MC3 is a lower intensity, beginner self-paced workout routine to challenge your balance while improving upper body strength. These may be done sequentially or individually across a chosen timeframe: periodically through the day, for 5-minutes, or a 15-minute circuit. Dumbbells or an alternative hand-held weight required.

A useful initial goal is 10-repetitions each movement, and to alter dominant moving lever with the same number of repetitions.

Download this PDF for more details of this routine, as well as a graph of the goal-movements, video-links, and tracking sheet.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

COOL DOWN | Elongated :30 single stretching across an average of 5-minutes.