WARM-UP SEAL JACKS

Stand with your feet together and arms extended in front of your chest. Jump out, spreading your legs and drawing your arms to the sides. Jump back to start and repeat.

WARM-UP JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep your elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.

WARM-UP CRAB TOE TOUCHES

Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and your core locked. Lift one leg up and reach towards your toe with your opposite arm, keeping your hips up. Pause before returning to the starting position and swapping legs.

REAR DELT DUMBBELL RAISE ON STABILITY BALL

Start off by lying face-down on a stability ball with the ball positioned between your hips and under your chest. Your arms should hang down in front, holding a dumbbell in each hand. Your body should be in alignment and at a slight upward angle, depending on the size of the ball. With a flat back, begin the movement by lifting the dumbbells out to your sides, to shoulder-height. Ensure your elbows are slightly bent and palms facing the ground. Hold for 1–2 seconds at the top of the movement before slowly lowering the weights and repeating the action.

UPRIGHT DB ROWS

Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs with an overhand grip. Keep your knees slightly bent and your head straight and abs tight. Flex your shoulders and pull the dumbbells straight up toward your chin, bringing your elbows high (they’ll point out to the sides at the top), then lower and repeat. Keep the dumbbells close to your body during the entire movement, with your torso erect and the natural curve in your spine maintained throughout the exercise.

MILITARY DB PRESS

Hold a pair of dumbbells wider than shoulder-width with a palms-forward grip, elbows pointing down and outward, and the dumbbells at shoulder level. In a smooth, strong motion, press the dumbbells straight up to just short of the elbow lockout. Squeeze and lower the dumbbells to the starting position with a controlled movement.

SEATED DB LATERAL RAISES

Sit on a bench with back support with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides. Your feet should be about shoulder-width apart. Keeping your arms straight and the torso stationary. Lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling.

DB ARNOLD PRESS

Start in an upright standing position. Ensure your chest is up, back straight, feet shoulder-width apart, core switched on, and your knees are slightly bent. Begin the movement by holding a dumbbell in each hand with your elbows bent and at shoulder height. Your palms should be facing your body and positioned in front of your shoulders. Slowly turn/twist your wrists so that your palms are now facing away from your body while simultaneously raising the dumbbells above your head until your arms are almost fully extended. Without pausing at the top of the movement, lower the dumbbells back down to the start position. As you lower the dumbbells, remember to turn your wrists back until your palms are facing your body once again.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30 MINUTES – MEDIUM INTENSITY