Warm up:
5 minutes of jogging, rowing or cycling
Mobility warm up:
6 repetitions of open and close the fence
10 repetitions of swingings legs forward and backwards
10 repetitions of swinging your legs side to side
10 repetitions of swinging arms up and down
10 repetitions of open arms diagonally
Main workout:
3-4 sets of:
8 repetitions of walking lunges on each leg
10-20 repetitions of hammer curl and press
60 seconds of farmer's walk
Stretches
Each stretch hold for 20-30 seconds
