"Shaboya"

Warm up

3 rounds

10 m side lunge

10 m duck walk

10 m toe walk

3 rounds

40 glute bridges

10 db pullover

10 windmills

3 rounds

4 inchworms

12 supermans

12 sea turtles

3 rounds

10 m bear crawl

10 m backwards bear crawl

10 alternating scoops

Workout

4 rounds of :30 each exercise (no rest)

Hanging leg lifts

DB Chest flys

soldier kicks

4 rounds of :30 each exercise (no rest)

Plank Knee to elbow

Barbell bench press (from floor)

Butt Kicks (stationary)

4 rounds of :30 each exercise (no rest)

inverted rows

single dumbbell bicep curl

DB side bend (1 side per round only)

4 rounds of :30 each exercise (no rest)

reverse grip lat pulldown

DB bicep hammer curls

shifting high plank

4 rounds of :30 each exercise (no rest)

Alternating Bench Press w/static Glute Bridge (Moderate to Moderate/heavy weight)

DB Prone Row

Bench V ups

4 rounds of :30 each exercise (no rest)

Underhand tricep extension

Dumbbell half curls

close arm push ups (from knees!!!!)

4 rounds of :30 each exercise (no rest)

alternating lat pulldown

Single arm DB press

Single arm DB press