2020.09.16

Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

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Idea:

Each minute on the minute, for 20 minutes, of:

• 5 Dumbbell Shoulder Press
• Row

Use a combined weight that is about a quarter (1/4) of body weight for the dumbbells. For example, a 200 lb person would use a combined weight of 50 lbs (or, about 25 lbs in each hand).

COOL DOWN

10 minutes stretching.