Weight Lifting

Warm up for 5 minutes
(speed skating, jumping jacks, pop-ups, jog in place . . .)

Posture
Neutral Spine Alignment
Neck Press
Rowing
Shoulder shrugs

Core
Crunches
Bicycle
Leg drop/lifts
Plank
Side Plank

Upper Body
Push-up
Rowing
Tricep dips
Tricep kickbacks
Concentration curls
Serving curls
Back extension
Drop-down planks
Military press

Lower Body
Lunges
Squats
Squat w/ rolled towel squeeze
Side lunges
Sumo Squats
One-legged squat
Bridge (one leg = harder)
Calf raises
Out thigh lifts
Scissors