You'll perform 3 exercise in a circuit style for the amount of reps and sets you desire.
You'll start with Part A. Just perform the 3 exercises in Part A. If you decide to do 15 repetitions for example, you'll do 15 Split Squats each leg followed by 1 Leg Hip Raises followed by Laying Sideways Leg Raises, rest if needed then repeat and follow this pattern until your desired sets are complete, then you move to Part B to repeat the same for those 3 exercises, move to Part C then D.
Part A.
(Legs, Glutes, Quads.)
1. Bulgarian Split Squats https://www.youtube.com/watch?v=2C-uNgKwPLE
2. 1 Leg Hip Raise https://www.youtube.com/watch?v=2C-uNgKwPLE
3. Laying side Leg Raise https://www.youtube.com/watch?v=Nha1iS-6BbM
Part B.
(Pecs, Tricep, Anterior Deltoid.)
1. Wide Push-ups https://www.youtube.com/watch?v=rr6eFNNDQdU
2. Chest Flies https://www.youtube.com/watch?v=LoFb_PBPl9c
3. Narrow Grip Push-ups https://www.youtube.com/watch?v=IcWPQo1i0k4
Part C.
(Back, Lats, Posterior Deltoids)
1. Rows ( what ever variation with whatever equipment) https://www.youtube.com/watch?v=B1T6ZYrPAy4
2. Reverse Flies https://www.youtube.com/watch?v=M1CzdNm8huc
3. Pull-Downs https://www.youtube.com/watch?v=u3gQT2aMVaI
Part D.
(Abdominal, Obliques, Transverse Abdonimis.)
1. Laying Hip Tilts https://www.youtube.com/watch?v=44D6Xc2Fkek
2. Laying Opposite Toe Touches https://www.youtube.com/watch?v=pWCeL590kTg&list=TLPQMDQwNDIwMjAU--DtZN3fQg&index=8
3. Stir The Pot https://www.youtube.com/watch?v=0qLiHIJgUZ0
You'll start with Part A. Just perform the 3 exercises in Part A. If you decide to do 15 repetitions for example, you'll do 15 Split Squats each leg followed by 1 Leg Hip Raises followed by Laying Sideways Leg Raises, rest if needed then repeat and follow this pattern until your desired sets are complete, then you move to Part B to repeat the same for those 3 exercises, move to Part C then D.
Part A.
(Legs, Glutes, Quads.)
1. Bulgarian Split Squats https://www.youtube.com/watch?v=2C-uNgKwPLE
2. 1 Leg Hip Raise https://www.youtube.com/watch?v=2C-uNgKwPLE
3. Laying side Leg Raise https://www.youtube.com/watch?v=Nha1iS-6BbM
Part B.
(Pecs, Tricep, Anterior Deltoid.)
1. Wide Push-ups https://www.youtube.com/watch?v=rr6eFNNDQdU
2. Chest Flies https://www.youtube.com/watch?v=LoFb_PBPl9c
3. Narrow Grip Push-ups https://www.youtube.com/watch?v=IcWPQo1i0k4
Part C.
(Back, Lats, Posterior Deltoids)
1. Rows ( what ever variation with whatever equipment) https://www.youtube.com/watch?v=B1T6ZYrPAy4
2. Reverse Flies https://www.youtube.com/watch?v=M1CzdNm8huc
3. Pull-Downs https://www.youtube.com/watch?v=u3gQT2aMVaI
Part D.
(Abdominal, Obliques, Transverse Abdonimis.)
1. Laying Hip Tilts https://www.youtube.com/watch?v=44D6Xc2Fkek
2. Laying Opposite Toe Touches https://www.youtube.com/watch?v=pWCeL590kTg&list=TLPQMDQwNDIwMjAU--DtZN3fQg&index=8
3. Stir The Pot https://www.youtube.com/watch?v=0qLiHIJgUZ0