Disclaimer: I am not a professional, please exercise at your own risk and modify exercises in whatever way you are comfortable with.

Warm up stretches

Cardio open

• 30 seconds high knees
• 30 second butt kickers
• 30 second curtsies
• 30 seconds jumping jacks

Repeat x 2 (20 reps, then 10 reps)

1. Front squats, wide, 2 weights
2. Regular biceps curls
3. Front lunges, 2 weights
4. Shoulder press, arms up, palms facing forward, 2 dumbbells
5. Side lunges, both sides alternating
6. Hammer crunch, elbows glued to sides, palms facing each other, 2 dumbbells swung up to shoulders

PICKLE and get water

BOOTY/CORE (repeat x2, 20 reps)

1. Glute bridges, on back with weight
2. On back double leg raises, slow at bottom (10 for this)
3. Russian twists
4. Donkey kicks, right
5. Donkey kicks, left
6. Plank shoulder taps (20 each side)

PICKLE and get water

Cardio close

• 30 seconds high knees
• 30 second butt kickers
• 30 second curtsies
• 30 seconds jumping jacks

Cool down stretches