Core
- 25 reps x 4 sets Russian Twists (includes 8 lb medicine ball)
- 25 reps x 4 sets of Assisted Crunches
- 50 reps x 4 sets of Scissor Kicks
- 1 minute x 3 sets Standard Plank
- 20-25 reps x 4 sets of Kettlebell Around The World (10-12 clockwise, 10-12 reverse clockwise) (18-20 lbs kettle bell)
Shoulders
- 10-15 reps x 3 sets of Bus Driver (10 lb plate) WARM UP
- 10 reps x 3 sets of Front Lateral Raise (10 / 12.5 lbs dumbbells)
- 12 reps (35 lbs) 10 reps (40 lbs) 10 reps (45 lbs) Single Arm Dumbbell Shoulder Press
- 12 reps (30 lbs) 10 reps (35 lbs) 10 reps (40 lbs) Single Arm Dumbbell Arnold Press
- 12 reps (30 lbs) 10 reps (40 lbs) 10 reps (50 lbs) Machine Lateral Raise