Push-ups:Start with your hands slightly wider than shoulder-width apart, lower your body down, keeping your back straight, and then push back up. Aim for 3 sets of 10-15 reps.
Sit on the edge of a chair or bench with your hands placed shoulder-width apart, fingers facing forward. Slide off the edge, supporting your body weight with your hands, and lower your body down by bending your elbows. Push back up to the starting position. Do 3 sets of 10-15 reps.
Hold dumbbells or resistance bands in your hands, palms facing forward. Curl the weights up towards your shoulders, keeping your elbows close to your sides, and then slowly lower them back down. Perform 3 sets of 10-15 reps.
Hold dumbbells in your hands, hinge forward at the waist, and bend your knees slightly. Extend your arms straight back, squeezing your triceps, and then return to the starting position. Do 3 sets of 10-15 reps.
Hold dumbbells with your palms facing your body. Curl the weights up towards your shoulders while keeping your palms facing inwards throughout the movement. Lower the dumbbells back down and repeat for 3 sets of 10-15 reps.
Get into a push-up position, but place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down, keeping your elbows close to your sides, and then push back up. Aim for 3 sets of 10-15 reps.
Stand with your feet shoulder-width apart, extend your arms out to the sides, and make small circles forward for 30 seconds. Then, make small circles backward for another 30 seconds. Rest and repeat for a total of 3 sets.
Overhead tricep extensions:
Hold a dumbbell or a weighted object with both hands. Raise it above your head, keeping your elbows close to your ears. Bend your elbows and lower the weight behind your head, and then straighten your arms to return to the starting position. Do 3 sets of 10-15 reps.
Resistance band curls:
Stand on a resistance band with your feet hip-width apart. Hold the handles or ends of the band with your palms facing forward. Curl your hands up toward your shoulders, keeping your elbows close to your sides. Perform 3 sets of 10-15 reps.
Push-up with shoulder tap:
Get into a push-up position, perform a push-up, and then lift your right hand off the ground to tap your left shoulder. Place your right hand back down and repeat on the other side. Continue alternating for 10-15 reps per side. Aim for 3 sets.