Leaning Back Ab Stretch
    Leaning Oblique Stretch

Crunches  10x30lbs 10x35 lbs

Twisting Crunches  10x30lbs 12x35lbs
 
Lying Front Kicks 2 sets of 10

 Lying Leg Raise 2 sets of 12

 Bent Knee Lying Side Leg Raises 2 sets of 12

 Superman Extensions 5 sets

 Downward Facing Dog 5 sets

Glute Bridge Position 5 sets
 
Side Plank with Bent Knee 5 sets

 Kneeling Lat Reach Stretch  5 sets

 Bent Over One Arm  dumbbell  Rows 12x30lbs  12x40 lbs 12x45lbs
   
dumbbell  Straight Leg Deadlift  12x35 lbs 12x40 lbs 12x45 lbs

Bicep Stretch
Extensor Forearm Stretch
Flexor Forearm Stretch

Dumbbell  Curls 12x12 lbs 12x20 lbs 12x25 lbs

 Chest Stretch

Dumbbell flat bench press  12x30lbs 12x40 lbs 12x45 lb

Dumbbell flat bench fly  12x10 12x15 12x2

Calf Stretch
One Leg Hamstring Stretch
Toe Reach Stretch
Standing One Leg Thigh Stretch

Squats 12x35 lbs 12x40 lbs 12x45 lbs
   
Hamstring Kickback 3 sets of 20

Dumbbell  Lunges 12x35 lbs 12x40 lbs 12x45 lbs

 Calf Raises 12x35 lbs 12x40 lbs 12x45 lbs
 
Rear Shoulder Stretch
Chest Stretch

Overhead  Dumbbell Press 12x15 lbs 12x20 lbs 12x25lbs

Front Dumbbell  Raises 12x3 lbs 12x5 lbs 12x10 lbs

Side Lateral Dumbbell  Raises 12x3 lbs 12x5 lbs 12x10 llbs

Dumbbell Shoulder Row  12x3 lbs 12x5 lbs 12x10 lbs

Rear Dumbbell Shoulder Fly  12x3 lbs 12x5 lbs 12x10 lbs

Tricep Stretch

 Single Arm Overhead Dumbbell Extensions 12x15 lbs 12x20 lbs 12x25lbs

 Tricep Dumbbell  Kickbacks   12x15 lbs 12x20 lbs 12x25lbs

 Treadmill  barefoot walking 715 calories 15 degree incline
 


This was crazy hard. We'll be canoeing for 3 days so I did a circuit

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