1. Push-Ups: Perform 10 push-ups, take a 30-second rest, and repeat for a total of 3 sets.

2. Dumbbell Shoulder Press: Hold a pair of dumbbells at shoulder height, press them up overhead, and lower back down for 12 reps, rest for 20 seconds, and repeat for 3 sets.

3. Bent-Over Dumbbell Row: With a dumbbell in each hand, hinge forward at the hips, and row the weights toward your chest for 12 reps, rest for 20 seconds, and repeat for 3 sets.

4. Plank with Arm Raise: Get into a plank position, raise one arm at a time while maintaining stability for 30 seconds each side, rest for 20 seconds, and repeat for 3 sets.

5. Reverse Flyes: Hold a pair of dumbbells, bend forward, and raise your arms to the sides, then lower them back down for 12 reps, rest for 20 seconds, and repeat for 3 sets.

6. Bicep Curls: With a pair of dumbbells, perform 15 bicep curls, rest for 20 seconds, and repeat for 3 sets.

Upper Body Strength and Stability Training