Dumbbell Deep Push-Up

5 Sets x 30 Reps

Elevated Push-Up

5 Sets x 20 Reps

Wall Push Up

5 Sets x 20 Reps

Stability Ball Crunch

5 Sets x 30 Reps

Dumbbell One Legged Calf Raise

5 Sets x 8 Reps

Dumbbell Single-Leg Squat

5 Sets x 8 Reps

Dumbbell Reverse Lunge

5 Sets x 8 Reps

Dumbbell Hamstring Curl

5 Sets x 12 Reps

Dumbbell Deadlift

5 Sets x 12 Reps

Neck Flexion Stretch

2 Sets

Neck Lateral Flexion Stretch

2 Sets

Latissimus Dorsi and Posterior Deltoid Stretch

1 Set

Tricept Stretch

2 Sets

Pectoral Stretch at 90 and 120 degrees

4 Sets

Bicep Stretch

1 Set

Supraspinatus Stretch

2 Sets

Wrist Extensor Stretch

2 Sets

Shoulder Rotator Stretch with Towel

2 Sets

Thoracic Extension Stretch

1 Set

Lateral Flexion Stretch

1 Set

Lumbar Extension and Abdominal Stretch

1 Set

Lumbar Flexion Stretch

1 Set

Lumbar Rotation Stretch

2 Sets

Hamstring Stretch

2 Sets

Abductor Stretch

1 Set

Gluteal Stretch

2 Sets

Gluteal Lumbar Rotation Stretch

2 Sets

Quadricep Stretch

2 Sets

Adductor Stretch

3 Sets

Hip Flexor Stretch

2 Sets

Tensor Fascia Stretch

2 Sets

Calf Stretch

1 Set

Achilles Stretch

1 Set

Dumbbell Wood Chop

3 Sets x 12 Reps

Alternating Leg Bridge

3 Sets x 50 Reps

Pelvic Tilt to Glute Bridge

3 Sets x 1 Reps

Stability Ball Back Extension

3 Sets x 30 Reps

Air Bike

3 Sets x 100 Reps

Dumbbell Bent-Over Row

5 Sets x 16 Reps

Dumbbell Seated Bicep Curl

5 Sets x 16 Reps

Dumbbell Seated Shoulder Press

5 Sets x 16 Reps

Dumbbell Lateral Raise

5 Sets x 16 Reps

Dumbbell Wood Chop

3 Sets x 12 Reps

Dumbbell Deep Push-Up

5 Sets x 30 Reps

Dumbbell Decline Fly

5 Sets x 20 Reps

Dumbbell One-Arm Pullover (Stability Ball)

5 Sets x 20 Reps

Dumbbell Tricep Extension

5 Sets x 8 Reps

Crunch

1 Set x 40 Reps