All workouts
Warm-up
- Jumping Jacks · 40s
- Arm Circles · 35s
- Cross-Body Arm Swings · 30s
- Scapular Pull-Aparts · 30s
- Wrist Circles & Flexor Stretch · 30s
Exercises
- 1Incline Dumbbell Press4 sets · 10, 8, 8, 6
- 2Arnold Press3 sets · 12, 10, 8
- 3Dumbbell Flye3 sets · 12, 12, 10
- 4Overhead Dumbbell Tricep Extension3 sets · 12, 10, 8
- 5Supine Dumbbell Serratus Punch3 sets · 20, 15, 15
- 6Horse Stance1 round · 45s hold
- 7Seated Straddle Good Morning2 rounds · 8–10 reps
- 8Straddle Leg Lift2 rounds · 8–10 per side
- 9Straddle Leg Lift2 rounds · 8–10 per side
- 10Straddle Hover2 rounds · 3–5 hovers × 3 rounds
- 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
- 12Butterfly (Baddha Konasana)1 round · 60s hold
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