1 Warm-Up Routine

Perform each of these dynamic stretch exercises before completing the workout.

2 Goblet Squat

Hold a dumbbell or kettlebell against chest in the "Goblet" position. Start the movement by pushing butt back and lowering body down, keeping the weight on your heels. Maintain a flat back with chest up and shoulders back. Athletes head stays in a neutral position while the knee tracks over the toes.

3 Push Up

4 Single-Arm Dumbbell Row

5 Single Leg Single Arm Curl

6 Cam Newton TRX Lunge

Place one foot in a TRX and have the other foot pressing firmly into the ground. Drop your hips towards the ground as you bend from the knees then once your back leg it close to the ground drive hips up

7 Bent Row Kickback

Maintain a slight hinge in the hip. Begin the exercise with elbows in tight and row dumbbells up using the Lats. From this position extend the dumbbells back, this movement will come from the Tricep muscles. Pick a relatively light weight as this exercise is difficult on form.

8 Wall Sit Front Raise

Grab dumbbell and sit on wall. Grip both sides of dumbbell. Raise to no higher than the top of your head, and lower to your knees. Repeat!