Day 1:
CURTSEY LUNGE
SQUAT PULSES
SINGLE LEG SIT DOWNS
PLANK TO SIDE PLANK
DUMBBELL HIGH ROWS ON BENCH
PALM BICEP CURLS
DIPS
FLOOR SLIDES
DUMBBELL BICEP CURL AND OVERHEAD PRESS
SUPERMAN WITH BANDS
ISOMETRIC WALL SQUAT WITH LONG BAND OVERHEAD RAISES
SINGLE DUMBBELL SKULL CRUSHER WITH ELBOWS IN TRICEP EXTENSION

Day 2:
BULGARIAN SPLIT SQUATS
SQUAT SIDE STEP WITH LONG BAND
PRONE HAMSTRING CURL WITH BAND
DUMBBELL FRONT RAISES 2 ANGLES
HIGH TO LOW BACK SQUEEZES WITH BAND
DUMBBELL WIDE HAMMER CURLS
SINGLE DUMBBELL OVERHEAD TRICEP EXTENSION
SIDE PLANK DIPS
QUAD 3V LIFTS
ARNOLD PRESS
STEP UPS
QUAD POPPER WITH BAND AND OVERHEAD PRESS

Day 3:
LUNGE WITH DEADLIFT 2 DUMBBELLS
HIP THRUSTERS SHOULDERS ELEVATED WITH WEIGHT
HAMSTRING HEEL WALKS
DUMBBELL CHEST PRESS
DUMBBELL LAT ROWS ON BENCH
DUMBBELL WALL BICEP CURLS
DUMBBELL DOUBLE SKI KICKS
PLANK HIP DIPS
WALKING LUNGES WITH WEIGHTS
DUMBBELL PUNCHES
JUMP SQUATS
DUMBBELL SUPINE CIRCLE BICEP CURLS