The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

Dumbbell Front Squat

Select a weight that will be challenging.

Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

Barbell Bent-over Row

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Lying Dumbbell Pec Fly

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Barbell Forward Lunge

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Standing Barbell Shoulder Press

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Incline Reverse Lateral Dumbbell Raise

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Dumbbell Lateral Raise

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Push-up

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

Seated Dumbbell Biceps Curl

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Lying Barbell Triceps Extensions

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

Cobra

Lie face-down, flat on the floor with the hands under the shoulders and the elbows right next to the rib cage; push your chest away from the floor while pushing your hips into the ground, as you push your chest away from the floor pull your shoulders away from your ears and squeeze your shoulder blades together. Hold for 5-10 seconds before lowering back to the floor. Repeat 3-5 times.

Cat-Camel

Position yourself on your hands and knees with the wrists directly under the shoulders and the knees under the hips; the cat phase--exhale, flex the spine and push the top of your back up to the ceiling while drawing your belly button in towards your spine while pulling the chin in to the chest, hold for 5-10 seconds. The camel phase—inhale, roll the head to look up while pushing the chest towards the floor to fully extend the spine, hold for 5-10 seconds. Repeat for 3-5 times.