Free weights workout:
Hammer curls
Bent over dumbbell row
Standing Shoulder press
Overhead tricep extension
Lateral raises
Reverse fly
Front raises
Tricep kickback (each arm)
Arm circles
Do each exercise 10-15 times with a weight that is manageable but still challenging. Some exercises are harder than others so it’s okay to use more than one set of weights. Complete each set and go to next exercise without resting (unless you really need to rest). Rest for 30-60 seconds. Repeat. Rest again. Repeat again. Feel free to do as few or as many rounds as you would like, resting as needed.
If you want to get your heart rate up, some more involved free weights exercises that I like to do are: pulse squats, plank row, jumping reverse lunge, jump squats, jumping jacks, lunge with shoulder press or bicep curl, and squats with bicep curl or chest press. You might want to use less weight for these exercises, it’s important to be able to control the weight to decrease the risk of injury.
Hammer curls
Bent over dumbbell row
Standing Shoulder press
Overhead tricep extension
Lateral raises
Reverse fly
Front raises
Tricep kickback (each arm)
Arm circles
Do each exercise 10-15 times with a weight that is manageable but still challenging. Some exercises are harder than others so it’s okay to use more than one set of weights. Complete each set and go to next exercise without resting (unless you really need to rest). Rest for 30-60 seconds. Repeat. Rest again. Repeat again. Feel free to do as few or as many rounds as you would like, resting as needed.
If you want to get your heart rate up, some more involved free weights exercises that I like to do are: pulse squats, plank row, jumping reverse lunge, jump squats, jumping jacks, lunge with shoulder press or bicep curl, and squats with bicep curl or chest press. You might want to use less weight for these exercises, it’s important to be able to control the weight to decrease the risk of injury.