Warmup: jumping jacks, run in place, high knees, etc.

Set 1: Repeat 3 times
1) banded should press – 10 reps
2) Side Plank – 5 lb. – 10 reps each side
3) Flutter Kick – 5 or 3lb. – 20 flutter kicks

Set 2: Do 3 rounds
1) Bicep curl – 8 lbs 15 reps
2) Tricep Plank Jack – 10 reps
3) Plank leg lifts – banded around thighs, 10 each leg

Set 3: Do 3 rounds
1) Push up Hover – 10 reps
2) Chest flys – 8 lbs – 10 reps
3) Chest Press – 8 lbs – 10 reps

Core: 30 weighted sit-ups, use both 8lb weights