Morning

10 Single-Legged Burpees (Burpee Challenge with Friends)

Evening

Warm

20 push-ups

20 squats

20 sit-ups

Work

4 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

2 minute rest

12 forward lunge with 20 pound dumbbell left

12 forward lunge with 20 pound dumbbell right

10 fire hydrant left side

10 fire hydrant right side

10 donkey kick left with 20 pound dumbbell

10 donkey kick right with 20 pound dumbbell

Cool

Eagle arm stretch right

Eagle arm stretch left

Seated staff pose with forward fold x 4

Seated staff pose with heart opener

Single legged stretch right

Single legged stretch left

Wide angle pose

Reclining chair stretch right

Reclining chair stretch left

Knee to chest

Dead bug

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