Warm-up: joints movility exercises

1 Set

Arm Circles

1 Set x 50 Reps

Front to Back Leg Swings

1 Set x 40 Reps

pull ups with gymnastic rings

2 Sets x 8 Reps

Bodyweight Squat

3 Sets x 15,40,40 Reps

Bodyweight Push up

2 Sets x 8 Reps

Jump Squat

1 Set x 8 Reps

Dip

2 Sets x 18,13 Reps

Hip abduction

1 Set x 55 Reps

Band Lateral Raise

1 Set x 20 Reps

Dumbbell Squat to Shoulder Press

1 Set x 14 Reps

Superman

4 Sets

Dumbbell Alternating Shoulder Press

1 Set x 26 Reps

Wide Leg Stretch

1 Set

Shoulder internal rotation

5 Sets x 10 Reps

Dumbbell Jump Squat

1 Set x 8 Reps

Dumbbell Squat

1 Set x 8 Reps

Warm-up: joints movility exercises

1 Set

Walking High Knees

2 Sets x 8 Reps

Front to Back Leg Swings

1 Set x 8 Reps

Arm Circles

1 Set x 8 Reps

Push-Up

3 Sets x 8 Reps

Plank with Shoulder Taps

1 Set x 8 Reps

Bridge

1 Set

Straight Arm Plank

1 Set

Side Bridge

2 Sets

Superman

2 Sets

Single-Leg Glute Bridge

2 Sets x 8 Reps

arm swing from side to side in standing position

3 Sets x 8 Reps

Jump Squat

3 Sets x 8 Reps

Warrior Pose

1 Set x 8 Reps

Scorpion

1 Set x 8 Reps

Warm-up: joints movility exercises

2 Sets

Arm Circles

3 Sets x 8 Reps

Bodyweight Squat

3 Sets x 40 Reps

Jump Squat

2 Sets x 8 Reps

Pull-Up

5 Sets x 8 Reps

Push-Up

5 Sets x 8 Reps

Dumbbell Alternating Shoulder Press

1 Set x 8 Reps

Dumbbell Squat

3 Sets x 8 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Superman

8 Sets

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Jump Squat

4 Sets x 8 Reps

Side Plank

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Squat to Shoulder Press

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Squat

6 Sets x 8 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Back Hyperextension

1 Set x 8 Reps

Scorpion

1 Set x 8 Reps

Back Extension (Prone)

1 Set