5 Minutes of Cardio Warm-Up
What to do: Jump rope, walk, cycle, stair climb or use a cardio machine set on a low level. Just get moving!
5 Minutes of Upper-Body Strength Training: Bent-Over Dumbbell Rows
How to do it: Sit on the edge of a bench holding a dumbbell in each hand. Bend forward at the waist – keeping your back flat – until your back is almost parallel to the floor (your chest should come down as close to your thighs as possible). Let your arms hang straight down, with palms facing each other. Slowly draw your elbows up as high as you can, keeping your arms close to your sides. Pause, then slowly lower them back down until your arms are straight once again. Repeat.
Tip: The amount of weight should be based on what you can finish by the end of the set. Don’t go beyond your limits but challenge yourself!
5 Minutes of Lower-Body Strength Training: Reverse Lunges
How to do it: Stand with your legs shoulder width apart. Begin by stepping backward, planting your foot, and then bend your front leg until it reaches about a 90-degree angle. The knee of your rear leg should also flex until it almost touches the floor.
At this point you will be in the same position as you are when doing a regular lunge. Then, complete the rep by pushing up with your front foot and leg until you’re again in the starting position. Repeat with the other leg.
Tip: Make sure you keep your head forward and upper body upright throughout the exercise.