Jump Rope

1 Set

Squat Hold

10 Sets

Lunge Hold

10 Sets

Forward Step-Up

5 Sets x 15 Reps

Dumbbell Plie Squat

5 Sets x 15 Reps

Split Jump

5 Sets x 15 Reps

Dumbbell Walking Lunge

5 Sets x 15 Reps

Single-Leg Squat

5 Sets x 12 Reps

Box Jump Multiple Response

5 Sets x 12 Reps

Side Step-Up

4 Sets x 15 Reps

Broad Jump

4 Sets x 15 Reps

Speed Skaters

4 Sets x 15 Reps

Barbell Incline Bench Press

4 Sets x 15 Reps

Push-Up

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Tricep Kickback

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Weighted Three Bench Dip

4 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Exercise Dome Push-Up

3 Sets x 10 Reps

Pull-Up

5 Sets x 10 Reps

Inchworm

5 Sets x 10 Reps

Barbell Bent-Over Row

5 Sets x 10 Reps

Plank

5 Sets

Barbell Row

5 Sets x 15 Reps

Stability Ball Weighted Hyperextension

5 Sets x 15 Reps

Kettlebell Renegade Row

5 Sets x 15 Reps

Pull-Up

4 Sets x 6 Reps

1 arm 1 leg row to hip

4 Sets x 10 Reps

V-Up

4 Sets x 15 Reps