Flow: Lunges - Arms - Legs (squats) - Abs on Back (obliques) - Bridge - Abs on Back (center and lower)

Equipment: 3lbs weights, Resistance band

Flow: Arms + Abs (Standing) - Arms + Abs (Kneeling) - Arms + Abs (On Back) - Arms + Abs (Standing) - Arms + Abs (Kneeling) - Arms + Abs (On Back)

Equipment: 20lb weight, 15lb weight, 10lbs weights, 5lbs weights, Ankle weights (optional)

Equipment: Ankle weights (optional)