Pump Up

Jumping Jacks

High Knees

Dynamic Spiderman

Runners

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Cardio & Abs

Should be done at the end of all workouts

Cardio & Abs

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Monday:

Chest

Push Up

Plank Shoulder Taps

Floor DB Fly's

Shoulders

Seated Front Raises

Seated Lateral Raises

Seated Shoulder Press

Triceps 

Tricep Lateral Push-up

Floor Tricep Dip (dip alternative)

Dips

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Tuesday & Thursday

Cardio

Pop Jack

Toe Touches

Plank Jacks

Burpee & Modified Burpee

Quick Feet

Sit-Up & Reach

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wednesday 

Legs

Squats (DB/Bodyweight)

Lunge (DB/Bodyweight)

Single Leg Split Squat (DB/BW)

Pulse Sumo Squats (DB/BW)

Single Leg Step-up (DB/Bodyweight)

In-Out Squats

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friday

Back

Seated DB Row

Seated Reverse DB Fly

Glutes & Bicieps 

Single Leg Deadlift

Hammer Curls

Single Leg Hip Thrust

Alternating DB Curls

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