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In general, do 3-5 sets of each exercise in the 10-20 rep range
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Warm-up
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Great option:
https://www.youtube.com/watch?v=1e528F0pYPg
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or
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do this 2x through:
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Bear crawl30 seconds
https://www.youtube.com/watch?v=Wgt1vdZ_YYk
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Frenkensteins30 seconds
https://www.youtube.com/watch?v=47a71yHMN54
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Lunge with a twist30 seconds
https://www.youtube.com/watch?v=vevRqEDHm1g
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Body wieght squats30 seconds
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T plank rotations30 seconds
https://www.youtube.com/watch?v=y_zSUANlN3A
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or
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Rebounder / any other cardio to get your bofy moving
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Mobility (you can keep upper body ot upper body days and lower body to lower body days if you'd like. Some need these daily! especially into our 40's.
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pin wheel arms10 each side
https://www.youtube.com/watch?v=ad9aOQq-OiQ
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prayer stretch/ lat stretch30-60 seconds
https://www.youtube.com/watch?v=2C6gQnGQ_pM
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chest stretch30-60 seconds
https://www.youtube.com/watch?v=NePr1XKRTLU
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90/90 flow44124
https://www.youtube.com/watch?v=yE2XJZHXc6s
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down dog30-60 seconds
https://www.youtube.com/watch?v=YqOqM79McYY
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pigeon or seated hamstring stretch30-60 seconds
https://www.youtube.com/watch?v=L1v0VLWTSPo
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banded shuffle with booty band
https://www.youtube.com/watch?v=yzPoQxIDvPg
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Upper body 1SetsReps
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mobility:
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pin wheel arms1
https://www.youtube.com/watch?v=ad9aOQq-OiQ
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prayer stretch/ lat stretch1
https://www.youtube.com/watch?v=2C6gQnGQ_pM
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Chest stretch1
https://www.youtube.com/watch?v=NePr1XKRTLU
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SetsReps
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Cuircuit: 45-60 seconds each exercise4
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Dead bugs
https://www.youtube.com/watch?v=g_BYB0R-4Ws
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Resistance band biceps curl
https://www.youtube.com/watch?v=pXS-fSPWpk8
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Single arm back row- Dumb bell
https://www.youtube.com/watch?v=pYcpY20QaE8&t=24s
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Over head press with DB's or RB or BB
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SetsReps
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Super set: 4x through4
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push ups (on wall, box, floor)on kneesOn toes
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bench dips (triceps)
https://www.youtube.com/watch?v=c3ZGl4pAwZ4
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bicycle crunches
https://www.youtube.com/watch?v=9FGilxCbdz8
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Super set: 4x throughSetsReps
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Resistance band side raises4
https://www.youtube.com/watch?v=b9a9vsQzGxk
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DB chest press on floor
https://www.youtube.com/watch?v=uUGDRwge4F8
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rest
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Lower body 1SetsReps
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warm up: 5-8 minutes of elliptical/ bike/stair stepper
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mobility:
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90/90 flow1
https://www.youtube.com/watch?v=yE2XJZHXc6s
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down dog1
https://www.youtube.com/watch?v=YqOqM79McYY
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pigeon or seated hamstring stretch1
https://www.youtube.com/watch?v=L1v0VLWTSPo
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banded shuffle with booty band
https://www.youtube.com/watch?v=yzPoQxIDvPg
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SetsReps
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Super set: 4x through4
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body weight squat
https://www.youtube.com/watch?v=LyidZ42Iy9Q
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stationary dumbbell lunges
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Super set: 4x through4
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leg extensions
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standing calf raises holding DB's
https://www.youtube.com/watch?v=wxwY7GXxL4k
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Super set: 4x through4
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Banded monster walk- booty band at knees
https://www.youtube.com/watch?v=_WTs2-YeB3I
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DB steps ups (on chair/ bendh/ stairs)
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Upper body 2SetsReps
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warm up: 5-8 minutes of elliptical/ bike/stair stepper
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mobility:
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pin wheel arms1
https://www.youtube.com/watch?v=ad9aOQq-OiQ
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prayer stretch/ lat stretch1
https://www.youtube.com/watch?v=2C6gQnGQ_pM
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Chest stretch1
https://www.youtube.com/watch?v=NePr1XKRTLU
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Super set: 4x through4
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Plank shoulder taps
https://www.youtube.com/watch?v=ztpXZm7Dv80
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Resistance band rear delt raise
https://www.youtube.com/watch?v=8TS775tZvKQ
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Resistance band side raises
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Resistance band front raise
https://www.youtube.com/watch?v=v9Tlsan82js
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Super set: 4x through4
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Barbell back row
https://www.youtube.com/watch?v=kBWAon7ItDw
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Barbell biceps curl
https://www.youtube.com/watch?v=QZEqB6wUPxQ
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Super set: 4x through4
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Single arm DB chest press
https://www.youtube.com/watch?v=7TC9kdDmYdY
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Crunches
https://www.youtube.com/watch?v=Xyd_fa5zoEU
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Lower body 2SetsReps
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warm up: 5-8 minutes of elliptical/ bike/stair stepper
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mobility:
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90/90 flow1
https://www.youtube.com/watch?v=yE2XJZHXc6s