Upper Body & Cardio Beginners Workout

jump rope: 60 seconds. jump on the balls of your feet and turn the rope only

bicep curls: 30 seconds. keep your upper arms stationary

tricep extensions: 30 seconds. raise your arms above your head and then lower the dumbbells by moving only your forearms

lateral raise: 30 seconds. hold the weights and raise your arms out to the sides until your elbows are at shoulder height

worm: 45 seconds. bend over

squat press: 20 seconds

hammer curls: 30 seconds. hold the dumbbells

lying tricep extensions: 30 seconds. lie on your back and extend your arms in front of your shoulders. keeping the upper arms stationary

arm swings: 45 seconds. cross your arms at the front and then quickly bring them back as far as you can

repeat this circuit times and rest

front raise: 30 seconds

thrusters: 30 seconds. hold the dumbbells in front of your shoulders