Machine Leg Extension

6 Sets x 15 Reps

Back Hyperextension

5 Sets x 10 Reps

Dumbbell Squat

6 Sets x 12 Reps

Hack Squat

5 Sets x 8 Reps

Cable Shoulder Extension

6 Sets x 20 Reps

Barbell Clean

4 Sets x 8 Reps

Cable Shrug

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip)

6 Sets x 20 Reps

Cable Lying Crunch

4 Sets x 12 Reps

Leg Raise with Hip Thrust

5 Sets x 10 Reps

Cable Judo Flip

4 Sets x 20 Reps

Indoor Cycling

1 Set

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Barbell Military Press

6 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell Pullover

6 Sets x 10 Reps

Bench Push-Up

4 Sets x 20 Reps

Cable Rear Lateral Raise

5 Sets x 12 Reps

Dumbbell One-Arm Incline Chest Press

3 Sets x 10 Reps

Cable One-Arm Press (Stability Ball)

3 Sets x 10 Reps

Cable Seated Rotation (Stability Ball)

4 Sets x 20 Reps

Crow Pose

2 Sets

Reach and Catch

4 Sets x 20 Reps

Running

1 Set

Machine Leg Curl (Prone)

6 Sets x 12 Reps

Machine Seated Calf Raise

6 Sets x 12 Reps

Prisoner Squat

4 Sets x 20 Reps

Jump Squat

4 Sets x 20 Reps

Glute Kickback (Kneeling)

4 Sets x 20 Reps

Cable Pull Through

4 Sets x 20 Reps

Kettlebell Goblet Squat

5 Sets x 12 Reps

Barbell 1/2 Squat

2 Sets x 20 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 12 Reps

Cable One-Arm Bicep Curl

5 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 16 Reps

Cable Rope Hammer Curl

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 14 Reps

Machine Seated Tricep Dip

5 Sets x 12 Reps

Bench Rotational Crunch

4 Sets x 20 Reps

Stationary Bike

1 Set

Cable Kneeling Crunch (Rope)

6 Sets x 20 Reps

Parallel Bar Hip Raise

6 Sets x 25 Reps

Kettlebell One-Arm Swing

2 Sets x 20 Reps

Kettlebell Row

4 Sets x 20 Reps

Weighted Side Bend

6 Sets x 20 Reps

Weight Plate High Front Raise

4 Sets x 12 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Single-Leg Bicep Curl on Stability Ball

4 Sets x 10 Reps

Seated Glute Stretch

4 Sets x 8 Reps

Back Stretch

4 Sets x 8 Reps

Rocket Jump

4 Sets x 20 Reps

Knee to Chest to Leg Raise

4 Sets x 20 Reps

Walking

1 Set

Back Hyperextension

6 Sets x 12 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Barbell Tricep Extension

5 Sets x 12 Reps

Machine Dip

6 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Cable Tricep Extension

4 Sets x 12 Reps

Dumbbell Zottman Curl

6 Sets x 10 Reps

Barbell Bicep Drag Curl

4 Sets x 20 Reps

Bird Dog

4 Sets x 8 Reps

Stability Ball Side Crunch

6 Sets x 20 Reps

Walking

1 Set

Barbell Hip Thrust

6 Sets x 20 Reps