The Ex­er­cise

Business Traveler (USA) - - WELL BEING -

Start with a light car­dio warm up on one of the afore­men­tioned equip­ment to get the blood pump­ing– a 10 minute run/walk warm up (one-minute in­ter­ludes), and then five min­utes of core warm up.

Start each of the fol­low­ing with two warm up sets of 12 reps each, and then one set with heavy weights to achieve ex­haus­tion in six to eight reps: bench press with dumbbells; front squats with dumb­bell; lat pull-down; seated shoul­der press with dumbbells; con­cen­tra­tion bi­cep curls; tri­cep ex­ten­sions over­head.

End it with step-back lunges with dumbbells.

Sce­nario

You want to make good use of some time be­tween af­ter­noon meet­ings.

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