Day 1:
CURTSEY LUNGE ELEVATED
FIRE HYDRANTS
PRONE HAMSTRING CURL WITH BAND
PUSHUPS WITH STRAIGHT LEGS
DUMBBELL LAT ROWS ON BENCH
DUMBBELL WIDE HAMMER CURLS
STANDING DOUBLE DUMBBELL OVERHEAD TRICEP KICKUP
CRUNCH EXTENSIONS
SIDE LUNGE WITH SINGLE DUMBBELL BICEP CURL INTO OVERHEAD PRESS
GLUTE BRIDGES WITH DUMBBELL
DUMBBELL FRONT RAISES 2 ANGLES
CORE TWISTS

Day 2:
GOBLET SQUAT FRONT LOADED
JUMP SQUATS
SQUAT QUAD LIFT WITH BAND
DUMBBELL CHEST PRESS
DUMBBELL PULLOVERS ON CHAIR
PALM BICEP CURLS
FORWARD LEAN OVERHEAD TRICEP EXTENSION WITH LONG BAND
CORE SLIDE
SINGLE DUMBBELL LAT ROW WITH GLUTE KICKBACK
DUMBBELL BICEP CURL AND OVERHEAD PRESS
PLANK
CLAMS WITH BAND FEET TOGETHER OFF FLOOR

Day 3:
WALKING LUNGES WITH WEIGHTS
SINGLE LEG SHOULDER ELEVATED HIP THRUSTER WITH DUMBBELL
SQUAT BACKWARD TOE TAP WITH BAND
INCLINE CHEST PRESS WITH BAND
FLOOR HIGH BACK ROWS WITH BAND AROUND FEET
SQUAT WITH DUMBBELL BICEP CURL
SINGLE DUMBBELL SKULL CRUSHERS
PLANK TO PIKE TOE TOUCHES
DUMBBELL HAMMER CURLS
FLOOR SLIDES
DUMBBELL LATERAL RAISES
STATIC ANTERIOR LUNGE WITH DUMBBELLS