warm up

• jump rope 5 mins
• cardio - 1hr - 30mins

core

• leg goes out, across in - 3 sets 15 per leg
• pulses - 3 sets of 15 per leg
• bicycle kicks - 4 sets of 15
• side to side after bk - 2 sets of 15
• russian twists - 3 sets of 15
• leg raises - 3 sets of 15
• leg raises w/ jump - 3 sets of 15
• planks push up - 30 seconds
• plank twists - 30 seconds
• leg raise crunches - 3 sets of 12
• oblique crunches - set of 15

arms

• hammer curl to tricep kickback - 3 sets of 15
• weighted front side raises 4 sets of 15
• tricep extensions (back) - 3 sets of 15
• serve platter - 2 sets of 15
• goal post - 2 sets of 15
• laterals - 2 sets of 15
• bent over row - 4 sets of 15

legs and glutes

• thread - 45 mins
• hip thrusts - 3 sets of 10
• hamstrings curls- 3 sets of 15 per leg
• deadlift - 2 sets of 10
• lunge w weight - 3 sets of 15 per leg
• bulgarian - 7 sets total
• elevated goblin squats - 3 sets of 7
• calf raises - 3 sets of 7
• inner outer thigh machine - 2 sets of 15
• rdl - 3 sets of 15

bulgarian

• both weights - 3 sets of 10
• inside weight - 2 sets of 10
• outside weight - 2 sets of 10

treadmill

• 12: incline
• 3.5: speed
• 45 minutes