Start off with a warm up, I did 8 minutes on the tread mill
Dumbbell Backward lunges- 15 reps
Dumbbell back extensions- 15 reps
Wide grip seated rows- 25, 12, 10 reps
Hamstring curls with ankle weights- 25 reps
Close grip lateral pull down- 25, 12, 10 reps
Seated overhead tricep pull down- 12 reps
Complete three sets with a 1 minute rest in between. Don’t forget to follow with a cool down and stretch your muscles.