Overhead/ Bent Over Row Hold
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: use ONE weight held between both hands, then put them down and pick up two weights for second part—> adjust to 10-sec.

Double Alternating Push Press/Bent Rows
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: perform 10 Single-arm Presses or Single-arm Bent Over Rows, per side.
🤰 option to perform Seated Row (still alternate arms).

Side Plank Hold
Options: perform on toes or knees —> perform on elbows or hands —> adjust to 10-sec.
🤰 perform on knees/elbows or Elevated Side Plank Hold.

Side Plank Crunches
Options: adjust to 6-8 reps.
💪/🤰perform Side Plank Hip Lifts (floor).

Equipment
Two weights, one in each hand (dumbbells, kettlebells, bottles of water) for the first 2 movements.

✅ Weight for Overhead Hold and Presses.
✅ Weight for Bent Over Row Hold and Rows.

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