I've got a feeling THEY WILL BE DRENCHED!!!

1.

• Hold Plank 30 seconds
• 16 Regular Push-ups
• Squat hold 30 seconds
• Add a bent over row (still squatting) 16

Repeat 3x

2.

• Squats 8 (arms - shoulders- front raise)
• Lunge squats 8 (arms - shoulders - lateral raise)
• Lunge squat with a hamstring curl 8 (arms - shoulders pull backs palms face up and pull elbows back)

Repeat whole thing left

3.

• Hold plank 30 seconds
• Decline push-ups - 16 (4 fast then 3 slow (4 count down 4 count up) you can do any variation)
• Reverse flys

4.

• Y raise with a plie squat (squat in a plie and arms shoot up to form a Y)
• Hold plie..legs stay bent move right leg front and then back lateral arms

Repeat A and then repeat B on the left

------I added a set of crunches as hard as I could --------

5.

• Push up to side plank
• Walking plank hand hand elbow elbow -- hold plank on elbows and then lift up right and left leg

Repeat 3 x

6.

Squat series with biceps 4 minutes. Go from 30 seconds squat and hold to 30 seconds pulse squats to 30 second down and half way up. All the while doing bicep curls.

7.

• Side to side push ups 8 (start with hands and feet together and then move right hand out with right foot and push up and then move back together and repeat left)
• Pour flys 8 (sit on knees lateral raise straight arm and then "pour a class of water" turning wrists down)

Repeat 2 or 3 times

Crunches

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