1. Dynamic Warmup
2. Incline Dumbbell Chest Press
3. SUPERSET: Lateral Raises & Cable Tricep Extension
4. Heel-elevated Goblet Squats
5. Leg Extensions
6. Calf Raises

Dynamic Warmup
Lat Pulldowns
SUPER: Close-Grip Rows & Rear Delt Flies
Russian Deadlifts
Standard Curls
Hammer Curls

Warmup
10 Vertical Arm Swings
10 Horizontal Arm Swings
10 Arm Circles (Each Way)
10 Back Twists
10 Leg Swings (Both Legs)
10 Ankle Leans (Both Ankles)

STARFISH JUMPS
4 sets of 10 reps

SHIN TAPS
4 sets of 12 reps (Each Side)

AROUND THE WORLD
4 sets of 10 reps (Each Way)

The Plank
4 ...

Warmup
Incline Dumbbell Press
SUPERSET: Dumbbell Flies & Pinching Plate Press
Overhead Dumbbell Press
Lateral Raises
Cable Tricep Extensions
Dips
Stretching

Dynamic Warmup
Incline Dumbbell Press
Dumbbell Flies
Arnold Press
Seated Lateral Raises
Skull Crushers
Dips
Cooldown Stretches

Dynamic Warmup
Lat Pulldowns
Underhand Lat Pulldowns
Single-Arm Mid-Row
Standard Curls
Rear-Delt Flies
Hammer Curls

Tuck jumps
Inch worms
Boat hold flutter kicks
Plank
Full body Stretch