Foundation
Session A
Whole body — squat, push, pull
Whole bodyRoughly 40 minutes5 exercises
The work
| Exercise | Sets × reps |
|---|---|
| Goblet squatLegs and trunk together. | 3 × 8–10 |
| Push-up (or bench press)Raise your hands to a bench if the floor is too much. | 3 × 6–12 |
| One-arm dumbbell row | 3 × 8–10 each side |
| Romanian deadliftBack of the legs. | 2 × 8–10 |
| Plank | 2 × 30–45 seconds |
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Equipment used
BodyweightDumbbells
What the exercises above call for. Most lines have a substitute — a dumbbell for a barbell, a band for a machine — and swapping one is not falling short of anything.