---

---

---

PROGRAM SCHEDULE 

---

---

---

---

---

INSTRUCTION VIDEO 

---

EXERCISE: DUMBELL FLOOR CHEST PRESS 

---

EXERCISE: KNEELING PLATE CHEST PRESS

---

EXERCISE: DUMBELL BENT OVER ROW

---

EXERCISE: BAND REVERSE FLY 

---

EXERCISE: BAND OVERHEAD PRESS 

---

EXERCISE: DUMBELL SIDE RAISES 

---

EXERCISE: BAND HAMMER BICEP CURL 

---

EXERCISE: DUMBELL LYING TRICEP EXTENSION 

---

EXERCISE: HBH BIKE

---

EXERCISE: PLATE SUPERMAN PRESS 

---

EXERCISE: CURNCHES 

---

PROGRAM 2.2

---

EXERCISE: DUMBELL GOBLET FRONT SQUATS 

---

EXERCISE: DUMBELL LUNGES BACKWARDS 

---

EXERCISE: DUMBELL RDL DEADLIFT

---

EXERCISE: BAND GOOD MORNING

---

EXERCISE: BAND GLUTE SIDE WALKS

---

EXERCISE: HIP THRUSTER 

---

EXERCISE: JUMP SQUATS 

---

---

EXERCISE: DUMBELL CALF RAISES

---

EXERCISE: V-UPS

---

EXERCISE: PLANK

---

EXERCISE: SUPERMAN