Workouts
simple workouts for everyday
Looking to start your fitness journey but not sure where to begin? Our simple workout routines are designed for all fitness levels, whether you're new to exercise or looking to get back on track. These easy-to-follow workouts focus on building strength, improving endurance, and boosting overall health—without the need for complicated equipment or hours in the gym. From bodyweight exercises to basic cardio, you’ll find everything you need to move more, feel better, and start seeing real results. It's time to take that first step toward a healthier, stronger you!
Check out our latest blog A Balanced Approach to fitness!
Push / Pull workout
Here’s a Push-Pull Home Workout Routine using only dumbbells and bodyweight exercises—ideal for a home workout setup with minimal equipment. You can alternate these workouts 3-4 days a week.
Day 1: Push Workout (Chest, Shoulders, Triceps, Quads)
Dumbbell Floor Press (Chest)
- 4 sets of 10-12 reps
Lie on the floor with dumbbells, pressing them upward as in a bench press.
Dumbbell Shoulder Press (Shoulders)
- 4 sets of 8-10 reps
Press the dumbbells overhead while standing or seated.
Dumbbell Chest Fly (Chest)
- 3 sets of 10-12 reps
Lie on the floor or a bench, opening your arms wide and bringing the weights together at the top.
Triceps Dips (Triceps)
- 3 sets of 10-15 reps
Use a chair or sofa for support.
Dumbbell Lateral Raises (Shoulders)
- 3 sets of 10-15 reps
Raise the dumbbells to the side to shoulder height.
Goblet Squats (Quads)
- 4 sets of 12-15 reps
Hold a dumbbell close to your chest while performing a squat.
Bulgarian Split Squats (Quads)
- 3 sets of 10-12 reps per leg
Place one leg on a chair behind you and lower into a squat position.
Day 2: Pull Workout (Back, Biceps, Hamstrings)
Dumbbell Deadlifts (Back/Hamstrings)
- 4 sets of 8-10 reps
Focus on hip movement, keeping the back straight and chest up.
Bent-Over Dumbbell Rows (Back)
- 4 sets of 10-12 reps
Hinge at the waist and pull the weights toward your torso.
Dumbbell Reverse Fly (Back/Rear Shoulders)
- 3 sets of 10-12 reps
While bent over, raise the dumbbells out to the side, engaging your upper back and shoulders.
Dumbbell Bicep Curls (Biceps)
- 3 sets of 12-15 reps
Curl the dumbbells up, focusing on squeezing the biceps.
Superman Holds (Lower Back)
- 3 sets of 15-20 seconds
Lie on your stomach, lifting your arms and legs off the ground and holding the position.
Dumbbell Romanian Deadlifts (Hamstrings)
- 4 sets of 8-10 reps
With a slight bend in your knees, lower the dumbbells toward your feet, feeling the stretch in your hamstrings.
Single-Leg Dumbbell Deadlifts (Hamstrings)
- 3 sets of 10-12 reps per leg
Balance on one leg, lowering the weight in front of you as you hinge at the hips.
This simple, effective routine will help you build strength and endurance using just dumbbells and your body weight!
AB Workout
We love abs!
Warm-Up (5 minutes)
- Jumping Jacks: 1 minute
- High Knees: 1 minute
- Arm Circles: 1 minute
- Side Bends: 1 minute
- Light Jog or March in Place: 1 minute
Workout (3 rounds)
- Crunches: 15 reps
- Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Lift your shoulders towards your knees, then lower back down.
- Bicycle Crunches: 15 reps per side
- Lie on your back with legs lifted and bent at 90 degrees. Place hands behind your head and bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion.
- Leg Raises: 15 reps
- Lie flat on your back with legs extended. Place your hands under your hips for support. Lift your legs straight up towards the ceiling, then lower them slowly back down without touching the ground.
- Plank: 30 seconds
- Place your forearms on the ground, with elbows directly below your shoulders. Keep your body in a straight line from head to heels. Engage your core and hold.
- Russian Twists: 15 reps per side
- Sit on the floor with knees bent and feet lifted slightly. Lean back slightly and hold a weight or a heavy object (optional). Twist your torso to the right, then to the left to complete one rep.
Cool Down (5 minutes)
- Stretching: Focus on your abs, lower back, and hips. Some good stretches are the Cobra Stretch, Child’s Pose, and Standing Side Stretch.
Tips:
- Focus on controlled movements rather than speed to maximize effectiveness.
- Ensure proper form to prevent injury and engage the right muscles.
- Modify exercises as needed based on your fitness level.
Feel free to adjust the number of reps or duration to fit your fitness level!
lower body workout
Warm-Up (5 minutes)
- Jumping Jacks: 1 minute
- High Knees: 1 minute
- Bodyweight Squats: 1 minute
- Lunges (Alternating Legs): 1 minute
- Leg Swings (Front to Back): 1 minute
Workout Routine (3 rounds)
Squats: 15 reps
- Stand with feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your chest up and back straight. Push through your heels to return to the starting position.
Lunges: 12 reps per leg
- Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and repeat with the other leg.
Glute Bridges: 15 reps
- Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly.
Wall Sits: 30 seconds
- Lean against a wall and slide down into a seated position, keeping your knees at a 90-degree angle. Hold this position as long as you can.
Calf Raises: 20 reps
- Stand with feet hip-width apart. Lift your heels off the ground and balance on your toes. Lower back down slowly.
Cool Down (5 minutes)
- Standing Forward Bend: 1 minute
- Quad Stretch: 30 seconds per leg
- Hamstring Stretch: 30 seconds per leg
- Calf Stretch: 30 seconds per leg
Feel free to adjust the reps or duration based on your fitness level. Enjoy your workout!