Option I
- Deadlift High Pull
- Single-Leg Dead Lift
- Romanian Split Squat
- Bosu-Rsistance Push-Up
- Towel Drag
- L-Pull Ups
- Single-Leg Dumbbell Curl
- Parallel Dips
- Suspended Resistance-Ball Sit-Up
- Forearm Planks
- The Barbell Oblique Twist
- Figure 8s
- Single-Leg Plank
Option 2
- Dumbbell Front Squat
- Reverese Lunge and Chest-Fly
- Exploding Push-Ups
- Resistance-Ball Single-Arm Press
- Single-Leg Dumbbell Row
- Incline Biceps Curls
- Triceps Plank Press
- Dumbbell Shoulder Snatch
- Hanging Knee Raises
- Reach and Touch
- Plank Twist
- Incline bench Reverse Crunch
- Resistance Chop
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