Resistance exercise (dumbbell) programme
| Steps | Description |
|---|---|
| 1 | Push-up and pull-down |
| 2 | Pull-up and push-forward |
| 3 | Squat with dumbbell |
| 4 | Abdomen twist |
| 5 | Chest expand |
| 6 | Butterfly |
| 7 | Pull up and push down |
| 8 | Arm movements |
| 9 | Abdomen stretch |
| 10 | Arm swing |
| 11 | Body swing |
| 12 | Shoulder stretch |