Me

l
tFa
t,
Bui
l
dMu
sc
l
e
DUMBBE
LLBL
AST
Warm upwithvemi nut
esofl i
ghtcardi
o,thenr epeat
eachthree-exer
cisecir
cuitthreeti
mes.Startwith
10repsofeachex erci
se,buildingupto15repsof
eachmoveasyougetst ronger.Star
twit
hve- pound
dumbbell
s,andwor kupt oheavierweights.

CI
RCUI
T1

PL
ANK SI
NGLEL
EG SQUAT,
&ROTATE SCARECROWS CURL,
1
5REPS 15REPS &PRESS
AL
T.SI
DES EACHSIDE 1
5REPS

CI
RCUI
T2

SEATED
LYI
NG L
YING RUSSIAN
CHEST OVERHEAD TWIST
FLY REACH
1
5REPS
1
5REPS 1
5REPS AL
T.SI
DES

CI
RCUI
T3

REVERSE PLANK&
LUNGE STRAIGHT
ARM WEI
GHTED
&PRESS KICKBACK SQUAT
15REPS 1
5REPS 1
5REPS
EACHSIDE AL
T.SI
DES