Disclaimer Given – Beethoven is not a professional. Do this at your own risk, modify at your own risk. Glad you came for a good time!

Warm-up: 10 Windmills, 10 small arm circles, 10 jumping jacks, 10 big arm circles, high knees, 10 good Mornings and side twists to stretch out the backs.

The Thing – Tabata Style with Timer and bands – two rounds of each below!

Front Arm Raises – band around wrists

Single Arm Pulldowns – band around wrists

Band Pull Aparts – band around wrists

Resisted External Rotations – band around wrists

Back steps in squat position – each leg – band around ankle

Front steps in squat position – each leg – band around ankle

Leg kicks with squat in-between each segment – band around ankle

Chest press – band around pole

Lat Row – band around pole

Biceps – Band under feet while standing

Abs: Leg lifts x2 and LBC’s x2

*Ran out of time for the rest!