Workout Plan

45 seconds. Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs. Bend your elbows and bring the weights up, until the dumbbells are at shoulder level. Pause and then lower the dumbbells back to the starting position. Repeat for 45 seconds.45 seconds. Place your hands behind you onto a chair, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up and repeat.45 seconds. Stand up with your feet shoulder-width apart and hold a dumbbell in each hand. Squeeze the left biceps and bring the dumbbell across your body and toward your right shoulder. Lower the arm to the starting position, repeat with the opposite arm, and keep alternating sides for 45 seconds45 seconds. Hold a pair of dumbbells with an overhand grip, your knuckles facing away from you. Keep your wrists straight while you curl the dumbbells to the outside of your shoulders. Pause for a second and slowly returning to the starting position. Keep alternating sides for 45 seconds45 seconds. Lie on a flat bench with a dumbbell in each hand and arms extended so they are perpendicular to the floor. Grab the dumbbells with a neutral grip. Keeping your elbows pinned, lower the dumbbells so they are beside your ears at the bottom. Return to the start position and contract your triceps for 45 seconds.45 seconds. Hold a pair of dumbbells by your side while standing up straight and upper back engaged. Curl the dumbbells up towards your shoulders while rotating your forearms so your palms are facing your shoulders. Pause for a second and turn your palms away from you until they are facing forward. Slowly lower down while keeping your wrists in neutral. Return to the starting position and keep alternating sides for 45 seconds.