goblet Squat
-Calf Raise
-Deadlift
-Step back lunges
-Sumo squat jump

-Equipment needed:
-Medium/Heavy dumbbells
-Optional Wall

Equipment needed:
-Optional medium dumbbells
-Bench or chair

10-12 reps x 4
-Slow banded marches
-Birddog + adduction lift
-Tall kneeling squat + band pull
-Core fallout
-Banded plank in + outs

Equipment needed:
-Light mini band
-Bench

Great for travel

45 sec/ 10 sec x4

Goblet squat + Calf Raise
Deadlift

Curl + press
Alt single arm row

Standing side crunch
Incline reverse plank

Banded fire hydrant
Step back lunge

Chest press
Tricep Dips

Equipment:
-Heavy Dumbbells
-Medium Dumbbells
-Bench
-Mini Band

Equipment needed:
-Long resitance band
-9 inch pilates ball/pillow
-Medium Kettlebell/Dumbbells
-Light dumbbells