Home Workout

---

Warm Up with Nicole Wilkins

1) Push Ups and Dumbbell Push Press with Squat

2) Dumbbell Row with Deadlift

3) Alternating Jump Lunge

4) Caveman Pull and Hammer Curls with Kick Back

5) Dumbbell Row for Rear Deltoid and Modified Burpee

6) Plank with Scissor Kick and Body Weight Squat

7) Scandinavian Twists for Abs

Dumbbell Pullover and French Press 

Walking Lunges and Wall Sit

Front Raise and Medial Rotation

Deadlift and Barbell Squat

4 rotations of exercise group 25 reps each

Lat Pulldown and Barbell Curls

Seated Cable Row

Close Grip Lat Pulldown

Reverse Curls

Barbell Row

Dumbbell Curls

Pull Ups and Pullovers

4 sets of 12 reps each

Medial Rotations and Side Laterals

Machine Shoulder Press 

Dumbbell Upright Row

Front Raise and Rear Deltoid Machine 

Dumbbell Push Press

4 sets of 16 reps each