Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.

Workout: 3 sets of the following
Sitting on stability ball dumbell shoulder press: 10-12 reps
Standing dumbell or cable shoulder side raise: 10-12 reps
Hand stand push-ups: 6-8 reps for this

Close grip bench press: 10-12 reps
Tricep Pushdown: 10-12 reps
Dips: 6-8 reps

Cable Torso twists: 10-12 reps
Cable Woodchop: 10-12 reps
Stability ball knee-up: 12-15reps
Hanging leg raises: 12-15reps

Cooldown with some light cardio and stretching.

Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.

Workout: 3 sets of the following
Lat Pull-Downs: 10-12 reps
Dumbbell One Arm Row: 10-12 reps
Neutral Grip Pull-Ups: 10-12 reps

Stability ball leg curls: 10-12 reps
Walking lunges w/dumbells: 10-12 reps each side
Single leg squats (ethier use a stability ball aganist a wall or rest 1 leg on a bench behind you): 10-12 reps

Cooldown with some light cardio and stretching.

Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.

Workout: 3 sets of the following
Sitting on stability ball dumbell shoulder press: 10-12 reps
Standing dumbell or cable shoulder side raise: 10-12 reps
Hand stand push-ups: 6-8 reps for this

Close grip bench press: 10-12 reps
Tricep Pushdown: 10-12 reps
Dips: 6-8 reps

Cable Torso twists: 10-12 reps
Cable Woodchop: 10-12 reps
Stability ball knee-up: 12-15reps
Hanging leg raises: 12-15reps

Cooldown with some light cardio and stretching.

Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.

Workout: 3 sets of the following
Lat Pull-Downs: 10-12 reps
Dumbbell One Arm Row: 10-12 reps
Neutral Grip Pull-Ups: 10-12 reps

Stability ball leg curls: 10-12 reps
Walking lunges w/dumbells: 10-12 reps each side
Single leg squats (ethier use a stability ball aganist a wall or rest 1 leg on a bench behind you): 10-12 reps

Cooldown with some light cardio and stretching.

Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.

Workout: 3 sets of the following
Dumbbell Stability Ball Chest Press 10-12
Dumbbell or Machine Flies 10-12
Incline Bar-bell press 10-12
Push-ups 20-25

EZ-Barbell bicep curl 10-12
Alternating bicep cirls on stability ball 10-12
Pull-ups, palms facing you, focusing on biceps 10-12

Cooldown with some light cardio and stretching.

Do 1 hour of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Do 1-2 hours of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.