props: weights
highlights: shoulders, biceps, cardio elements, ten minutes
level up: use heavier weights
level down: free arms
props: mat
highlights: neutral spine work, butterfly crunch, spinal articulations, ten minutes
level up: add ankle weights and wrist weights
props: free weights
highlights: slow to fast, biceps, shoulders, swoop bicep curl, ten minutes
level up: add wrist weights
level down: use free arms without weights
props: mat
highlights: long tabletop series, fire hydrant lifts, alternating sides, ten minutes
level up: add ankle weights
