[NL-JF] Full-Body Circuit (Toner Band Required)

SIIT
Circuit x 3
UMT
G2S Forward to Lateral Lunge with Balance
reps 5 reps per side
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 5 reps per side Controlled 30 s (h:m:s)
2 5 reps per side Controlled 30 s (h:m:s)
3 5 reps per side Controlled 30 s (h:m:s)

Good drill to develop shoulder and core strength, hip mobility, and leg strength, along with whole-body coordination and single leg balance.

LLT
[NL] Split-Squat Toner with Reverse Fly
reps 10-12 reps/arm
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 10-12 reps/arm Moderate Controlled 30 s (h:m:s)
2 10-12 reps/arm Moderate Controlled 30 s (h:m:s)
3 10-12 reps/arm Moderate Controlled 30 s (h:m:s)
LMT
[NL] DB Lateral Lunges
reps 8-10/side
weight_lbs 15-20 lbs
Tempo controlled
Rest 30 s
Set Reps Weight Tempo Rest
1 8-10/side 15-20 Lbs lbs Controlled 30 s (h:m:s)
2 8-10/side 15-20 Lbs lbs Controlled 30 s (h:m:s)
3 8-10/side 15-20 Lbs lbs Controlled 30 s (h:m:s)

Go bodyweight if you do not have access to any additional weight.

LLT
[NL] Toner Band Pallof Press
reps 8-10 reps/side
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 8-10 reps/side Moderate Controlled 30 s (h:m:s)
2 8-10 reps/side Moderate Controlled 30 s (h:m:s)
3 8-10 reps/side Moderate Controlled 30 s (h:m:s)
UMT
[NL] Prone Plank Cross-Body Knee Drives
reps 8-10 per side
weight_lbs Bodyweight
Tempo controlled
Rest 60 s
A challenging relative strength exercise for the shoulders, triceps, chest, and core musculature.
Set Reps Weight Tempo Rest
1 8-10 per side Bodyweight lbs Controlled 60 s (h:m:s)
2 8-10 per side Bodyweight lbs Controlled 60 s (h:m:s)
3 8-10 per side Bodyweight lbs Controlled 60 s (h:m:s)

The slower you move the harder it will be.