Disclaimer: Hi, I’m Slipstitch. I’m not a professional. You are here at your own risk. Modify as needed. Do what you can. It’s your workout.

Needed: Mat, weights, water

Warmup – Toy soldiers, Arm circles (forward & backward) big, Arm circles little (forward & backward), High Knees, Butt Kicks, Hip Open and Close.

Walk the pickle

Tabata: 45 seconds work 15 seconds rest

Squat with weights on shoulders
Alternating reverse lunges holding weights
Calf raises holding weights
Glute Bridge weight
Alternating curtsey lunges
Fire Hydrant Left Leg
Fire Hydrant Right Leg
Alternating Lateral Lunges

Walk the pickle

Arms: Weights
Bicep Curls
Tricep Extensions
Shoulder Press
Alternating Lateral Raise L
Hammer Curls
Chest Press
Skull Crushers
Bent Over Rows

Walk the pickle

Abs:
Dead bug with lat pull over
LBC’s
Dumbbell glute bridge march
Supported tuck in combo
Penguins (Ankle biters)
Plank

Walk the pickle

Stretch

Cot: Be yourself, everyone else is already taken. Oscar Wilde