Full body â muscular balance and conditioning

Standard

Warm-up

Arm Circles View exercise

Prepare the shoulders before pressing and arm-raise movements.

30 seconds

Squat without equipment View exercise

Use a gradually increasing pace and a comfortable range of motion.

10 - 12 Repetitions

Good Morning View exercise

Prepare the posterior chain before the dumbbell deadlift.

10 - 12 Repetitions

Superset

Main

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

Dumbbell Sumo Squat View exercise

Use a comfortable stance width and keep the knees aligned with the feet. A kettlebell can replace the dumbbell.

Set 1: 10 - 12 Repetitions

Set 2: 10 - 12 Repetitions

Set 3: 10 - 12 Repetitions

Chain without rest

Push-up View exercise

Keep the body braced. If you cannot cleanly reach the lower end of the rep range, perform the incline variation on a bench or stable surface. Once you can complete the top of the rep range across all sets, progress to a more difficult variation or suitable external resistance rather than applying an automatic, non-measurable load increase. Read more

Keep the body braced. If you cannot cleanly reach the lower end of the rep range, perform the incline variation on a bench or stable surface. Once you can complete the top of the rep range across all sets, progress to a more difficult variation or suitable external resistance rather than applying an automatic, non-measurable load increase.

Set 1: 8 - 15 Repetitions Rest time : 1 minute

Set 2: 8 - 15 Repetitions Rest time : 1 minute

Set 3: 8 - 15 Repetitions Rest time : 30 seconds

Superset

Main

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

Dumbbell Deadlift View exercise

Keep the dumbbells close to the body and maintain a neutral spine. Reduce the load if technique deteriorates.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

One-arm dumbbell row View exercise

Pull the elbow backward without rotating the torso. Support yourself on a stable surface.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 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

Control both the lifting and lowering phases without using momentum.

Set 1: 12 - 15 Repetitions

Set 2: 12 - 15 Repetitions

Chain without rest

Dumbbell Bicep Curl View exercise

Keep the elbows close to the body and avoid momentum. These sets complement the arm work without adding unnecessary fatigue to the posterior chain. Read more

Keep the elbows close to the body and avoid momentum. These sets complement the arm work without adding unnecessary fatigue to the posterior chain.

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