DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide
Three moves, three sets. Simple, efficient and effective.
Warm up: 10 minutes of light cardio and dynamic stretching.
Hammer-Squat-Press and Calf-raise. Choose a weight that allows you to complete 8-10 reps. Do three sets with 45 seconds rest. Keep the core tight, and go steady. Change weight if you struggle.
Lunge-Fly-Pull-Raise-Deadlift. Light weights only. X10 1 minute rest and a total of three sets. Core tight and chest stays off your thigh. Don't eat too much pumpkin pie. See what I did there?
Pull over-chest fly, burns off lots of pecan pie. Heavy weights will pull you head first over the ball, so choose ones you can control. Each 2 move combo is a rep. 3-4 sets of 10 reps.
Cool down: 10 minutes of light cardio and static stretching.