Be sure to be fully warmed up with 5-10 minutes of gentle exercise.
Perform each exercise 12 times and repeat the circuit 2- 4 times. Reverse plank is a hold for 30 seconds. No rest between exercises, rest 1 minute at the end of each circuit. 
Cool down by marching in place and stretch for 5-10 minutes.
Here’s a fun playlist to go along!
Decline push up: this can be done with a stability ball or your couch/table/bench. Start with knees on the ground and feet on the ball, arms directly under your shoulders and head up, inline with your shoulders. Roll the ball back with your feet, engaging your core to find your balance. Once stable, slowly come down and back up. Keep your core tight to stabilize your back.
Dips: this can be done with the ball or with a chair/table/bench. On a ball start by sitting on the ball hands at your side. Find your balance and slowly come off the ball. Feet closer to the ball makes this easier. The farther your feet, the harder the exercise. Dip down, elbows out behind you and come back up. Relax your neck and keep shoulders back.
Chicken wings: feet shoulder distance apart or seated on a stability ball, core engaged. Start with weights at shoulder height and wing your elbows out until weights are parallel to the ground. Go slow and discontinue if you feel any pain in your shoulder joint. Keep chest high and core engaged.
Bicep curls: feet shoulder distance apart, core tight, curl one arm, then the other, then curl together, that is one rep. Remember to keep shoulders back and do not rock the body.
Chest press with hip raise: start by lying on the ground, arms above your shoulders holding a resistance band tight (can also perform this move with dumbbells) begin to lift your hips off the ground, tighten your booty and simultaneously pull your arms apart to the sides of the room to stretch the band. Slowly release and come back down to the floor.
Reverse plank: start with hips on the ground, place hands behind you, under the shoulders and extend legs out in front of you. Lift up, keeping toes pointed toward the ceiling, tuck booty in and keep head and chest high, hold for 30 seconds or pulse hips for 30 seconds.
Plank twist: start in plank position, head up, neck relaxed and hips tucked into the body. Bring the opposite knee to the opposite elbow, return to plank and switch sides.
Weighted roll up: start by lying flat on the ground, back fully touching in all areas. Engage your core and bring a weight behind your head to about a 45 degree angle, be careful not to over extend. Slowly roll up lifting the weight to the sky until fully seated, slowly come back down, repeat.
Tomorrow, it’s lower body!
