| 3 minute cardio warmup |
| Circular joint warm-up toes, ankles, knees, hips, trunk, shoulders, elbow, wrists, neck |
| 2 sets of each of these exercises. 8-10 reps |
| chair or bench, dumbells- various weights, short and wide loop bands, long assist bands |
| Forward Pull-ups |
| Reverse Pull-ups |
| Dips |
| 1 set Back Extensions |
| Dumbbell Bench Press |
| Dumbbell Overhead Extensions |
| Dumbbell Flys |
| Dumbbell Reverse Flys |
| 1 Set Roman Chair Sit-Ups |
| Dumbbell Standing Bicep Curls |
| Dumbbell Standing Overhead Press |
| Dumbbell Lateral Raises |
| 1 Set Leg Lifts with yoga ball pinched Between Legs |
| Lunge matrix with light dumbells | |
| Wall sit | |
| Squat with dumbbell | |
| Deadlift with dumbbell | |
| RDL with dumbbell | |
| Bulgarian Split Squat with dumbbells | |
| Step up/Knee Lift with dumbbells | |
| Glute Bridge | |
| Squat jumps | |
| Kettle Bell swings | |
| kettle bell cross-lifts | |
| Landmine military | |
| Landmine hang clean and press | |
| Exercycle cooldown |