Sumo Squat

Standing position Leg hip distance apart Step forward on a diagonal Squat down and touch the floor on the inside of the forward leg ankle Stand up and step forward wit other leg on a diagonal Squat down and touch the floor on the inside of the forward leg ankle

Chair Squat

Standing position Leg less than hip distance apart Push hips back, bend knees, lower body down towards floor Chest stays upright Knees stay inline with ankles Lower until thighs parallel to floor as if sitting in a chair Return to starting position Repeat

3 set 15 reps

Plie Squat

Standing position Leg separated wide Toes point out to the side Push hips back, bend knees, lower body down towards floor Chest stays upright Knees stay inline with ankles Lower until thighs parallel to floor Return to starting position Repeat

3 sets 15 reps

Bent Over Row

Standing position Keep back flat as you bend forward Bringing weights/bands to your feet When your back is parallel to floor, hold there Bend elbows and lift them towards ceiling While squeezing shoulder blades together Let arms extend toward floor Repeat

3 sets 15 reps

Shoulder Press

Seated or standing position Weight or band in hand Bring arms up and our to side parallel to floor ( 90 degree angle with elbows and shoulder) Push weights over head and make them touch Lower arms back down to shoulder level Repeat

3 sets 15 reps

Chest Press

Laying on the floor or on a stability ball( back supported on ball) Weight or bands in hand Arms out to side bent at 90 degreess ( both arms make “L”) Elbows bent, palms facing forward Push weight/band up toward ceiling, extend arms Lower back down to starting position

3 set 15 reps

Tricep Extension Overhead

Standing or seated position Weights or bands in hand Lift both arm overhead, elbows bent, hand towards back While keep arms up, extend elbows by pressing weights towards ceiling Lower weights by bending elbows while keep arms behind head Repeat

3 sets 15

Shoulder Raise Side

Standing or seated position Weights or bands in hand Arms down by your side Palms facing hips Lift arm straight to the side to shoulder level Lower arms back down to side Repeat

3 sets 15 reps

Shoulder Raise Foward

Standing or seated position Weights or bands in hand Palms facing thighs Lift arm straight forward to shoulder level Lower arms back down to side Repeat

3 sets 15