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:

 

Squat:

Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting in an invisible chair. Straighten your legs to lift back up. Repeat the movement. (Hold dumbbells at your sides for more difficulty)

Strengthens: quadriceps, hamstrings, glutes, and core muscles.

 

Floor Touch Jump Squats:

Standing with feet wider than shoulder width, squat down, tap one hand to the floor. Explosively jump back up, landing with feet at shoulder width. Repeat with the opposite hand.

Strengthens: Glutes and hamstrings.

 

Dumbbell Shoulder Press:

Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at shoulder height, palms facing forward. Your elbows should be at a 90-degree angle. Press the dumbbells overhead by extending your elbows until your arms are fully extended. The dumbbells should come together above your head but not touch.  Lower the dumbbells back to the start position.

Strengthens: trapezius, deltoids, and triceps muscles.

 

One Arm Row:

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.

 

 

Skaters:

Start with your legs slightly wider than shoulder distance apart and arms at the sides. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.  Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

Strengthens: quadriceps, hamstrings, glutes, and calf muscles.

 

Elbow to Knee Oblique Twist:

Stand up with your feet shoulder-width apart. With your knees slightly bent. Place your hands behind your head.  Lift your left knee to the side, keeping your left leg bent at a 90-degree angle. Simultaneously bring your right elbow down to meet with your left knee using a rotation movement.  Lower your left leg. Raise your right knee and repeat the movement with your left elbow meeting your right knee. Continue the movement with the required number of reps.

Strengthens: deltoids, obliques.