GYM OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Sumo squat with dumbbell | 3-4 | 15 | 30-60sec. |
| 2 | Barbell deadlift | 3-4 | 10-12 | 30-60sec. |
| 3 | Bent over dumbbell row | 3-4 | 15 | 30-60sec. |
| 4 | Dumbell chest press | 3-4 | 10-12 | 30-60sec. |
| 5 | Standing hammer curl to press | 3-4 | 15 | 30-60sec. |
| 6 | Tricep kickback | 3-4 | 15 | 30-60sec. |
| 7 | V ups | 3-4 | 20 | 30sec. |
| 8 | Knee tuck crunch | 3-4 | 20 | 30sec. |
- Sumo squat with dumbbell – 3-4 x 15 reps
Beginners option without dumbbell or take light weight
2. Barbell deadlift – 3-4 x 10-12 reps
Beginners option with 2 light weight dumbbells (see home workout exercise 2)
3. Kneeling band row – 3-4 x 15 reps each side
4. Dumbell chest press – 3-4 x 10-12 reps
5. Standing hammer curl to press – 3-4 x 15 reps
6. Tricep kickback – 3-4 x 15 reps
7. V ups – 3-4 x 20 reps
Beginners option half sit up (see upper body workout exercise 7)
8. Knee tuck crunch – 3-4 x 20 reps
Beginners option with putting feet on the ground both when legs are straight and when bent
HOME OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Sumo squat with dumbbell | 3-4 | 15 | 30-60sec. |
| 2 | Deadlift with dumbbells | 3-4 | 15 | 30-60sec. |
| 3 | Kneeling band row | 3-4 | 15 | 30-60sec. |
| 4 | Dumbbell chest press on ground | 3-4 | 15 | 30-60sec. |
| 5 | Standing hammer curl to press | 3-4 | 15 | 30-60sec. |
| 6 | Tricep kickback | 3-4 | 15 | 30-60sec. |
| 7 | V ups | 3-4 | 20 | 30sec. |
| 8 | Knee tuck crunch | 3-4 | 20 | 30sec. |
1. Sumo squat with dumbbell – 3-4 x 15 reps
Beginners option without dumbbell
2. Deadlift with dumbbells – 3-4 x 15 reps
3. Kneeling band row – 3-4 x 15 reps each side
4. Dumbell chest press on ground – 3-4 x 15 reps
5. Standing hammer curl to press – 3-4 x 15 reps
6. Tricep kickback – 3-4 x 15 reps
7. V ups – 3-4 x 20 reps
Beginners option half sit up (see upper body workout exercise 7)
8. Knee tuck crunch – 3-4 x 20 reps
Beginners option with putting feet on the ground both when legs are straight and when bent
