At Home & Bands

Upper Body

Get up get down

Push up

Walk out

Frog burpee

Chin up

Pull up

Bands

Anti-rotation (core)

Triceps kickback

Abs & lats

Row

Overhead triceps extension

Pull aparts (back)

Shoulder press

Biceps curl

Shoulder raise

Lower Body

One arm one leg deadlifts

Sumo squat

Air squat

Step back lunge

Side lunge

Single leg squat

Squat jump

Forward lunge

Curtsy lunge