*I RECOMMEND PRINTING THIS WORKOUT AND DECIDING AHEAD OF TIME THE WEIGHTS YOU ARE GOING TO USE FOR THE EXERCISES. SELECT WEIGHTS BY CHOOSING POUNDAGES YOU CAN PERFORM 15 REPETITIONS WITH IN EACH OF THE GIVEN EXERCISES.THIS WAY, IF YOU NEED MORE THAN ONE SET OF DUMBELLS FOR A SUPERSET, YOU WILL ALREADY HAVE THEM. YOU MAY FIND THAT IN THE GIVEN SUPERSETS, THE SAME WEIGHTS CAN BE USED.

*DO NOT REST BETWEEN THE EXERCISES. TRY AND COMPLETE THE ENTIRE SUPERSET THEN REST 60-90 SECONDS BEFORE STARTING THE NEXT ONE. COMPLETE 3 SETS OF EACH SUPERSET BEFORE STARTING THE NEXT GROUP.

1 ST GROUP
PUSH UPS / STABILITY BALL PIKE CRUNCHES / STABILITY BALL REVERSE HYPEREXTENSIONS:
3 (SETS) X 10-15 (PUSH UPS) X 10-15 (S.B. PIKE CRUNCHES) X 10-15 (S.B. REVERSE HYPERS)

2 ND GROUP
STANDING OVERHEAD D.B. PRESS / D.B. UPRIGHT ROWS / D.B. SPLIT SQUATS:
3 X 10-15 (OVERHEAD D.B. PRESS) X 10-15 (UPRIGHT ROWS) X 10-15 ( D.B. SPLIT SQUATS)

3 RD GROUP
BENT D.B. ROWS / STABILITY BALL D.B. FLYES / S.B. TWIST:
3 X 15 (D.B. ROWS) X 15 (S.B. FLYES) X 15 (BODYWEIGHT TWISTS EACH SIDE)

4 TH GROUP
LATERAL PLYOMETRIC SQUATS / DOROTHY'S:
3 SETS @30 SECONDS (PLYO SQUATS) AND 30 SECONDS (DOROTHY'S)

5 TH GROUP
DIPS (SEATED OR STANDING) / D.B. KICKBACKS / D.B. CURLS:
3 X 10-15 (DIPS) X 10-15 (D.B. KICKBACKS) X 10-15 (D.B. CURLS)