Arm Circles
A gentle warm-up that loosens your shoulders and gets blood flowing before upper-body work.
Jumping Jacks
The schoolyard classic, a quick way to warm up and raise your heart rate almost anywhere.
Dumbbell Lateral Raises
Builds the sides of your shoulders for a broader shape. It also makes lifting and reaching out to the side easier.
Dumbbell Seated Shoulder Presses
An overhead push with your back supported, building the shoulder strength to lift a carry-on into an overhead bin.
Dumbbell Standing Shoulder Presses
Pressing weight straight overhead while standing builds strong shoulders for lifting things onto high shelves and steadies your whole body.
Machine Shoulder Presses
Builds overhead pushing strength on a fixed path, so you can push hard without balancing free weights.
Dumbbell Deadlifts to Curls to Presses
Chains three moves into one, working you from legs to arms. The single flow builds strength and gets your heart going.
Dumbbell Hammer Curls to Shoulder Presses
Takes the weights from your sides to overhead in one smooth chain, like lifting a box onto a high shelf.
Dumbbell Lateral to Front Raises
Combines raises to the side and to the front into one sequence. It builds shoulder strength for lifting things up and overhead.
Dumbbell Push Presses
A quick knee dip and leg drive help push the weights overhead. You can move more than your arms could alone.
Dumbbell Thrusters
A squat that flows straight into an overhead press. It works your whole body at once and gets your heart rate up fast.