Full body â legs, chest, and back

Standard

Warm-up

Arm Circles View exercise

Perform controlled circles in both directions to prepare the shoulders for pressing and pulling.

30 seconds

Squat without equipment View exercise

Use a comfortable range of motion and a gradually increasing pace to prepare the knees and hips.

10 - 12 Repetitions

Good Morning View exercise

Practice the hip hinge pattern without load before the dumbbell work.

10 - 12 Repetitions

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Goblet Squat with Dumbbell View exercise

Keep the torso stable and the knees aligned with the feet. A kettlebell can replace the dumbbell if available.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Dumbbell Bench Press View exercise

Control the descent and keep the shoulder blades stable. Use a stable bench; if unavailable, substitute with Dumbbell Floor Press. Read more

Control the descent and keep the shoulder blades stable. Use a stable bench; if unavailable, substitute with Dumbbell Floor Press.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

One-arm dumbbell row View exercise

Pull the elbow toward the hip without rotating the torso. Support yourself on a bench or stable chair.

Set 1: 10 - 12 Repetitions

Set 2: 10 - 12 Repetitions

Set 3: 10 - 12 Repetitions

Chain without rest

Dumbbell Romanian Deadlift View exercise

Push the hips back, keep the spine neutral, and stop the descent as soon as the position can no longer be maintained.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Lateral Raise View exercise

Raise the arms without momentum to a comfortable range of motion, using a load that allows continuous control.

Set 1: 12 - 15 Repetitions

Set 2: 12 - 15 Repetitions

Chain without rest

Hammer Curls View exercise

Keep the elbows close to the body and avoid swinging the torso.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 20 seconds

Standard

Main

Side Step Jacks View exercise

Perform 60 seconds of work followed by 60 seconds of rest between sets, for 4 sets in total. Maintain a moderate effort around RPE 5â6/10, with a controlled and steady pace: this block is not HIIT. Do not apply automatic load increases to this bodyweight exercise. Read more

Perform 60 seconds of work followed by 60 seconds of rest between sets, for 4 sets in total. Maintain a moderate effort around RPE 5â6/10, with a controlled and steady pace: this block is not HIIT. Do not apply automatic load increases to this bodyweight exercise.

Set 1: 1 minute Rest time : 1 minute

Set 2: 1 minute Rest time : 1 minute

Set 3: 1 minute Rest time : 1 minute

Set 4: 1 minute

Standard

Cool-down