The following are some exercises that you can do at home, in a hotel room or at your gym. Please note that before you start you should seek the advice of a professional trainer. This is just a short guide. You should also read the tvcameramen.com interview with a personal trainer.
Stretching
Before you start exercising you should do some straight forward stretching for 5 - 7 minutes in order to warm up your muscles.
#1. Stand with your knees slightly bent and make circular movements with your shoulders. First rotate them forwards 10 times, then backwards 10 times. Repeat 4 times. NB: This stretching exercise is the same as #3 but without the weights.
#2. Place your right hand over your right shoulder and with your left hand grab your elbow and push upwards so that the right hand moves over the back of your neck. Hold it there for a few seconds. Repeat the same exercise with the other arm.
Using weights:
After you feel that you have warmed up enough you can start using some weights. Remember that you should have the same weight on each arm . First you must start by using 0.5 kilos on each arm and as you progress you can move to 1.5 kg, 3 kg, then to 5 kg, then to 7 kg and so on.
#3. Take the weights in each of your hands. Keep your legs straight and rotate the shoulders slowly backwards 15 times. Repeat the same exercise by rotating your shoulders forwards 15 times. Rest for 45 seconds and repeat this routine 4 times.
#4. With legs still straight and using the same weights, lift your right arm at a 90 degree angle forward. As the right arm comes down lift your left one. Repeat 15 times (each arm). Rest for 45 seconds and repeat this exercise for a total of 4 times .
#5. Repeat the same exercise as the one above but bring your left arm at a 90 degree angle sideways. As the left arm comes down lift your right one at a 90 degree angle. Repeat 15 times (each arm). Rest for 45 seconds and repeat this exercise for a total of 4 times.
#6. Hold the weights in both arms and hold them up next to your head. Lift both arms together over your head until your hands touch each other. Lower your arms to the starting point and repeat the exercise 15 times. Take a 45 second break before resuming for another three times.
#7. Bring one leg forward and bend it at the knee. Keep the other leg stretched. Lower your back forwards bringing your arms backwards. Keeping the upper arms in the same position, lift and lower the weights using the lower part of the arms. Do this movement 15 times, rest for 45 seconds and repeat another 3 times.
#8. Push-ups: an exercise for both the chest and the shoulders. Keep your legs and arms stretched. Lower your body to the ground and then using your arms lift yourself up. Important: Breath in when you lower yourself and exhale when you push up. You should start with 10 push ups and increase the number as you progress.
#9. Do the same as above but this time elevate your legs on a chair. This exercise is more difficult compared to normal push-ups. Again remember to breath in when you lower yourself and exhale when you push up. You should start with 5 push ups and increase the number as you progress.
#10. In this push-up exercise place your hands on the chair. Keep your legs and back straight and lower your body down. Then push your body back up again using your arms. You should feel your shoulders working. You should start with 10 push ups and increase the number as you progress.
Repeat the stretching exercises #1 and #2 before you stop.
