Strength Training (Posterior Chain)

Goblet Sumo Squats: 12-15 reps (hold dumbbell)
Bent-Over Row: 12-15 reps (use dumbbell or barbell)
Dead Lift: 12-15 reps (use dumbbell or barbell)
High Pull: 12-15 reps (use dumbbell or barbell)
Plank Row: 12-15 reps (each side, use dumbbell)
Superman Hold: 45 seconds

Strength Training (Anterior Chain)

Front Rack Squats: 12-15 reps (use dumbbells or barbell)
Flat Bench Press: 12-15 reps (use dumbbells or barbell)
Suitcase Static Lunge: 12-15 reps (each side, use dumbbell)
Inclined Bench Chest Buster: 12-15 reps (use dumbbells)
Straight Leg Sit Up: 12-15 reps (hold dumbbell)
Russian Twist: 45 seconds (hold dumbbell)

Complete 2-3 Rounds of both training sets