Advanced 20–25 min

Foundation Strength

Strength Full Body Dumbbells

A progressive strength session built around fundamental compound patterns. Controlled reps, sensible rest, and clear scaling options.

How this session works

3 sets per exercise. Rest 45–75 seconds between sets. Prioritise form over speed or load.

Warm-up

1 Marching in Place

45–60 seconds

Soft knees, easy arm swing. Let the body wake up.

Option. Keep it very low-impact and slow on low-energy days. Add a little height or speed when you feel ready.

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Arm Circles

30 seconds forward + 30 seconds backward

Start small, grow the circles. Feel the shoulders open.

Option. Hold light dumbbells for a serious shoulder burn.

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Continue for 15-20 seconds.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Hip Circles

30 seconds each direction

Big, smooth circles like a slow hula. Both ways.

Option. Smaller circles if your lower back is sensitive; bigger and slower for more mobility work.

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

Main

4 Romanian Dumbbell Deadlift

3 sets, 8–12 reps

Soft knees, hinge at the hips, keep the weights close to the legs, then stand tall by driving the hips forward.

Option. Lighter dumbbells or bodyweight good-mornings until the hinge pattern feels solid.

1
Stand tall holding dumbbells in front of your thighs, soft knees.
2
Hinge at your hips, pushing your butt back.
3
Lower the dumbbells along your thighs while keeping your back flat and chest up.
4
Feel the stretch in your hamstrings.
5
Squeeze your glutes to stand back tall.
6
Keep the movement slow and controlled.

Another way

5 Bulgarian Split Squat

3 sets, 6–10 per leg

Rear foot elevated, lower the front knee under control, then drive up through the front foot.

Option. Use a low step or switch to reverse lunges if balance or mobility is limited.

1
Stand in front of a sturdy chair or couch.
2
Place the top of one foot on the chair behind you.
3
Lower your back knee toward the floor by bending your front knee.
4
Lower until your front thigh is parallel to the ground.
5
Drive through your front heel to return to start.
6
Keep your torso upright and core braced.

Another way

6 Arnold Press

3 sets, 8–12 reps

Start with palms facing you at shoulder height, rotate and press overhead, then reverse the path with control.

Option. Seated version or lighter load. A standard dumbbell shoulder press is an acceptable substitute.

1
Hold dumbbells at the shoulders, palms facing you. Elbows slightly in front of the ribs, not flared to a T. Soft knees. Brace.
2
Press the bells overhead while the palms turn to face forward. Smooth path — no snap.
3
Finish with long arms and packed shoulders, not shrugged into the ears. Ribs stay down. Do not lean back.
4
Lower with the reverse turn until the palms face you again at the shoulders.
5
Breathe out on the way up, in on the way down. Keep the neck long.
6
Stop or switch to Dumbbell Shoulder Press if the shoulders pinch, the wrists fold, or the lower back arches.

Another way

7 Dumbbell Floor Press

3 sets, 8–12 reps

Lie on the floor, lower the dumbbells until the upper arms touch the floor, then press up with control.

Option. Lighter weights or push-up variations (incline / knee) if dumbbells are unavailable.

1
Lie on your back with knees bent and feet flat.
2
Hold dumbbells above your chest with palms facing forward.
3
Lower the weights slowly until your elbows gently touch the floor.
4
Press the dumbbells straight up until arms are extended.
5
Keep your core braced and lower back pressed down.
6
Repeat with controlled movement.

Another way

8 Farmer's Carry

3 sets, 20–40 seconds

Walk with tall posture, shoulders packed, carrying a load you can control.

Option. March in place with good posture if space is limited, or use lighter implements.

1
Hold a dumbbell in each hand at your sides.
2
Stand tall with shoulders back and core braced.
3
Take short, powerful steps while keeping your posture perfect.
4
Walk for the desired distance or time.
5
Keep your gaze forward and breathing steady.
6
Set the weights down with control when finished.

Another way

Cool-down

9 Standing Forward Fold

30–45 seconds

Soft knees, hang and breathe. Let gravity help.

Option. Bend the knees generously if hamstrings are tight. Hold elbows or let arms dangle. Micro-bend the knees to protect the back.

1
Stand with feet hip-width, soft knees.
2
Hinge at the hips and fold forward, keeping the spine long at first or allowing a gentle round.
3
Let the head hang heavy and arms dangle or hold opposite elbows.
4
Shift weight slightly forward or back to find the sweet spot in the hamstrings and back.
5
Breathe deeply, then slowly roll up vertebra by vertebra to stand.

Another way

10 Standing Quad Stretch

25–35 seconds per side

Gentle heel toward glute, tall posture.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

11 Standing Hamstring Stretch

25–35 seconds per side

Hinge with a long spine.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

Rest fully between sets so each rep stays clean. Reduce load or range the moment technique slips.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.