1. Stretching

Before doing any lifting make sure to stretch your body first.

• Pick any stretching method you have.
• Make sure you know how to do the stretching method you picked.
• Do it for no more than 1 minute.

2. High knees

After doing stretching this is the first thing that i always did because:

• Elevates heart rate to boost cardiovascular endurance.
• Strengthens hip flexors and quadriceps through dynamic knee drives.
• Enhances neuromuscular coordination and agility in a plyometric movement.

You can do High knees for 20 times or more depending on your condition, but for quick exercise maybe 20 times, this is also applied to all cardiovascular exercise below.

3. Jump squat and Squat

You cant leave this part, because these two is important in lower body because:

• Jump squats develop explosive lower-body power and boost cardiovascular fitness through rapid “triple extension” movements.
• Traditional squats build foundational strength, muscle hypertrophy, core stability, and joint mobility via controlled, compound loading.
• Together, they balance power and strength training: use jump squats for plyometric activation and follow with loaded squats for maximal strength and stability.

4. Incline push-ups

This one is for beginner and safe but maybe this will help you too because:

• Incline push-ups shift load onto the lower chest and shoulders while reducing wrist and shoulder stress, making them ideal for strength building, injury prevention, and progressive overload.
• Scalable from wall to bench to floor for gradual strength gains and rehabilitation.
• Engage core stabilizers isometrically to maintain plank alignment and enhance trunk strength.

5. Bicep curl

For a quick and easy lift do this because:

• Isolates elbow flexors (biceps brachii, brachialis, brachioradialis) to drive upper-arm muscle mass and strength.
• Enhances functional pulling performance in daily tasks and athletics by improving elbow-flexion power.
• Promotes elbow-joint stability and supports progressive-overload adaptation for continuous strength gains and injury prevention.

I started with small dumbell 2kg both dumbell for 5x13, and 3.25kg dumbels for 14 times.