LET'S GET STARTED!
Try this workout at home - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards. Do the exercises for 20 repetitions x 4 laps.
Grab the dumbbells and lean forward to almost 90 degrees angle. Raise the dumbbells with bent arms and squeeze the shoulder blades together. Return back and repeat.
Stand with your feet hip-width apart and the dumbbells up in a 90 degree angle. Go down in a squat with wide legs, knees pointing out. At the same go out with the dumbbells at your sides but still in a 90 degree angle. Return to startposition.
Stand with the dumbbells straight up on straight arms. Lower the dumbbells simultaneously behind your head, and return back again. Do the exercise controlled and slowly - you should feel it in your triceps.
Stand hip-width apart with the dumbbells along your sides. Go down in a squat and at the same time work the dumbbells in a bicepcurl. Return to start position.
Place the mini band right over your knees. Start in squat position, straighten your right leg as you go up and at the same time stretch out your left leg to the side. Go back down and repeat on the other side.