Do these exercises one after the other without any rest between them:

- 20 repetitions per exercise
- 1 min rest after each round
- 4 rounds

## Lateral
elevation

20 repetitions
+
Proceed to excercise 2

To delicately tone your shoulders.

Take two bottles of water or dumbbells of the same weight, one in each hand.

- Stand up straight with your feet slightly apart and your legs slightly bent.
- Raise both arms horizontally, always keeping the palms of your hands facing downwards.
- Lower them slowly, controlling your movement as you do so.

## Biceps curl with exercise band

20 repetitions
+
Proceed to exercise 3

For this exercise for your biceps, use an exercise band with a very light resistance. Place the band on the floor and stand on it so that you have the same length on each side.

- Stand with your legs slightly bent and take one end of the band in each hand.
- Keep your arms along the side of your body, bend your arms and bring your hands up to shoulder height.
- Then release slowly and return to the original position.

## Arm extension behind the head

20 repetitions
+
1 min rest

To work your triceps (muscle at the back of the arm).

Take an object that you can hold with both hands, such as a dumbbell or a bottle of water.

- Stand up straight with your feet slightly apart and your legs slightly bent.Stretch your arms up over your head.
- With your elbows facing forwards, bend your arms at a 90° angle and lower the object behind your head.
- Then raise the object, making sure that your elbows are always facing forwards. Make sure that you keep your back straight throughout the exercise.