Warmup
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Upper Body
Like the other workouts in this plan, this one engages your entire body — and especially your core — while still targeting your arms, chest, and back. Do three sets of 12 reps of each exercise. (That means three sets on each side for those that are performed on one side at a time.)
Cooldown
Three to five minutes of static stretching and breathing exercises.