Gym / Weights #1

Warm up

Shoulder:
| 10 x Dumbbell front raise
2x | 10x Lateral Dumbbell butterflies
| 10x Back Dumbbell butterflies
| 10x Shoulder Press

Chest:
(10, 8, 6, 4, 2) Starting light then adding weight on each set.
(Ask someone to spot you)

In between each set do push ups (2, 4, 6, 8, 10).

Back & Arms:

3 x 10 Pull ups.
(If you can’t do that many use a band for assistance or have someone hold your feet)
(If it is too easy for you, add some weight by putting a dumbbell between your feet)

Core:
| Plank :30s then do 20 crunches
2x | Plank :30s then do 20 back extensions
| Hollow rock :30 s then do 10 V sit ups

Practice Squats and Deadlifts with just the bar

(or more weight if you have a good form):
3 x 8 Squats
3 x 8 Deadlifts

Stretch!
20 Seconds on each stretching movement.
10 minutes total stretching time.