Warm up your body before starting any workout. I completed 7 minute jog on the treadmill.
Leg press- 20 Reps
Backward jump squats- 15 reps
Close grip lateral pull down- 20, 15, 10 reps
Bent over dumbbell row- 15 reps
Flat dumbbell chest flies- 15 reps
Sit-ups- 25 reps
Plank- 1 minute
Leg abductors- 20 each leg
Upright kettle bell row- 20 reps
Seated Arnold press- 15 reps
Complete 3 sets with a 1 minute rest in between. Follow with some cardio. I did 15 minutes on the treadmill. Make sure and stretch you muscles out.