Four weeks of 30 minute sessions built around paired muscle groups, so each training day covers two areas properly instead of spreading thin across the whole body. Chest and shoulders, biceps and back, abs and legs, and so on through the rotation.
One pair of light dumbbells covers it, anywhere from 5 to 40lbs, plus a mat if you want one. Warmup and cooldown are inside the 30 minutes. Pick a load you can control for a full set and add 2 to 5lbs once a week starts feeling easy.
Warming up & Cooling down before every workout is essential to preventing injuries and properly executing each exercises. Make sure you try to complete at least 5 Minutes of Warmup & Coold-down.
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Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
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Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Warming up & Cooling down before every workout is essential to preventing injuries and properly executing each exercises. Make sure you try to complete at least 5 Minutes of Warmup & Coold-down.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
Complete 1 OR 2 rounds each day depending on your level of motivation. If you feel like 30-second breaks are too long, reduce your rest periods to 20 or 10 seconds.
On Day 7, take a rest or an active recovery day.
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