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| Incline Russian Pushups from BENCH |
| Hands on bench - push up - Lift alternating legs as you come up |
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| Sets(2) Reps(4) RI (45 sec) |
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| Triangle DBELL Row off BENCH |
| Hands on bench - Hold one dumbbell - One-arm row |
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| Sets(2) Reps(6) RI (45 sec) |
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| Split Stance BAND Row |
| Standing up - Holding band - Step forward into lunge - Hold band under front foot - Both arms upright row |
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| Sets(2) Reps(10) RI (45 sec) |
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| Butterfly's off BALL w/DBELLS |
| Lie on ball with feet on ground - Dumbbells at hips-Raise up - Lower to ears and back to middle in a circular motion |
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| Sets(2) Reps(8) RI (45 sec) |
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| 4-1 Wave Squat |
| Feet shoulder width apart - squat into a hop (see reps) |
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| Sets(2) Reps(10) RI (45 sec) |
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| Flamingo Tricep Extension w/BAND |
| Standing up on foot - Bend other leg to your butt - Put band behind back foot - tricep press overhead |
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| Sets(2) Reps(8) RI (45 sec) |
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| High School Curls w/BAND |
| Lie flat on ground - Band being held underneath feet - Hold band in hands - Bicep curl |
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| Sets(2) Reps(8) RI (45 sec) |
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| X Files |
| Lie flat on back - Straight arms overhead and legs wider than shoulder width apart - Raise arm to opposite ankle reaching across body |
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| Sets(2) Reps(6) RI (45 sec) |
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