1.) WARM-UP
WALKING
WALKING
Walk for 10 minutes
2.) SHOULDERS - EXERCISE BAND PULL DOWN
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.
Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
3.) SHOULDERS - BALL FRONT DB RAISES I
Starting Position: - Sit on an exercise ball with your feet flat on the floor and grip a dumbbell in each hand. Allow your arms to hang down in front of you palms facing the ball.
Movement: - Exhale while raising the weight to shoulder level, keeping your arms straight, pause briefly at the top. Inhale as you slowly lower the weight to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
4.) SHOULDERS - EXERCISE BAND ALT UPRIGHT ROWS
Starting Position: Stand with your feet shoulder width apart on the middle of an exercise band. Grip a handle in each hand with your palms turned down. Hold the handles close to each other and close to your body.
Movement: Exhale as you alternately raise the handles up to shoulder level, pointing your elbows up. Inhale as you alternately return the handles back down to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
5.) SHOULDERS - BALL LATERAL DB RAISES I
Starting Position: - Sit on an exercise ball with your feet flat on the floor and grip a dumbbell in each hand. Allow your arms to hang down at your sides, palms facing the ball.
Movement: - Exhale while lifting the weights away from your body and upward. Keep your arms fairly straight and raise the weights to shoulder level. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
6.) SHOULDERS - STANDING SHOULDER STRETCH I
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend your right arm out and cross it over your upper chest. Grip your right elbow with your left hand and push towards your chest. Hold this position for thirty seconds. Repeat as required with other side.
7.) SHOULDERS - SHOULDER CIRCLES I
Starting Position: Stand with your feet larger than shoulder width apart and a slight bend in your knees.
Movement: Extend your arms out to either side of you and in a clockwise motion make large circles in the air. Continue this motion for thirty seconds. Repeat as required with other side.
8.) CARDIOVASCULAR - CARDIO - JOGGING
Jog for 40 minutes
2.) SHOULDERS - EXERCISE BAND PULL DOWN
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.
Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
3.) SHOULDERS - BALL FRONT DB RAISES I
Starting Position: - Sit on an exercise ball with your feet flat on the floor and grip a dumbbell in each hand. Allow your arms to hang down in front of you palms facing the ball.
Movement: - Exhale while raising the weight to shoulder level, keeping your arms straight, pause briefly at the top. Inhale as you slowly lower the weight to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
4.) SHOULDERS - EXERCISE BAND ALT UPRIGHT ROWS
Starting Position: Stand with your feet shoulder width apart on the middle of an exercise band. Grip a handle in each hand with your palms turned down. Hold the handles close to each other and close to your body.
Movement: Exhale as you alternately raise the handles up to shoulder level, pointing your elbows up. Inhale as you alternately return the handles back down to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
5.) SHOULDERS - BALL LATERAL DB RAISES I
Starting Position: - Sit on an exercise ball with your feet flat on the floor and grip a dumbbell in each hand. Allow your arms to hang down at your sides, palms facing the ball.
Movement: - Exhale while lifting the weights away from your body and upward. Keep your arms fairly straight and raise the weights to shoulder level. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
6.) SHOULDERS - STANDING SHOULDER STRETCH I
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend your right arm out and cross it over your upper chest. Grip your right elbow with your left hand and push towards your chest. Hold this position for thirty seconds. Repeat as required with other side.
7.) SHOULDERS - SHOULDER CIRCLES I
Starting Position: Stand with your feet larger than shoulder width apart and a slight bend in your knees.
Movement: Extend your arms out to either side of you and in a clockwise motion make large circles in the air. Continue this motion for thirty seconds. Repeat as required with other side.
8.) CARDIOVASCULAR - CARDIO - JOGGING
Jog for 40 minutes