Weight Plate Rotation

3 Sets x 20 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Weighted Crunch

3 Sets x 15 Reps

Deadbug

1 Set x 50 Reps

Hanging Knee Raise

3 Sets x 15 Reps

Frog Sit-Up

1 Set x 20 Reps

Rotational Crunch

3 Sets x 12 Reps

Side bridge

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 15 Reps

Reverse Crunch

3 Sets x 17 Reps

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Step Machine

1 Set

Barbell Hip Thrust

4 Sets x 8 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Bulgarian split squat

4 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Smith Machine Split Squat

3 Sets x 8 Reps

Cable Leg Kickback

3 Sets x 8 Reps

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Cable t bar row

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Treadmill Running

1 Set

Crunch

3 Sets x 8 Reps

Step Machine

1 Set

Barbell Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Step Machine

1 Set

Barbell Bench Press

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Step Machine

1 Set

Barbell Hip Thrust

4 Sets x 8 Reps

Single Leg RDL

4 Sets x 8 Reps

Kettlebell Sumo High Pull

4 Sets x 8 Reps

Jump Squat

4 Sets x 8 Reps

Reverse Lunge

4 Sets x 8 Reps

Elevated split squats

4 Sets x 8 Reps