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, you can increase your weights if you wish

Week 3: 3 sets of 20 repetitions (for each circuit), 1 minute recovery in between sets

Week 4: 4 sets of 20 repetitions (for each circuit), 1 minute 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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BACKWARD SIDE LUNGES

Hold a dumbbell in each hand, legs slightly apart and arms along the sides of your body. Step back with your right leg by bringing it towards the left, and bend down. When you bend down, try to keep your left knee above your left foot. Come back up. Do the same with your left leg. Repeat.

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OVERHEAD PRESS

You can do this on your knees or standing. Hold a dumbbell in each hand. Start with your elbows bent and hands facing outwards on either side of your body. Press your hand upwards and extend your arms. Bring them back down into the starting position. Careful your elbows or arms should never be in front of you.

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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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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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HIP EXTENSIONS

Lie down on the floor with your knees bent. Hold one dumbbell in your hands, and place them on your pelvis. Raise your hips up until your thighs, hips and chest are aligned. Make sure your shoulders remain on the floor. Bring your hips back down. Repeat.

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DEADLIFT AND INCLINE ROW

Stand up straight, legs slightly bent, with one dumbbell in each hand, your arms extended in front of your thighs and your hands facing backwards. Slide the dumbbells down along your legs with your torso following the movement (keep your chest straight). You should feel your hamstrings during this part of the exercise. When the dumbbells are about halfway down your shins, stop. Hold that position with your legs and torso. Bend your elbows and pull your arms back towards your torso, while rotating your hands so they face each other. Come back to your 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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