Goal: Build upper body strength and posture
Time: ~25 minutes
Equipment: Dumbbells
Warm-Up (5 minutes)
Arm circles – 1 min
Shoulder rolls – 1 min
Torso twists – 1 min
March in place – 1 min
Push-up walkouts – 1 min
Main Workout – 3 rounds
Shoulder press – 12 reps
Bent-over rows – 12 reps
Chest press – 12 reps
Tricep dips – 10 reps
Side plank – 20 sec each side
Cooldown
Shoulder stretch – 1 min each side
Chest opener – 1 min
Neck stretch – 1 min
Deep breathing – 1 min
Trainer’s Tip: Slow down the lowering phase to build strength.
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