Warm-up
Head Nods & Neck Rolls
90 seconds
Gently release tension in your neck, moving slowly and mindfully.
Arm & Torso Reaches
120 seconds
Reach one arm overhead, gently stretching through your side, then alternate.
Wrist Circles & Finger Wiggles
90 seconds
Prepare your wrists and hands for holding light weights.
Main session
Upper Body Flow Circuit
3 roundsDumbbell Renegade Row (on knees or plank)
8 reps per side
Keep your hips stable as you pull one dumbbell toward your rib cage.
0 / 8
Dumbbell Overhead Carry (light weight)
30 seconds
Walk slowly, keeping one dumbbell pressed overhead, core engaged, then switch arms.
Dumbbell Floor Press (single arm)
10 reps per side
Press the dumbbell straight up, letting your opposite arm ground you on the floor.
0 / 10
Dumbbell Farmer's Carry (light to moderate)
45 seconds
Stand tall, shoulders back and down, walking with a dumbbell in each hand.
Cool-down
Overhead Tricep Stretch
60 seconds
Reach one hand down your back, gently assisting with the other hand.
Thread the Needle
90 seconds
Come to hands and knees, then thread one arm under the other, resting on your shoulder and temple.
Seated Forward Fold
120 seconds
Gently fold over your legs, allowing your back and neck to release completely.
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