Front Raise (Resistance bands)
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Single Leg Bow
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Bent Over Fly (Resistance Bands)
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Lateral Lunge
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Side Plank
Tempo: N/A
Sets: 2-3
Reps: 30 secs
Windshield Wipers
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each side)
Hop in
Tempo: 1-2-1-2
Sets: 2-3
Reps: 12
Forward Lunge
Tempo: 4-2-1-1
Sets: 2-3
Reps: 12
Power Push up
Tempo: N/A
Set: 2-3
Reps: 12
Shoulder Push-ups
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Hip Lift
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Forward Rock
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 30 secs
Power Squat
Tempo: As fast as be controlled
Sets: 2-3
Reps: 30 secs
Staggered Tricep Kickback
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Supine Bridges
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Supine Overhead Reach
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Rotational Crunch
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Side Bend
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Alternating Shoulder Press
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Alternating Shoulder Press
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Tilt Back Rotation
Tempo: 4-2-4-2
Set: 2
Reps: 10 (Each side)
Tilt Back Rotation
Tempo: 4-2-4-2
Set: 2
Reps: 10 (Each side)
All Fours, Step In
Tempo: 4-2-4-2
Sets: 2
Reps: 12
All Fours, Step Ins
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Modified Plank Lateral Tap
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Modified Plank Lateral Tap
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Modified Side Plank Hip Abduction
Tempo: 4-2-4-2
Set: 2
Reps: 10
Modified Side Plank Hip Abduction
Tempo: 4-2-4-2
Set: 2
Reps: 10
Floor Bridges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Floor Bridges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Bent Over Fly
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Bent Over Fly
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Plank Hip Rotation
Tempo: 4-2-4-2
Set: 2
Reps: 10 (each side)
Plank Hip Rotation
Tempo: 4-2-4-2
Set: 2
Reps: 10 (each side)
Slow Squat
Tempo: 4-2-4-2
Sets: 2
Reps: 5 sec count down for 10
Slow Squat
Tempo: 4-2-4-2
Sets: 2
Reps: 5 sec count down for 10
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Lateral Bear Crawl
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Lateral Bear Crawl
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Side Crunch
Tempo: 4-2-4-2
Sets: 2
Reps: 10
Side Crunch
Tempo: 4-2-4-2
Sets: 2
Reps: 10
Big Step
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Big Step
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Sit ups
Tempo: 4-2-4-2
Sets: 2
Reps: 10
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Split Lunges
Tempo: 4-2-4-2
Sets: 2
Reps: 12
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Sit ups
Tempo: 4-2-4-2
Set: 2
Reps: 10
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs
Floor Dip
Tempo: 4-2-4-2
Sets: 2
Reps: 30 secs