You could try this:
- Extend your right arm upward, with weight or durable object of at least 5 lb, above your head
- Hold for at least 15 s
- Bring your right arm down, then place the weight or object in your left arm (if another arm isn't functional or available, keep the weight in the same arm)
- Elevate your arm above your head for at least 30 s
- Bring your left arm down, and perform 10 full curls
- Place the weights down
- Lie flat, back down, on a mat or towel
- Form a V-shape with your body, with your knees folded chest height, but legs hanging down (your feet are not touching the floor)
- Hold for 45 secs
- Now lie flat on the mat, your back still to the ground, with each arm fully extended backwards, going past your head
- Now sit up slightly, reforming the V-shape, this time with your palms face down on the mat and your legs and feet pointing up
- Perform the V-crunch, in 11., 5 times
Forms of Resistance Training
| Muscular endurance | Circuit Training | Explosive Strength | Resistance Band | Powerlifting |
| Kettlebell | Pushups | Bodyweight Exercise (Pull ups) | Lunge | Squat |
| Weight Training | Isometric Training | Agile Strength | Glute Bridge | Lying Triceps Extension |
| Inner Tubes | Starting Strength | Plank | Elevated Crunches | Wall Shin Raises |
Castaneda, R. & Wright, V. (2022). 10 forms of resistance training that strengthen your muscles. https://health.usnews.com/wellness/fitness/articles/best-resistance-training
Memorial Sloan Kettering. (2022). Exercise during and after cancer treatment: Level 1. https://https://www.mskcc.org/cancer-care/patient-education/exercise-during-after-cancer-treatment-level-1
Sworkit Health. (n.d.). How to do v sit-up. https://sworkit.com/exercise/v-sit-up
Weil, R. (2024). Resistance training. https://www.emedicinehealth.com/strength_training/article_em.htm