Single arm row plank

Warm up 3

Warm up 2

Standing dumbbbell press

Upright dumbbell row

Single arm dumbbbell press

Dumbbbell front raise

Dumbbell side raise

Seated alternate dumbbell press

Dumbbell back extension

Signle arm dumbbell row

Dumbbell alternate front raise

Prone back extension

Dumbbell deadlift

Floor cobra

Dumbbell reverse fly

Seated sky reach

Side plank + rotation

Hip side raise

Cross mountain climber

Knee tuck push up

Leg raise plank

Bird dog

Superman

Single arm row plank