| Warmup video |
| video |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| A | single leg bridge | 3x15 each | Body weight | video |
| | | | | |
| Super set 1 |
| | Exercises | Sets x reps | Notes | video |
| B1 | Squat to shoulder press | x10-12 | 3-15kg - use your weight | video |
| B2 | TRX wide row | x10-12 | Body weight | video |
| B3 | In out jumps | x15 | Body weight | video |
| 3 sets |
| | | | | |
| Super set 3 |
| | Exercises | Sets x reps | Notes | video |
| C1 | Standing hammer curl | x12 | Aim for full range of motion | video |
| C2 | Lateral raises | x10 | Use challenging but doable weight | video |
| C3 | Incline renegade | x10 each | Engage your core and Use challenging but doable weight | video |
| 3 sets |
| | | | | |
| CORE |
| | Exercises | Sets x reps | Notes | video |
| D1 | Wall sit | 30-60 seconds | Keep your whole body on wall especially lower back | |
| D2 | sit up with ball | x15 | 1-8kg | video |
| D3 | Reverse plank | x20-30 sec | BW | video |
| 2 sets |
| | | | | |
