Example workouts

 Dynamic Stretching Warm Up 

Ball Slams x 10-12 Reps

Inertia wave x 12 Seconds

Standing  Shoulder Presses x 10-12 Reps

x3 Rounds

Bicep Curls x 10-12 Reps

Ab Rotations x 10  Reps per side

Rows x 10-12 Reps

x3 Rounds

Echo Bike x 7 Calories

Pull Aparts x 10-12 Reps

Squats x 10-12 Reps

x3 Rounds

Deadlifts x 10-12 Reps

Shoulder Raises x 10-12 Reps

Glute Bridges x 10-12 Reps

x3 Rounds

Dynamic Stretching Warm Up

Echo Bike  - 3 mins/or 1 Mile

 Barbell Bench Press- 3 Sets  x 8-10 Reps

Kettlebell Squat - 3 Sets  x 10-12 Reps

Dumbbell Bicep Curls - 3 Sets  x 10-12 Reps

Inertia Wave - 3 Sets  x 10-12 Seconds

Wall Angels -  3 Sets  x 10-12 Reps

Rowing Machine - 500 Meters

Chest Fly's - 3 Sets  x 10-12 Reps

 Overhead Tricep Extensions 3 Sets  x 10-12 Reps

Ab Knee Raises - 3 Sets  x 10-12 Reps

Inertia Wave Crossfire - 3 Sets  x 10-12 Seconds