Nine exercises to alternate with another full-body session, allowing recovery between them. Prioritises pressing and unilateral legs, with 18 work sets and clear load targets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Sit or stand with your arms in front at a comfortable height. Gently open them sideways without moving your trunk. Slowly bring your arms back together in front.
What you train: Trains shoulder movement and arm coordination without added load.
Watch video1 × 6 gentle repetitions
Stand with your feet comfortably apart. Bend your hips and knees with weight shared between both feet. Push through the floor and straighten your legs to stand.
What you train: Strengthens legs and glutes and trains hip-knee coordination when lowering.
Watch video3 × 5–8 · RIR 2
What it trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie down with your knees bent and the dumbbells over your chest. Lower until your upper arms gently rest on the floor, pause briefly and press without losing your position. Use a weight you can get into and out of position independently and with control.
Technique cueUse a weight you can get into and out of position with control and without help.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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3 × 6–8 per side · RIR 2
What it trainsBuilds strength in each leg with a weight on both sides and your feet kept in place.
Hold dumbbells on both sides and take a fixed split stance with enough width. Lower vertically and push mainly through your front leg. Complete one side, then the other, with the same number of repetitions.
Technique cueDo the same number of repetitions on each leg and keep your pelvis facing forwards.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 6–10 per side · RIR 2
What it trainsStrengthens the back and arms with additional support for your trunk.
Support yourself with one hand and hold your torso at a comfortable angle. Pull the dumbbell towards your hip without rotating your body; lower with control until your arm is straight. Choose a challenging weight that does not require momentum.
Technique cueChoose a challenging weight that you can move without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Author, title, description and automatic Spanish subtitles checked. Original audio, support and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary posture and range guide. Retain the support and prescription in this card; the main demonstration shows the reference variation. YouTube offers automatic Spanish subtitles.
2 × 6–8 per side · RIR 2
What it trainsWorks the glutes and hamstrings of one leg with added weight and support for stability.
Rest one hand on a stable support and hold the dumbbell in the other. Move your hips back over one leg while the other leg moves back; keep your pelvis facing the floor. Use the support to train strength rather than turn this into a balance test.
Technique cueUse the support to focus on strength rather than turning the exercise into a balance test.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 8–10 per side · RIR 2
What it trainsStrengthens the shoulder and triceps and trains trunk stability in half kneeling.
Kneel on one knee on a mat and place the opposite foot forwards, with a wide base. Press a dumbbell from your shoulder to overhead and return with control. Keep your pelvis and ribs still, without leaning to complete the repetition.
Technique cueKeep enough side-to-side space between your points of support to stay stable.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 10–15 per side · RIR 1
What it trainsWorks one calf with added weight and hand support to control your balance.
Hold a fixed support with one hand and a dumbbell in the other, then raise the heel of the working leg. Pause at the top and lower slowly until your heel is supported. Use a range you can control, without bouncing.
Technique cueKeep your hand on the support throughout each repetition.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 30–45 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 25–40 s each side
What it trainsTrains side abdominal endurance and pelvic control with a narrow support base.
Rest on your forearm and the sides of your feet. Lift your pelvis to form a comfortable straight line, and breathe without rotating.
Technique cuePlace your elbow below your shoulder; stop if alignment is lost.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record weight, reps and effort reserve. Keep the load until you reach the top of the range in every set with the intended RIR for two sessions. Then add the smallest available increment and return to the lower end. Reduce load if you miss the minimum or lose technique. Do not add this on top of another hard session for the same muscles.
Open workout in the app →Sets and effort can change from week to week in a program. Open the session from the program to follow its stage’s guidance.
General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Nine exercises prioritise Romanian deadlifts, rows and hip work. Posterior strength and stability with progressive loading. Coordinate with other leg sessions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutEight stability tasks with loaded carries, unilateral pushes and pulls. Challenge comes from resisting loaded bending and rotation and controlling longer levers. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout
