Hand-weight warming up

  1. Box body warm up
  2. Pulling weights in front of you
  3. Knees bend, pulling weights back aside
  4. Pushing weight up in standing
  5. Knees bend pushing weights kickback (triceps)
  6. Alternated biceps curl
  7. Long step with weights
  8. Knee bends with weights
  9. Pulling up shoulders (trapezoid muscle)
  10. Lower back curls with weights  
  11. Pulling weights to underarms
  12. Bench press on the floor
  13. Bench flys on the floor
  14. Rising on toes
  15. Weight boxing
  16. French press in standing
  17. Sitting. Hand on the loin. Pushing weight in iron
  18. Narrow grip push-up
  19. Wide grip push-up
  20. Situps