Full Body, Circuit, 3 sets

*10 minute warmup

*rest interval between exercise transitions to optimize time
Exercise
Back: Dumbbell one arm
row
Legs: Stability ball
hamstring roll
Chest: Dumbbell chest
press on bench
Core: Stability ball roll-out
Legs: Goblet squat w/ calf
raise
Arms: Tricep kickbacks
Core: Plank circuit
Arms: Bicep curl w/
dumbbells
Legs: Adductor pulsing
Core: Russian twist
Shoulders: Dumbbell
shoulder drill

Weight/Time
25lb

Reps
10 each arm

n/a

12

25lb

12

25lb

12

15lb
n/a
12.5lb

10 each arm
45 sec (each side + front)
10

n/a
10lb medicine ball
12.5lb

15 each leg
12
10

*10 minute stretching afterwards

Behind neck stretch

Pretzel
Hurdler stretch
Butterfly
Assisted chest stretch/stability ball chest stretch
Across chest stretch
Sun salutation