All workouts
Warm-up
- Jumping Jacks · 40s
- Shoulder Rolls · 30s
- Arm Circles · 35s
- Scapular Pull-Aparts · 30s
- Scapular Wall Slides · 30s
Exercises
- 1Chest-Supported Incline Dumbbell Row4 sets · 15, 15, 15, 15
- 2Dumbbell Pullover4 sets · 20, 20, 20, 20
- 3Rear Delt Flye4 sets · 20, 20, 20, 20
- 4Dumbbell Curl4 sets · 20, 20, 20, 20
- 5Hammer Curl4 sets · 20, 20, 20, 20
- 6Butterfly (Baddha Konasana)1 round · 60s hold
- 7Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
- 8Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
- 9Half Pancake (Janu Sirsasana)1 round · 50s hold
- 10Half Pancake (Janu Sirsasana)1 round · 50s hold
- 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
- 12Pancake (Full Upavistha Konasana)1 round · 75s hold
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