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.