Fri 4 Sept · Friday, 4 September 2026
Work Capacity · Full Body
5 exercises, about 57 minutes, with a pair of dumbbells and a floor. Free, and there is nothing to sign up to.
- 57minutes
- 5exercises
- 3/4Week · Building
- 3/3Block · Conditioning
Trains backbicepschestforearmsgluteshamstringsquadsshoulderstriceps
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 3 min
Do this first. A warm-up done carelessly is just time spent.
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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
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Glute Bridge 40s
Press through the heels, squeeze at the top, lower slowly. Wakes up what the hinge needs.
Squeeze at the topRibs stay down
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Bodyweight Squat 45s
Slow and full depth, hands out in front for balance. Let the hips open up before you add any load.
Knees track over the toesChest stays up at the bottom
The session 50 min
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1
Dumbbell Single-Leg RDL
6 × 8
Holding a dumbbell, balance on one leg and hinge at the hip, lowering the weight along your shin, then stand back up.
Take 2 seconds to lower it, then stand back up as fast as you can.
Flat backHinge, don't squatSqueeze the glute up topPush the floor down and stand tall
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2
Air Squat
5 × 10
Stand with feet shoulder-width and squat down until your hips drop below your knees, then drive back up to stand tall.
Take 2 seconds to lower yourself, then stand up as fast as you can.
Chest upKnees outHeels downPush the floor away
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3
Inverted Row
4 × 12
Lie under a sturdy table or a low bar, grip the edge, and pull your chest up to it keeping your body in a straight line, then lower under control.
Take 2 seconds to let it back out, pull it smoothly.
Straight line head to heelsPull the chest to the barSqueeze the shoulder bladesPull with your back, not your arms
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4
Dumbbell Bench Press
4 × 12
Lying on a bench, press two dumbbells from chest level up until arms are extended, then lower under control.
Take 2 seconds to lower it, press it smoothly.
Shoulder blades pinchedWrists stackedControl the descentFeel your chest draw your arms together
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5
Farmer Carry
5 × 55s
Hold a heavy weight in each hand and walk with tall posture for the prescribed distance.
Keep walking and keep hold of it. Tall through the chest, ribs down.
Tall and bracedShoulders backSteady stepsWalk tall and keep the load quiet
Cool-down 4 min
The part that actually marks the session over.
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Child's Pose 45s
Knees wide, hips back to the heels, arms long in front.
Breathe into the ribsLet the shoulders relax
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Wall Biceps Stretch 30s each side
Palm flat on a wall behind you, then turn your body away from it.
Arm stays straightTurn slowly
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Doorway Chest Stretch 30s each side
Forearm on the frame at shoulder height, step through gently.
Turn away from the armStop before the shoulder pinches
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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 3 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.
