Upper body and core strength and conditioning

Stretch.  Warm-up with jumping jacks, arm circles (like you did in school), and swinging your arms across in front of you and then back (making a "t" when back).

• perform 10 push-ups (If regular push-ups are too difficult, start on knees)
• perform 10 military presses (overhead presses - 5 each arm)  *To make this exercise more difficult and strengthen your core, stand on only one leg - if the weight is in your right hand, stand on the right leg.
• perform 10 kettlebell rows (each side)
• perform the plank for 30 seconds (push-up position, draw naval in, and hold body straight - to make more difficult, rest on forearms instead of hands)
• perform 20 (10 each side) "marching" in place (draw naval in and march in place bringing knees as high as you can control each time) *To increase difficulty, bring right knee to left elbow and left knee to right elbow while marching.
• REPEAT as many times as you can in 30 minutes.
• REST as needed.

REPEAT stretches.
**Still don't have a kettlebell?  Make your own weights by filling milk jugs with water to your desired weight OR buy a kettlebell through me. Buy Now