Goal: Build strength in arms, shoulders, and core
Time: ~25 minutes
Equipment: Dumbbells or bodyweight
Warm-Up (5 minutes)
Jumping jacks – 1 min
Arm swings – 1 min
Push-up walkouts – 1 min
Shoulder rolls – 1 min
High knees – 1 min
Main Workout – 3 rounds (40s work / 20s rest)
Shoulder press – 12 reps
Bent-over rows – 12 reps
Tricep dips – 12 reps
Side plank reach-throughs – 10 each side
Push-ups – 10 reps
Cooldown
Cat-cow – 1 min
Seated twist – 1 min each side
Child’s pose – 1 min
Trainer’s Tip: Slow down the negative (lowering) part of each rep — that’s where you build strength.
Alicia
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