Day 1:
GOBLET SQUAT FRONT LOADED
HIP THRUSTERS SHOULDERS ELEVATED WITH BAND
SIDE GLUTE HEEL LIFT
DUMBBELL CHEST PRESS WITH ALTERNATING ELBOWS IN
DUMBBELL LAT ROWS ON BENCH
DUMBBELL DRAG CURLS
DUMBBELL DOUBLE SKI KICKS
SIDE PLANK HOLD
SINGLE LEG BRIDGES
DUMBBELL WIDE SUPINE BICEP CURL
SQUAT WITH BACK LUNGE FRONT LOADED
DUMBBELL OVERHEAD SHOULDER PRESS

Day 2:
ALTERNATING LUNGE STEP BACKS
LATERAL BAND WALKS
CLAMS WITH BAND ON FLOOR
PLANK SHOULDER TOUCHES
FLOOR CIRCLE ROWS WITH BAND AROUND FEET
DUMBBELL SUPINE CIRCLE BICEP CURLS
STANDING DOUBLE DUMBBELL OVERHEAD TRICEP KICKUP
FLOOR CRUNCHES FEET SUPPORTED
FROG PUMPS
ISOMETRIC WALL SQUAT WITH LONG BAND OVERHEAD RAISES
QUAD LIFT WITH BAND
DUMBBELL PUNCHES

Day 3:
TRIPLE GLUTE TOE TOUCH WITH BAND
WALL SQUAT WITH LEG EXTENSION
SQUAT SIDE PUSH WITH BAND
DUMBBELL ALTERNATING CHEST PRESS
STANDING DUMBBELL DOUBLE LAT ROWS
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
DUMBBELL HIGH PULLS
OBLIQUE HEEL TOUCHES
UP DOWNS- INTERMEDIATE
HEEL ELEVATED HIP THRUSTERS
SINGLE DUMBBELL SKULL CRUSHERS
SQUAT PULSES