Day 1:
BULGARIAN SPLIT SQUATS
FROG PUMPS WITH DUMBBELL
SQUAT WITH BACK LUNGE FRONT LOADED
PLANK LATERAL WALKS
DUMBBELL SINGLE ARM LAT ROW
DUMBBELL WIDE SUPINE BICEP CURL
FLOOR DOUBLE DUMBBELL TRICEP KICKUP
SINGLE LEG LIFTS
HEEL ELEVATED SQUAT
DUMBBELL ALTERNATING OVERHEAD PRESS
BENCH FROGS WITH BAND
STATIONARY LUNGE WITH DUMBBELL PUNCH

Day 2:
FORWARD AND BACKWARD LUNGE WITH DUMBBELL BICEP CURL
SQUAT WITH DUMBBELL FRONT RAISE
INNER THIGH PULL WITH BAND
ELBOW TO HAND PLANK
FLOOR CIRCLE ROWS WITH BAND AROUND FEET
DUMBBELL ALTERNATING FRONT AND SIDE HAMMER CURLS
DOUBLE DUMBBELL SKULL CRUSHERS
DUMBBELL SIDE BENDS
ARNOLD PRESS
SQUAT WITH SINGLE DUMBBELL CHEST PUSH
CAT COW
DIPS

Day 3:
ALTERNATING LUNGE STEP BACKS
HAMSTRING HEEL WALKS
WALKING HIGH KNEE WITH DUMBBELL BICEP CURL
DUMBBELL PEC FLYS
STANDING DUMBBELL ALTERNATING LAT ROWS
BICEP CURLS WITH LONG BAND
SINGLE DUMBBELL ELBOWS IN PRESS
SIDE PLANK DIPS
QUAD 3V LIFTS
ISOMETRIC WALL SQUAT WITH LONG BAND OVERHEAD RAISES
LONG BAND LAT ROW WITH LUNGE
DUMBBELL PUNCHES