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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

day 1

A1. 2-3 sets of 8-10 reps

Goblet Squat w/ Heartbeats (Kettlebell)

A2. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

B1. 2-3 sets of 10-12 reps

Hip Thrust (Kettlebell & Bench) (version 1)
Hip Thrust (Barbell & Bench) (version 2)

B2. 2-3 sets of 8-10 reps(/side)

Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Overhead Press (Barbell) (version 2)

C1. 2-3 sets of 10-12 reps

Lying Tricep Extension (Kettlebell) (version 1)
Forearm Plank Tricep Extension (version 2)

C2. 2-3 sets of :20-:30

Hanging Hollow Body Hold (Pull-Up Bar)
Supine Hollow Body Hold

D1. 2-3 sets

Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)

¹:20-:30/side
²6-8 reps/side

D2. 2-3 sets of :20-:30

Suitcase Carry & March in Place (Kettlebell)

day 2

A1. 2-3 sets of 8-10 reps/side

Step-Up (Kettlebell & Bench) (version 1)
Step-Up (Barbell & Bench) (version 2)

A2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)

B1. 2-3 sets of 10-12 reps

Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)

B2. 2-3 sets of 8-10 reps

Tuck-Up (version 1)
V-Up (version 2)

C1. 2-3 sets of 10-12 reps

Standing Neutral Grip Bicep Curl (Band)

C2. 2-3 sets of 6-8 reps/side

Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)

D1. 2-3 sets of :20-:30

Rear Delt Plank (Chairs)

D2. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

day 3

A1. 2-3 sets of 8-10 reps

Good Morning (Kettlebell) (version 1)
Good Morning (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps/side

Kneeling Single-Arm Chest Press (Band)

B1. 2-3 sets of 6-8 reps

Camel Lean Back

B2. 2-3 sets of 8-10 reps/side

Doorframe Side Row

C1. 2-3 sets of 8-10 reps

Reverse Plank Lift

C2. 2-3 sets of 8-10 reps/side

Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)

D1. 2-3 sets of 10-12 reps/side

Front Raise (Kettlebell or Band)

D2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs)

Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk