Rest your left knee and arm on a bench, bend your right elbow and lift a dumbbell straight up. Lower. Do 15 reps per arm.
Tie a resistance band just above your ankles. Maintaining tension in the band, step forwards for 20m, then backwards for 20m.
Stand with your arms at your sides, a dumbbell in each hand. Raise your arms slowly to the sides until your wrists are level with your shoulders. Slowly bring back down. Do 12-15 repetitions.
Stand, or sit on a bench or chair. Hold a pair of dumbbells just above each shoulder, palms forward. Raise the weights above your head, then lower them to the start position. Do 15 reps.
Clamshell with Band
Tie a resistance band just above your knees. Lie on your side, knees bent and together. Keeping your feet together, raise the top knee towards the ceiling without rotating your hips. (You may need to adjust the band's tension.) Do 15 reps per side. End the routine with five minutes of stretching.