Warm-up:

Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

Perform each exercise with 10-12 reps with 30 seconds rest between sets.

 

Exercise Descriptions:

 

Stationary Squat with Punches:

Stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor. Begin punching forward with your right hand, then left. For added resistance, you can hold dumbbells while punching forward. Continue the movement, staying in the squat position for the required number of reps.

This exercise strengthens quadriceps, hamstrings, glutes, arms, core, and obliques.

 

Dumbbell Front Raise:

Sit or stand with a dumbbell in each hand. Position your arms in front of you, with your palms facing your thighs. Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Then, slowly return the dumbbells to the starting position.

This exercise strengthens the anterior deltoid, lateral deltoid, biceps, trapezius, and pectoralis major muscles.

 

Dumbbell Upright Row:

Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. Slowly lift the weights in front of your torso, keeping them close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back to the starting position.

This exercise strengthens the deltoids and upper back trapezius muscles.

 

Dumbbell Bent Over Row Single Arm:

Hold a dumbbell in your right hand, then bend over to place your left hand on a bench to support your body weight. Keeping your elbow tight to your body, slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. 

This exercise strengthens the latissimus dorsi, trapezius, rhomboids, and rear deltoids muscles.

 

Dumbbell Hammer Curls:

Stand up straight with your torso upright. Hold a dumbbell in each hand at arm's length, with your elbows close to your torso and the palms of your hands facing your body. Curl the weights forward while contracting your biceps, then lower them back to the starting position and repeat.

This exercise strengthens the long head of the bicep, brachialis, and brachioradialis muscles.

 

Dumbbell Triceps Kickbacks:

Stand with a dumbbell in each hand, your arms down at your sides, and your palms facing each other. With your arms close to your sides and your knees slightly bent, lean forward at the waist. As you exhale, straighten your arms so the dumbbells finish slightly behind you. Pause, then bring your arms back to the starting position.

This exercise strengthens the lateral head of the triceps muscle.