Perform a squat against the wall while using a swiss ball and holding a medball. Perform 15 reps for 3 sets.

In squat position, hold a wall sit for 3 sets of 30-45sec or hold until failure for 3 sets.

While balancing on a swiss ball, perform 12-15 shoulder presses.

While balancing on a swiss ball, move a kettle bell from shoulder to shoulder. Be sure to focus on keeping your abs tight and back as straight as possible.

Tap your butt to the bench as your perform a single leg squat while holding a kettlebell. Do 3 sets of 12 reps with each leg.

This is a hip hing movement. Be sure to keep a neutral spine, squeeze your glutes, and thrust your hips forward as you come up.

Perform 12-15 jump squats while holding a kettlebell.

Perform figure 8's through your legs while holding a kettlebell.

With one foot int he TRX, drop to the push-up position and jump back up, exploding your knee upwards into the pad. Repeat for 8 reps on each leg.

Grasp the bar with a close grip and perform 8-12reps for 3-4 sets.

Holding the dumbbell in one arm, place your opposite arm and leg onto the bench. Perform 8-12 rows with one side and then switch. Complete 3-4 sets.

Perform 8-12 reps of dumbbell shoulder press while seated, be sure to keep your back straight and feet planted firmly.

Holding a KettleBell, keep one foot planted on the bench while moving the other leg back and forth across the bench, lightly tapping that foot to the ground on each side. You can perform 12-15 reps on each leg for 3 sets or see how many you can do in 30sec on each leg.

With a soft lock on your arms, lift the weight laterally to about shoulder height and repeat. Do 4 sets for 8 reps.

Holding the Dumbbell with palms facing inwards, raise the weight to shoulder height and repeat. 8 reps for 4 sets.

Holding the weighted plate on the outsides with your palms facing inwards, raise the weight from your waist to shoulder height and repeat for 8 reps. Perform 4 sets.

Standing upright, extend arms out to your sides with a slight bend in your elbows. Slowly lower yourself down until your arms are fully extended in front of you. Then, raise yourself back to the starting position by retracting your shoulder blades and extending your arms out to your sides. Perform 8-12 reps for 3 sets while maintaing control, specifically in the negative movement.

Keeping your elbows by your sides, press the weight downward until arms are extended and slowly control the weight as you return to the starting position. 4 sets of 8 reps.

Perform a hammer curl, starting with your arms extended, contract the biceps to raise the weight bringing your hands towards your chin. Perform 8-12 reps for 3-4 sets.

Gripping the bar just outside shoulder width, perform a chest press. Pick a weight that allows you to do 8-12 reps without putting strain on your shoulders. Control your negative movement so that each total reps is about 5sec long.

Perform a push-up while placing your hands on a MedBall. Do 15-30 reps. 3-4 sets

With one hand on a MedBall, perform a push-up and in the upright position take the hand that is not on the ball and touch your opposite shoulder. Key is to maintain balance and control while completing the shoulder tap. Do 12-15 reps with each side.

While holding a KettleBell in each hand, first retract the shoulder blades then perform a row. Perform 12 reps and complete 3 sets with 60sec rest in between sets. Keep a neutral spine and focus on a nice, controlled retraction and row.

Perform a chest fly using dumbbells. Complete 4 sets of 8 reps.

While performing a squat, tap your butt to the box and explode back up pushing through your heels. Box height is 24in. Perform 8 reps for 4 sets.