1. Cat Cow
2. Quadruped Torso Rotation R/L
3. Hip Rotation R/L
4. Yoga Roll
5. Waterfalls R/L
6. Leg Swings Front and Side
7. Shoulder Rotation R/L
8. Low Jack

1. Knee Hug: Double and Single Leg
2. Straight Leg Hamstring Stretch R/L
3. Figure Four Stretch R/L
4. Upper Spinal Rotation With Bent Knee R/L
5. Supine Quad Stretch R/L
6. Shoulder Stretch R/L

1. 10 minutes Cardio
2. 10-15 reps R/L Single Arm Chest Press
3. 10-15 reps Bridges with or without exercise Ball
4. Bear Hold 10 seconds-1 minute

Cool Down

1. 10-12 R/L Single Leg Deadlift w/wo Dumbbells
2. 10-20 Plank ups R/L
3. 10-15 Bicep Curls to Over Head Press w/Dumbbells

Cool Down

1. 5-10 Minutes Stair Climber or Elliptical
2. 15-20 KB Swings
3. 10-15 Side Jack Knives R/L
4. 10-15 Ball Slams
5. 10-20 Squat Jacks
6. 10-20 Roman Soldiers

Cool Down

1. 10-20 reps Alternating VIPR Side Lunges (slow or fast, each side once = one rep)
2. 10-15 reps Rear Deltoid Raises w/Dumbbell
3. 5-10 reps Box Jumps
4. 20-40 reps Mountain Climbers (each leg once = one rep)

Cool Down

1. 10-15 Pull Ups on Pull Up Assist
2. 10-15 Dumbbell Chest Presses on Ball or Bench
3. 10-15 Lateral Step Ups R/L
4. 10-20 Medicine Ball Suit Case Crunches R/L

Cool Down

1. 10-12 Cobras
2. 10-12 Crab Touches R/L
3. 10-12 Bird Dogs Knees or Plank Position R/L
4. 10-20 Bicycles
5. 10-12 Single Leg Bridges R/L

Cool Down

1. 10 Minutes Cardio
2. 10-20 Pushups
3. 10-20 Squats
4. 10-20 Alternating Lunges (each leg once =one rep)

Cool Down

1. 1-3 laps around track
2. 10 Squat Thrusts or Burpees
3. 10-20 Walking Lunges R/L
4. 10-30 second Side Plank Hold R/L w/wo Oblique Crunch
5. 10-20 Dead Bugs R/L
6. 10-60 second Superman

Cool Down

1. 10-20 Forward Lunge w/Slam Ball R/L
2. 10-20 Renegade Rows R/L
3. 10-20 Captain’s Chair Knee Tucks
4. 10 VIPR 90 degree lung with Press Out R/L
5. 10-20 Back Extensions

Cool Down