Circuit 1 - 3 sets
Chest Press - Pick a challenging weight - 12 repetitions
Skullcrushers - Pick a challenging weight - 12 repetitions (Hold the dumbbell or bar with both hands 2 to 3 inches apart, above your chest, straight up. Flex your elbows and move the weight down slightly past your forehead. Keep the upper arms from moving back and forth. You should feel your triceps at work during this exercise)
Dumbbell Chest Fly - Choose a weight that is slightly lighter - 12 repetitions
IN-BETWEENS: Do one core exercise after each set.
Sit Ups - 1 minute
Leg Lifts - 1 minute
Plank - 1 minute
Circuit 2 - 2 sets
Shoulder Press - Pick a challenging weight - 12 repetitions
Bentover Row - Pick a challenging weight - 12 repetitions for each arm
Davies - 30 seconds (Start in a plank position. Quickly touch the right hand to the left hand, continuing to perform alternating touches on each side for a period of 30 seconds. *Please note: only perform this exercise if you have sufficient shoulder stability.)
Bicycle Crunches - 1 minute
Circuit 3 - 2 sets
Russian Twist - Grab an 8 to 10lb dumbbell - 1 minute
Flutter Kicks - 1 minute (start with feet 6 inches off the floor; every 20 seconds raise the legs up by two inches)
Straight Leg Holds - 1 minute
If you have a foam roller, do some self-myofascial release followed by static stretching.
If you don't have a foam roller; then simply stretch and hold each position for at least 30 seconds.