Warm-up
Thoracic Rotations (seated)
120 seconds
Gently twist from your mid-back, keeping your hips stable.
Arm Swings (open & close)
120 seconds
Allow your arms to swing naturally, opening across your chest and then hugging yourself.
Main session
Strength circuit 1
3 roundsDumbbell Chest Press (on mat)
12 reps
Press the dumbbells straight up from your chest, keeping your lower back gently pressed into the mat.
0 / 12
Dumbbell Hammer Curl
12 reps
Keep your palms facing each other as you curl the weights towards your shoulders.
0 / 12
Push-up (on knees or incline)
8-10 reps
Lower your chest towards the floor with control, keeping your core strong.
0 / 10
Strength circuit 2
2 roundsDumbbell Chest Fly (on mat)
10 reps
Open your arms wide with a slight bend in your elbows, feeling the stretch across your chest.
0 / 10
Reverse Fly (light dumbbells)
12 reps
Hinge at your hips and lift the dumbbells out to the sides, squeezing your upper back.
0 / 12
Cool-down
Doorway Chest Stretch
60 seconds
Place your forearm on a door frame and gently lean forward to feel the stretch across your chest.
Wrist & Forearm Stretch
120 seconds
Gently pull your fingers back towards your body, then down towards the floor for a full forearm stretch.
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