Strength Workout
Make a pair of dumbbells work harder for you. Complementary supersets bring pushing, pulling, and lower-body strength into a focused fifty minutes.
Goblet Squat
4 x 10
Dumbbell Bench Press
4 x 10
Single-Arm Row
4 x 10 / side
Walking Lunge
3 x 12 / side
Dumbbell Pullover
3 x 12
Alternate the squat with the bench press, then the row with the lunge, to keep the session moving.
Pick a weight you can control for all reps — this is a volume day, not a max-out day.
Rest 60–75 seconds between supersets and keep transitions under 30 seconds.
Brace hard on the pullover; let the ribs move up over the head only as far as the shoulders allow.
Log your top set so next week you have a number to beat.
Five movements, one clear intention: make your strength work count. Begin with lighter practice sets, then give the main lifts your full attention.
IntermediateView WorkoutGet familiar with the kettlebell through hinges, swings, presses, and carries. A compact session with plenty of room to practise control.
BeginnerView WorkoutThese workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.
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