If you are reading these workouts, there are some simple guidelines. Exercises are paired together in Supersets, indicated by letters and numbers therefore perform exercise A1 and follow straight after with A2, rest, then repeat for the number of sets. Once you have completed the sets, move on to exercise B1 etc etc. We have chosen simple exercises you can do with either bodyweight or a set of dumbbells. Perform each exercise with a slow and controlled lowering of weights and an accelerative pressing or pulling of the weight.
A1 Dumbbell Split Squats 3 sets of 12-15 reps. No rest go to A2
A2 Dumbbell Overhead Push Press 3 sets of 10-12 reps Rest 60 seconds.
B1 Dumbbell Straight Leg Deadlift 3 sets of 12-15 reps. No rest go to B2
B2 Chest Supported Dumbbell Rows 3 sets of 10-12 reps Rest 60 seconds.
C1 Reverse Crunches 3 sets of 20-25 reps
C2 Standing Weighted Side Bends 3 sets of 12-15 reps
D Prone Cobra 3 holds of 60 seconds with 60 seconds rest.