- Dumbbells
- Adjustable bench
- Treadmill or bike
- Body weight
A balanced full-body session that covers all the bases without needing a massive gym setup.
Each workout includes 4 supersets for a total of 8 exercises.Perform each superset for 3 rounds before moving to the next.
A1. Goblet Squat – 10–12
A2. Dumbbell Bench Press – 10
B1. Single Arm Dumbbell Row – 10/side
B2. Dead Bug with Dumbbell Pullover – 8–10/side
Strict core movement
C1. Reverse Lunge – 8/leg
C2. Push-Up to Down Dog – 8–10
Mobility emphasis
D1. Dumbbell RDL to High Pull – 10
D2. Treadmill Push Pace, Bike Sprint, or Fast Step-Ups – 30–40 seconds
Heart-rate movement
