Arm Circuit

Push ups X 15

Bench press X 15

Dumbbell pull backs X 15/ each arm

Standing overhead press X 15

X jumps- 20

Repeat X 2

With a medicine ball- squat then throw ball in the air then catch and repeat X15

Standing bent over chest flys X 15

Chest flys while laying in a bridge X 15

Tricep extensions with dumbbells while in a bridge X 15

Lunge jumps X 20

Repeat X 2

Tricep dips X 20

Wide grip lat pull- downs X 15

Close grip lat pull- downs X 15

Cable tricep extensions X 15

Medicine ball jumping jacks X30

Repeat X2

Dumbbell curl X 15

Dumbbell squat & press X 15

Holding dumbbells- straight arm extensions in front then out to the side X 15

Commanders X 12 each arm

Repeat X 2

Cable curls X 15/arm 

Cable pulls X 15/arm

Cable push downs X 15/arm

Stability ball V up then push up X 20

Plank 1 minute

Side to side hip dips while in plank X 20/ side

Bicycles 

Medicine ball sit-ups