Warm up on a cardio machine first for 5-10 minutes.
| Seated machine chest press, alternating if machine allows | 12-24 reps | 10-20 lbs | Chest, shoulders |
| Squat with front shoulder raise (holding swiss ball instead of medicine ball) | 15-20 reps | swiss ball | Quads, glutes, hips, shoulders |
| Plank shuffle on medicine ball | 60-90 sec | – | Abs, shoulders |
| Diagonal woodchop with medicine ball | 15 each side | 5-10 lbs | Obliques, legs, shoulders |
| Dumbbell bicep curl to shoulder press | 10-15 reps | 8-15 lbs | Biceps, shoulders |
| Side plank with leg lift | 30-45 sec | – | Obliques, inner + outer thighs |
| Single arm cable row with reverse lunge | 12 reps | 15-30 lbs | Back, biceps, quads, hips, glutes |
| Single arm 90 degree cable extension | 12 reps | 5-15 lbs | Triceps |
| Single leg hamstring curl on ball | 10 reps each side | Hamstrings, calves |
| Ball pass | 10-20 passes | Abs |
Don’t forget to stretch after!
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