REPS: 12-15   SETS: 2-3
Options: you could do all exercises from top to bottom, then repeat them 2 or 3 times more. OR do all of ROUND ONE 2 or 3 times, then ROUND TWO 2 or 3 times

ROUND ONE:
SUICIDE PUSHUPS
BENT OVER ROW R
BENT OVER ROW L
OVERHEAD SHOULDER PRESS
LEG ABDUCTION R
LEG ABDUCTION L

ROUND TWO:
REVERSE LUNGE R
REVERSE LUNGE L
TWO ARM BENT OVER ROW
LATERAL DB RAISES
SCISSOR LEGS

Please refer to videos if you need visual assistance for a particular exercise