Warm-up
Arm Circles (forward & backward)
120 seconds
Start with small circles, gradually making them larger as your shoulders warm up.
Cat-Cow Flow
120 seconds
Connect your breath to your movement, arching and rounding your spine gently.
Main session
Strength circuit 1
3 roundsDumbbell Bent-Over Row
10 reps
Keep your back flat and pull the dumbbells towards your hips, squeezing your shoulder blades.
0 / 10
Dumbbell Shoulder Press (seated or standing)
10 reps
Press the weights overhead with control, keeping your core engaged.
0 / 10
Dumbbell Bicep Curl
12 reps
Keep your elbows tucked close to your body as you curl the weights up.
0 / 12
Strength circuit 2
2 roundsDumbbell Tricep Extension (overhead)
12 reps
Extend the weights overhead, focusing on lengthening through your triceps.
0 / 12
Front Raise (light dumbbells)
10 reps
Lift the dumbbells to shoulder height, keeping a slight bend in your elbows.
0 / 10
Cool-down
Shoulder Cross-Body Stretch
60 seconds
Gently pull one arm across your chest, feeling the stretch in your shoulder.
Child's Pose
120 seconds
Rest and breathe deeply, allowing your back and shoulders to release.
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