1. Dips on floor/bench
10-15 repetitions


2. Push ups on bench/wall/floor
10-15 repetitions


3. Three way arms
10-15 repetitions


4. Chair single leg squats
10-15 repetitions


5. Lunge with twist
10-15 repetitions each leg


6. Lunge with bicep curl
20-30 repetitions each leg


7. Step up knee lifts
15-20 repetitions each leg


8. Rows
10-15 repetitions


9. Mountain climber twists
10-15 repetitions each side

