Barbell Bench Press

3 Sets x 5 Reps

Barbell Military Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

L-Sit

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Windshield Wipers

3 Sets x 8 Reps

T Bar Row

3 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Marine Abs (crunch, rocking chair, left, right, clockwise, counterclockwise, v-up, bicycle)

3 Sets x 8 Reps

Dynamic Warmup

5 Sets x 1 Reps

Treadmill Running

1 Set

Stability Ball Wall Squat

2 Sets x 20 Reps

Banded Sidesteps (Straight, squat, monster)

3 Sets x 2 Reps

Arm/Leg Alt. Extensions w/ Flair out

1 Set x 10 Reps

Bench Plank

3 Sets

Kettlebell Turkish Get-Up Lunge

2 Sets x 5 Reps

Stability Ball Bridge

3 Sets x 10 Reps

Curtsey with 5lbs Dumbell

2 Sets x 10 Reps

Single Leg Bowler Squat

2 Sets x 10 Reps

Hip Airplane

2 Sets x 5 Reps

Star Half Squats (on foam)

2 Sets x 15 Reps

Single Leg Hip Hinge

2 Sets x 10 Reps