If you thought only doing cardio you thought wrong. That's because lifting can easily cause an injury by compressing your joints when you lift.
Instructions for the workout: Perform the each of workouts (Day 1, 2, and 3 ) once a week with a resting day between each one.
Day 1.
Bench press: 6 reps. 5, 5, 5, 5 and then the last set as many as you can do.
Face pull: Sets 2 Reps 15
Pushup: Sets 2 Reps 10
Day 2.
Incline dumbbell row iso-hold: Sets 4 Reps hold 40 seconds rest 0.
Incline dumbbell row: Sets 4 Reps hold 40 seconds rest 0.
Bentover lateral raise: Sets 1 Reps 12
Day 3.
Squat: Sets 5 Reps 8, 8, 8, 8, as many as possible.
Hip mobility: Sets 2 Reps 40-60 seconds per hip
Dumbbell hip squat: Sets 4 Reps 12
And there you have it! Hope you enjoyed my post, and don't forget to upvote and follow!