Warm up: Walk, easy-moderate pace, long duration. 50-70 minutes
Resistance and Mobility:
Exercise 1:
Dumbbell Row:
3 sets of 10-12repetitions, start with a light weight and increase weight each set
Rest about 60-90 seconds between each set. Complete all three sets before moving to the next exercise.
Exercise 2:
Dumbbell Lateral Raise:
3 sets of 10-12repetitions, start with a light weight and increase weight each set
Rest about 60-90 seconds between each set. Complete all three sets before moving to the next exercise.
Exercise 3:
Incline Dumbbell Press:
3 sets of 10-12repetitions, start with a light weight and increase weight each set
Rest about 60-90 seconds between each set. Complete all three sets before moving to the next exercise.
Exercise 4:
Dumbbell Hammer Curl:
3 sets of 10-12repetitions, start with a light weight and increase weight each set
Rest about 60-90 seconds between each set. Complete all three sets before moving to the next exercise.