Given are home training ideas to follow.
Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on rep.
Dumbbell standing shoulder press
Stand holding two dumbbells at shoulder height with an overhand grip, palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with double unders, letting the rope pass round your twice for every jump.
Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out, don’t arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.
Grab a heavy dumbbell in each hand, think half your body weight, and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height, no higher, and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly, you’ll build more muscle fighting gravity than letting it do the work for you.
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Plyometric Jumping Lunges
Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat. Land on both feet simultaneously to cushion the impact on your joints.