Warm

20 push-ups

20 squats

20 sit-ups

Work

2 x 12 reps one arm rows with 20 pound dumbbell

3 x 12 reps plié squats with 20 pound dumbbell

2 x 12 front raise with rear delt press release with 10 pound dumbbell

2 x 12 stiff legged deadlift with 20 pound dumbbells

2 x 20 shoulder press with 10 pound dumbbells

2 x 12 hammer curl 15 pound dumbbells

1 to 2 minute rest

3 x 12 forward lunge with 20 pound dumbbell left

3 x 12 forward lunge with 20 pound dumbbell right

3 x 12 fire hydrant left side

3 x 12 fire hydrant right side

3 x 12 donkey kick left with 20 pound dumbbell

3 x 12 donkey kick right with 20 pound dumbbell

Cool

4 half salutes

2 sun salutations a

 

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