3 rounds of 10 reps!

Push up

Starting position:

  • Push-up position, place hands under the shoulders.

Implementation:

  • Lower yourself in one piece to just above the ground.
  • Liftoff the floor again.

Dumbbell Row

Starting position:

  • Bend the upper body approximately 60 degrees forward.
  • Neutral back position, bring your chest up.

Implementation:

  • Pull the elbows upwards and the shoulder blades together.

Dumbbell Shoulder Press

Starting position:

  • Hold the dumbbells sideways next to the shoulder, palms pointing forwards.

Implementation:

  • Push the dumbbell above the head, tense the stomach and keep the shoulders as low as possible.
  • Do not extend the arms fully.

Dumbbell Squats

Starting position:

  • Glutes and abdominals are tensed.
  • Draw shoulder blades together, face front.

Implementation:

  • Shift glutes back, bend knees to the side.
  • Keep tension and extend hips again.

Shoulder Bridge

Starting position:

  • Lie with back on the mat, hands next to the hips, legs are bent.

Implementation:

  • Keep hips lifted throughout.
  • Tense abs and glutes.