Equipment needed: KB or dumbbell
Warm up (60 sec)
Prayer squats (as you squat down, elbows push up knees)
Clamshell on side
Overhead twisting lunges
Spidermans
Pistol squats
Work
Upright row with rotation
Plank to triceps extension
Deadlift
Side plank
1:30 work of 10x jumping jack and 10x mountain climber
60 sec
Squat, shoot, press
Push press
Goblet squat
Single leg plank, 30 sec R, 30 sec L
1:30 work of 10x split jumps with 10x sprawl
60 sec
KB swings
1 arm row
Single arm plank 30 sec R, 30 sec L
1:30 work of 10x drop squat and 10x seal push up
Cool down and stretch as necessary