Day 1:
SQUAT PULSES
PRONE HAMSTRING CURL WITH BAND
LATERAL BAND WALKS
DUMBBELL ALTERNATING PEC FLYS
FORWARD LEAN REAR DELT WITH BAND
DUMBBELL SUPINE BICEP CURLS
DUMBBELL SINGLE ARM SKI KICK
CORE SLIDE
INNER THIGH PULL WITH BAND
DUMBBELL PUNCHES WITH SUMO SQUAT
HAMSTRING SLIDES
SEATED DUMBBELL HAMMER CURL INTO OVERHEAD PRESS

Day 2:
SQUAT QUAD LIFT WITH BAND
SEATED ABDUCTION 3V WITH BAND
SINGLE LEG DEADLIFT WITH 1 DUMBBELL
INCLINE CHEST PRESS WITH BAND
DUMBBELL SINGLE ARM DELT ROW
DUMBBELL WIDE HAMMER CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP WITH ALTERNATING ELBOWS IN
PLANK TO PIKE TOE TOUCH
HEEL ELEVATED HIP THRUSTERS
SINGLE DUMBBELL LAT ROW WITH GLUTE KICKBACK
PLANK HIP DIPS
SUPERMAN

Day 3:
WALKING LUNGES WITH WEIGHTS
DEFICIT GLUTE HEEL RAISES
CLAMS FEET TOGETHER OFF FLOOR
DUMBBELL FRONT RAISE 2 ANGLES
RENEGADE ROWS ON KNEES
DUMBBELL LARGE TWIST BICEP CURLS
SINGLE DUMBBELL OVERHEAD TRICEP EXTENSION
CRAB TOE TOUCH
SLIDE LUNGES
CROSS BODY SUPINE BICEP CURLS
HIGH TO LOW BACK SQUEEZES WITH BAND
SHOULDER ROTATIONS