The 3-Step Warm-up

Step 1: Arm Circles 

1. Hold your arms straight out to each side, shoulder-height, with your palms facing up. 
2. Circle forward 10 times, then backward 10 times. 
3. Flip your palms so they face the floor and repeat the sequence.

Step 2: Walking Lunges 

1. Start with your feet together and step forward with your right leg. 
2. Lower into a lunge, keeping your right knee over your ankle and your left leg bent behind. 
3. Then, in one motion, straighten up and lunge forward with your left leg. 
4. Continue forward for 10 steps, alternating left and right legs. 
5. Then turn around and lunge 10 more times back to where you started, alternating legs. 

Note: Keep your arms down by your sides during the entire set.

Step 3: Jumping Jacks

1. Do 30 jumping jacks. 
2. Keep your arms straight and be sure to raise them all the way above your head.

The Moves

Move 1: Lateral Raise with Stationary Lunge 

1. Begin in a lunge position with your right foot forward, left foot behind you, and left leg slightly bent. 
2. Hold a dumbbell in each hand, with your arms at your sides and palms facing inward. 
3. Bend your legs so the back knee almost touches the floor. 
4. While down in the lunge position, lift your arms straight out to the sides to form a “T. “ 
5. Pause, then lower your arms and return to the beginning stance. 
6. Complete 10 to 12 repetitions.
7. Switch legs and repeat on the other side. 

Targets: Sides of shoulders, plus thighs and glutes.

Move 2: Hammer Curl with Press 

1. Holding the dumbbells at your sides with your palms facing inward, stand on your left leg and raise your right knee up so your thigh is parallel to the floor. 
2. Bend your elbows and bring the weights up towards your shoulders into a hammer curl. 
3. Next, press the weights straight upwards and straighten your arms so your elbows are next to your ears. 
4. Pause, then lower the weights back to your shoulders, then down to your sides. 
5. Repeat 10 to 12 times. 
6. Switch legs and complete the series again. 

Targets: Fronts of shoulders and biceps, plus abs.

Move 3: Straight-Arm Kick-Back 

1. With a weight in each hand, position your feet hip-distance apart and your knees slightly bent. 
2. Hinge forward from your hips, keep your back flat, and allow your arms to hang straight down with palms facing each other. 
3. Lift your arms up then back until they are slightly above hip level, and hold them straight behind you. 
4. Lower your arms down to the starting position; repeat this move 10 to 15 times. 
5. Repeat the entire series two more times, resting for 60 to 90 seconds between each round. 

Targets: Backs of shoulders

The 2-Step Cool Down

Note: Perform these moves without the weights 

Step 1: Arm Circles 

These are the same moves as in the warm-up, but done more slowly. 

Step 2: Shoulder Stretch 

1. Reach your right arm across your chest to the left, with elbow slightly bent. 
2. Gently push your right elbow towards your chest with your left hand. 
3. Hold for 30 seconds. 
4. Switch arms and repeat.