Session Length: approximately 30 minutes

Weekly breakdown (for each session):

Week 1: 3 sets of 15 repetitions (for each circuit), 1 minute recovery in between sets

Week 2: 4 sets of 15 repetitions (for each circuit), 1 minute recovery in between sets

From week 3, increase the weights you use during your sessions

Week 3: 3 sets of 12 repetitions (for each circuit), 1min 30 recovery in between sets

Week 4: 4 sets of 12 repetitions (for each circuit), 1min 30 recovery in between sets

CIRCUIT 1


GOBLET SQUAT

Hold the dumbbell in both hands, chest and back straight. Bend your knees and lower your buttocks to the same height as your knees (or as close as possible). Go back up. Repeat.

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CHEST PRESS

Lie on your back on a bench (or the floor if you don’t have a bench). Hold one dumbbell in each hand and lock your shoulder blades so your elbows are at the same height as your shoulders. Then push the dumbbells upwards and bring your hands together. Go back down. Repeat.

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SIDE RAISES

Hold a dumbbell in each hand with your arms along the side of your body. Keep your back straight and your legs slightly bent. Lift your arms up on each side until they’re at shoulder height. Bring your arms back down. Repeat.

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BICEP CURLS

Hold a dumbbell in each hand. Your arms should be alongside your body and your palms facing outwards. Keep your back straight and legs slightly bent. Flex your elbows to bring your hands up. Bring them back down to the initial position. Repeat.

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DUMBBELL TRICEP EXTENSION

You can sit on your knees or stand for this exercise. If you’re standing, make sure your legs are slightly bent. Hold one dumbbell with your hand. Stretch your arms up above your head. Lower the dumbbell behind your head by flexing your elbows. Extend the arms back up. Repeat.

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CIRCUIT 2


LUNGES

Hold one dumbbell in each hand. Start standing with your back and chest straight. Step back with your right leg and bend your knees until they’re both at a 90 degree angle. Bring your leg back into the standing position. Do the same with your left leg. Repeat. 

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DUMBBELL ROW

Hold one dumbbell in each hand. Legs slightly apart and bent, chest and back straight. Bend your chest over a bit and your arms extended below you (palms facing each other). Pull the elbows back until they’re aligned with your torso (or behind it, depending how far you can go). Bring your arms back into the starting position. Repeat.

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FLY

Lie on your back on a bench with a dumbbell in each hand. Bring your hands up in the air, arms straight and with your palms facing each other. Open up and spread your arms to each side, until your arms and dumbbells are at shoulder level. Then bring your hands back together above yourself. Repeat.

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BENT OVER DUMBBELL RAISE

One dumbbell in each hand, keep your chest straight. Bend over so your torso is at an angle. Extend your arms below you, hands touching and palms facing each other. Bring your arms up to each side until the dumbbells are at the same level as your shoulders. Bring your arms back down. Repeat.

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HAMMER CURL

Hold one dumbbell in each hand, straight back, legs slightly bent. Start with your arms alongside your body on either side. Flex your elbow (without rotating) until they’re at a 90 degree angle. Bring your forearms back down. Repeat.

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