Arms
3 x 8-10 & 60/40/20
standing curls
rope press down
reverse grip shoulder press
sprint on elliptical
rope hammer curl
overhead triceps press
lateral raise
mountain climbers
behind back curl
leaning rope press down
reverse fly
180 burpees
reverse grip barbell curl
kickbacks
front raise
plank jack
Legs
3 x 8-10
squats
deadlifts
calf raises
Smith machine single leg squats off step
lunges off step
calf raises (toes in)
cable glute squeeze
banded squat with knee raise
finisher - 30s each x 3
box jump
lying ham curl on ball
jump rope
weighted plie squat
Tabata
elliptical sprint/ hollow rock x 4
jump squat/rock the cradle x 4
burpee/weighted reach and tap x4
plie squat jump/pike x 4
finisher: all exercises
Back & Chest
3 x 8-10
lat pull down
machine chest press
machine row
chest fly
reverse grip low cable row
incline press
high row
high cable cross over
lat pull over on ball
push ups
Abs & Glutes
45s x 3
Turkish get up
weighted glute raise
slider side to side burpees
glute press x 2 (each side)
roll ups
bear crawl
deadbug
saw
woodchop x 2
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