Bodyweight Lunge

1 Set x 20 Reps

Bodyweight Squat

1 Set x 20 Reps

Bodyweight Side Lunge

1 Set x 20 Reps

Barbell Squat

3 Sets x 5 Reps

Barbell Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge

2 Sets x 20 Reps

Dumbbell Step-Up

2 Sets x 20 Reps

Dumbbell Wood Chop

1 Set

Plank

3 Sets

Crunch

3 Sets x 20 Reps

Reverse Crunch

1 Set

hiit battle rope tire flip squat jumps 30 seconds on 20 seconds off

3 Sets

Push-Up

1 Set x 15 Reps

Arm Circles

1 Set x 60 Reps

Band Lateral Raise

1 Set x 30 Reps

Band Alternating Bicep Curl

1 Set x 8 Reps

Dumbbell Tricep Extension

1 Set

Dumbbell Tricep Kickback

1 Set

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

EZ Bar Close Grip Curl

1 Set

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Dumbbell Reverse Fly

2 Sets x 20 Reps

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press (Hammer Grip)

1 Set

Bodyweight Rear Lunge

1 Set x 20 Reps

Machine Hip Abduction

3 Sets x 15 Reps

Machine Ab Crunch

2 Sets x 20 Reps

Parallel Bar Leg Raise

2 Sets x 20 Reps

Bodyweight Lunge

1 Set x 20 Reps

Machine Leg Press

1 Set

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Bodyweight Squat

1 Set x 20 Reps

Machine Leg Extension

3 Sets x 30 Reps

Decline Crunch

2 Sets x 20 Reps

hiit 1 box jumps med ball slams KB swing 30 sec on 20 sec off

3 Sets

Bodyweight Side Lunge

1 Set x 20 Reps

Cable Leg Kickback

1 Set

Push-Up

1 Set x 10 Reps

Arm Circles

1 Set x 60 Reps

Band Lateral Raise

1 Set x 30 Reps

Exercise Band Reverse Fly

1 Set x 30 Reps

Barbell Deadlift

1 Set

Cable Seated Row

2 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 20 Reps

Dumbbell Shoulder Press

1 Set

Cable Rope Face Pull

1 Set

Machine Tricep Extension

1 Set

Dumbbell Tricep Extension

1 Set

Barbell Bicep Drag Curl

1 Set

Dumbbell Alternating Bicep Curl

1 Set

Oblique Crunch

2 Sets x 15 Reps

Bodyweight Lunge

1 Set x 15 Reps

Dumbbell Step-Up

3 Sets x 10 Reps

Plank

3 Sets

hiit depth jumps cross jack squat crunches 30 sec on 20sec off

3 Sets

Jump Squat

1 Set x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Side Plank

3 Sets x 8 Reps

Mountain Climber

1 Set x 30 Reps

Barbell Squat

1 Set

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 10 Reps