Sets and reps:
Place a resistance band around a pole at chest height. With arms outstretched in front of you, stand tall and brace your abs. Pull the band with one hand until it reaches a point beside your chest. As you pull, make sure your elbows stay at shoulder level. Don’t hunch your shoulder or lean back against the band to assist the movement. Slowly release back to the starting point and start your next rep on the other arm. Once again, rotating your torso as you pull will work your whole body.
3 sets of
24 to 30.
If you can’t run due to knee pain, cardio options are limited. Boxing is a great alternative. First, concentrate on mastering the technique: you’ll gain the most benefit if you can punch safely with a degree of power. Maintain a strong wrist as you make contact and hit at almost fullelbow extension. Make sure you stay dynamic through your hips as you punch. This allows you to make your punch a more effective whole-body movement.
Hold a barbell, or an equivalent weight, in both hands, palms facing forward. Stand tall, feet hip-width apart. Brace your abs and bend forward at the hips, lowering the weight down your thighs to about halfway down your shins. Keep your back straight by keeping your gaze forward, your spine long and sticking your buttocks out. Pause at the lowest point and then start to rise. Just before you reach upright, start a biceps curl by bending your elbows and finish with the weight just below your chin. Straighten your arms again and start the next dead lift.
3 sets of 8 to 15.