2 rounds of:

1. side plank: 45 sec each
2. t band biceps curls: 15 reps
3. push ups or Tband triceps pull downs:15 reps
4. Tband shoulder external rotation: 1 min each
5. Tband Rows (or TRX if you have it): 1 min
6. Tband lateral side raise: 10 reps
7. plank : 1 min

2 rounds of:

1. Tband push pull: 1 min
2. Bridge : 2 min
3. all 4's: straight leg raises: 30 each
4. all 4's: leg raises with bent knee/heel to ceiling: 30 each
5. clam shells: 1 min each

2 rounds of:

1. planks: 20 reps
2. Tband shoulder external rotation: 1 min each
3. Tband lateral shoulder raise
4. Tband obliques
5. Tband shoulder extension
6. Tband horizontal adduction: 10 reps see video

2 rounds of:

1. plank: 1 min
2. wall facing squats: 10 reps
3. forward squats: 50 reps
4. 1 leg squat - holding onto desk or bathroom sink - impeccable form: 10 reps per side to start
(other leg is bent at the hip with knee forward- as if you are about to start a skipping motion)

2 rounds of:

balance
1. stand on 1 foot eyes open: 1 min each
2. heel raises: 15 reps
3. toe raises: 15 reps

2 round of


1. Tband standing ab pull downs: 15 reps
2. Tband push/pull
3. single arm Tband row : 10 reps
4. wall angels: 1 minute
5. bridge with Tband above knees: hold 2 min
6. Tband biceps curl: 15 reps
7. Tband triceps pull downs: 15 reps