May 6, 2023
Start with 2-3 minutes of light cardio, such as jogging in place to get your heart rate and your muscles warmed up.
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In the standing position, bend forward. Keep your legs straight and start walking with your hands out until your shoulders are over your wrist and your body is straight. Come back the same way ensuring your legs are straight.
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Stand with your hands on your sides. Jump with your legs wide open, while your hands go over your head. Jump back making your legs together and hands by your sides.
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Start in a plank position with your head and toe in a straight line, shoulder over wrists and feet wide apart. Keeping your core engaged till hips, tap your right wrist on your left shoulder.
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Start in your plank position, feet wide apart and your hands in shoulder-width apart. Now, lift your hips like a downward-facing dog pose, pointing your tailbone and pressing your feet into the floor.
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Start in a high plank, and place your hands near your chest, wider than your shoulders. Keep your gaze down towards the floor, use your arms to lower yourself near the floor level and push up back engaging your core and arms.
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Use a chair, couch or bench to do your tricep dips. Place your hands at the ends of the chair, and move your pelvis and butt forward to leave space to dip down. Now move down slowly and press up engaging your triceps.
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You can use weights to perform bicep curls. While you sit or stand, hold weights on each hand and slowly raise your elbows, bringing the weights near your shoulder. Lower your elbows down to the starting position.
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In plank position, hold your dumbbells on both hands on the ground. Now, pull your right elbow towards the ceiling until your right wrist meets your ribs and return to the floor.
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Lie on your back with your knees bent, and feet about hip-width apart. Your hands should be on the sides holding a dumbbell and elbows forming a 90-degree angle. Lift your hips up, hold your glute position and lift your weights above the ceiling.
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In the plank position, your shoulders should be over your wrist and feet hip-width apart. Rest on the balls of your feet, rotate your right arm upwards, opening your chest. Now, bring your right hand to the floor and repeat the same for your left hand.
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Sit or stand with your arms on your sides. Hold a dumbbell on each hand and palms facing downward, and keep your elbows slightly bent. Now, lift your arms upward until your body forms a T shape.
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Sit or stand with your back straight. Hold a dumbbell with your hands around the centre. Now slowly raise the dumbbell over your head and bend your elbows to ensure the weight sinks at the back of your head.
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Just like how you start with a warm-up, cool-down exercises are also equally important. Finish with 2-3 minutes of stretching to cool down your muscles and prevent soreness.
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