Sun 23 Aug · Sunday, 23 August 2026
Recovery · Mobility & Trunk
5 exercises, about 45 minutes, with a pair of dumbbells and a floor. Free, and there is nothing to sign up to.
- 45minutes
- 5exercises
- 1/4Week · Building
- 3/3Block · Conditioning
Trains calvescoregluteshamstringsobliquesquadsshoulderstraps
Want this session written around your goal, your kit and the time you actually have? That is the app, and the workout is free there too.
Warm-up 2 min
Do this first. A warm-up done carelessly is just time spent.
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Dead Bug 40s
On your back, arms up and knees bent. Lower one arm and the opposite leg, then return.
Exhale as you extendLow back stays on the floor
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Bird Dog 40s
From hands and knees, extend one arm and the opposite leg until level, pause, return.
Hips stay levelMove slow and steady
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Hip Hinge, Unloaded 40s
Push the hips straight back with a flat back, hands sliding down the thighs. Feel the hamstrings load.
Back stays flat, not roundedShins near vertical
The session 39 min
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1
Bird Dog
5 × 6
On all fours, extend the opposite arm and leg until level with your torso, then switch.
Take 2 seconds to lower it, then lift it as fast as you can.
Flat backMove with controlDon't rotate the hipsHold a straight line from shoulders to heels
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2
Dead Bug
4 × 8
Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.
Take 2 seconds to lower it, then lift it as fast as you can.
Low back flatMove with controlExhale as you extendHold a straight line from shoulders to heels
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3
Glute Bridge
3 × 10
Lying on your back with knees bent, drive through your heels to lift your hips until your body is straight, then lower.
Take 2 seconds to lower it, stand back up smoothly.
Squeeze the glutesRibs downFull hip extensionFeel your glutes finish the lift
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4
Prone Y-T-W
3 × 10
Lie face down and lift your arms off the floor tracing a Y, then a T, then a W, squeezing the upper back on each shape.
Take 2 seconds to lower them, raise them smoothly.
Thumbs upLift from the upper backKeep the neck longFeel your traps carry it
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5
Side Plank
4 × 45s
Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.
Hold steady for the whole set.
Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels
Cool-down 4 min
The part that actually marks the session over.
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Wall Calf Stretch 30s each side
Hands on a wall, back leg straight, heel down, lean in.
Back heel stays downBack knee straight
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Cobra Stretch 30s
Face down, press the chest up and leave the hips on the floor.
Hips stay downStop before the low back pinches
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Figure-Four Stretch 30s each side
On your back, ankle across the opposite knee, pull that thigh toward you.
Head stays on the floorBreathe out as you pull
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Slow Breathing 60s
Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.
Out longer than inBreathe into the belly
This is one workout for everyone
It is written for somebody with dumbbells and a floor, at an intermediate level, and it is the same session for every person reading this page. That is the honest limit of a public page: it does not know your goal, your kit, your injuries, or how long you actually have today.
The app does. It writes the session around all of that, every day, and the workout is free there too.
Why this repeats
This is week 1 of 4 in a conditioning block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.
