Workout 1 – Full Body

GYM OPTION

 ExerciseSetsRepsRest
1Sumo squat with dumbbell3-41530-60sec.
2Barbell deadlift3-410-1230-60sec.
3Bent over dumbbell row3-41530-60sec.
4Dumbell chest press3-410-1230-60sec.
5Standing hammer curl to press3-41530-60sec.
6Tricep kickback3-41530-60sec.
7V ups3-42030sec.
8Knee tuck crunch3-42030sec.
  1. 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

 ExerciseSetsRepsRest
1Sumo squat with dumbbell3-41530-60sec.
2Deadlift with dumbbells3-41530-60sec.
3Kneeling band row3-41530-60sec.
4Dumbbell chest press on ground3-41530-60sec.
5Standing hammer curl to press3-41530-60sec.
6Tricep kickback3-41530-60sec.
7V ups3-42030sec.
8Knee tuck crunch3-42030sec.

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

Go to Workout 2