Day 1:
WALL SQUAT
INVERTED SINGLE LEG EXTENSIONS
HEEL SUPPORTED LUNGES WITH WEIGHT
PLANK T ROTATIONS
STANDING DUMBBELL Y'S AND W'S
DUMBBELL ALTERNATING HAMMER AND TWIST BICEP CURLS
DUMBBELL FRONT RAISES 2 ANGLES
OBLIQUE HEEL TOUCHES
JUMP SQUATS
DUMBBELL ALTERNATING OVERHEAD PRESS
STATIONARY FRONT AND BACK LUNGE
PALM BICEP CURLS

Day 2:
DEADLIFTS WITH DUMBBELLS
CURTSEY LUNGE STEP UP
LEG EXTENSION WITH DUMBBELL
SINGLE DUMBBELL ELBOWS IN PRESS
DUMBBELL HIGH ROWS ON BENCH
DUMBBELL SUPINE CIRCLE BICEP CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP WITH ALTERNATING ELBOWS IN
BICYCLE CRUNCHES
LONG BAND LAT ROW WITH LUNGE
SINGLE ARM SINGLE LEG DIPS
DOUBLE LEG LIFTS WITH DUMBBELL
SINGLE LEG LEG PRESS WITH LONG BAND

Day 3:
HIP THRUSTERS SHOULDERS ELEVATED WITH WEIGHT
SINGLE LEG DEADLIFT WITH 2 DUMBBELLS
HEEL ELEVATED SQUAT
ELBOW TO HAND PLANK
STANDING DUMBBELL ALTERNATING LAT ROWS
BICEP CURL AND LATERAL RAISE WITH LONG BAND
SINGLE DUMBBELL SKULL CRUSHER WITH ELBOWS IN TRICEP EXTENSION
CRUNCH EXTENSIONS
PLANK SHOULDER TOUCHES
FLOOR SLIDES
HIGH TO LOW BACK SQUEEZES WITH BAND
ALTERNATING LUNGE STEP BACKS