Workout #1 (with 2 x 10 kg) - ca. 23 mins if 40 sec on 20 sec off
- Back and forth lunges with dumbbells at chest/shoulder level: 10 reps on each leg
- Thrusters i.e. Squat & Lift to the sky w/ dumbbells at shoulder level: 15 reps
- Russian twists w/ dumbbell: 40 reps
- Hammer curl to shoulder press: 12 reps
- Bent over rows & Deadlift: 15 reps
- Bench flies: 15 reps
- Cross tricep extension: 10 reps on each arm
- Push up thrusters, similar to Burpees: 15 reps
Workout #2 (with 2 x 7.5 kg) - ca. 20 mins
- Dumbbell death march or Renegade Rows w/o push-up (5x each arm)
- Thrusters i.e. Squat & Lift to the sky w/ dumbbells at shoulder level (40 seconds)
- Rest for 20 seconds
- Dumbbell death march or Renegade Rows w/o push-up (5x each arm)
- Lunge with dumbbells on their sides (40 seconds)
- Rest for 20 seconds
- Dumbbell death march or Renegade Rows w/o push-up (5x each arm)
- Close grip push-up (40 seconds)
- Rest for 20 seconds
- Dumbbell death march or Renegade Rows w/o push-up (5x each arm)
- High pulls from floor to shoulders' sides (40 seconds)
- Rest for 20 seconds
3 rounds in total
Workout #3 (with 2 x 12 kg) - 20 mins
Workout #4 (with 2 x 7 kg) - 30 mins
Workout #5 (with 2 x 10 kg) - 10 mins
Workout #6 (with 2 x 7.5 kg) - 10 mins
Workout #7 (with 2 x 10 kg) - 20 mins
Abs - do everyday
- Athlean-X 7 min Ab Workout
- Pamela Reif 10-min non-stop Ab Workout
- Alexis Ren 10-min non-stop Ab Workout
- MadFit 5-min Ab Workout
- Pamela Reif 10-min non-stop with 5 kg Weight
- MadFit 10-min with 5 kg Weight
HIITs (< 25 mins, > 300 calories, Level 4-5)
- Use Fitness Blender
No Equipment - Strength Training
- Darebee Advanced Full-Body Workouts
- Weighted Backpack Workout
- Chair:
- Use the chair as weight for the exercises below!
- Elevated Mountain Climbers
- Decline Push-Ups
- Shoulder push-ups with feet on the chair and knees bent
- Chair Tricep Dips
- Single leg sit-to-stand
- Chair squats
- Fast step-ups
- Hops
- Bulgarian split squats
- Elevated hip raises
- Elevated lateral squats
- Dips with two chairs
- L core work
- Front raises
- Lateral raises
- Side plank knee drive
- Pamela Reif 15 min Chair Workout
1. Low to High Woodchop
2. Russian Twist (also over the top with straight arms)
3. Plank and Rotate
4. Dumbbell Crossover Punch
5. Reverse Lunge with Twist
6. V-Sit with Single-Arm Chest Fly
7. Swing (also with single- or alternate hands)
8. Leg Lift to Toe Crunches with Dumbbells
9. Long Arm Weighted Crunch (also with legs straight up)
10. Crunch
11. Twisted Crunches with Knees-to-Chest
12. V-Up Shoulder Press with Knees Bent
13. Front Squat
14. Side Lunge
15. Bent-Over Dumbbell Raise
16. Iso Rotations
17. Row and Raise (Up-Front-Side)
18. Renegade Row with Pushups
19. Lunge with Front Hold (or Overhead Walking Lunge)
20. Dead Bug - like Bicycle Kick
21. Windmill (can be combined with Swing)
22. Dumbbell good morning to front squat
23. Neutral grip dumbbell row to clean
24. Stiff Legged Deadlift and Single-Leg Deadlift
25. Bent-over Row
26. Dumbbell low to high pull
27. Suitcase deadlift to sumo deadlift
28. Superman with Dumbbells
29. Rotational Punch
30. Bench Pullover
31. Overhead Squat (or Goblet Squat or kick-stand Goblet Squat)
32. Side-to-Side Punches
33. Split-squad shoulder raise
34. Dumbbell Scaption
35. V-Up Figure 8s
36. V-Sit Around the Worlds
37. Dumbbell Runs
38. V-Sit Jabs
39. V-Sit Lateral Raises
40. Single Leg Lateral Flys
41. Squat Press and Twist
42. Yoga Chair Sit with Halo (also kneeled)
43. Rotational Row
44. Step-Ups
45. Standing Around with One Heavy Dumbbell
46. One Arm Otis-Up with Flat V-Legs
47. Dumbbell Twisting Toe Taps
48. Weighted Levitation Crunch
49. Dumbbell Hollow Rock
50. Dumbbell Overhead Walk
