Please do the following 3-4x
Shoulder press jumps x15
Starting with weights by your ears, jump up and spread your legs wide and press your arms straight up, jump up again and bring your feet together and your hands back down by your ears.
Bent Over Rows x12
With almost straight legs, bend forward from the waist, with a flat back, arms hang straight down, squeeze shoulders together as you lift your arms.
Side Plank with a hip dip x20 per side
On one elbow in a side plank position, lower your hips down to the floor, then lift them up as high as you can.
Overhead kettle bell swings x15
Holding onto a kettle bell or weight in a wide leg stance, thrust your hips forward and swing the weight straight over your head. Keep your abs engaged and shoulders away from your ears.
High knees x1 min
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