1. Shoulder push-up
5 repetitions each leg


2. Press and plank
10-15 repetitions each side


3. Dips on floor/bench
10-15 repetitions


4. Plank push-ups
10-15 repetitions


5. Rows
10-15 repetitions


6. Backward lunge with front kick
10-15 repetitions each side


7. Lunge with twist
10-15 repetitions each leg


8. Single leg deadlift
10-15 repetitions each leg


9. Lunge with bicep curl
20-30 repetitions each leg


10. Three way crunches
8-10 repetitions of entire sequence

