This is your starting point for weight training. My main aim with these sessions is to keep it simple and do it well.
We don’t jump around between loads of different exercises. Instead, we stick to a core set of movements with a few slight variations because consistency and good form are what really matter.
Ideally you will have 2 pairs of dumbbells — a lighter pair (around 4–6kg) and a heavier pair (around 6–10kg). BUT if you only have 1 pair, that’s absolutely fine. Just choose a medium weight (5 or 6kg) that feels manageable for most exercises.
We use timings rather than reps because it makes the sessions easier to follow and allows everyone to work at their own pace. Some days you’ll move slower than others and that’s completely normal.
By the end of each round, you should feel like you’ve worked hard without completely losing form. Remember — quality over speed always.
Start with the warm up video or do your own and then click on the session when you’re ready to go straight into your dumbbell workout.
Finish with the cool down video to stretch and help recovery.
Session 1: 20 minutes (plus warm up and cool down)
Session 2: 2