Day 1: Upper Body Sculpt
Target your chest, back, shoulders, and arms using bodyweight, your 2kg dumbbells, and resistance bands.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Push-ups
How to Perform
Starting Position: Place your hands on the floor slightly wider than shoulder-width apart. Extend your legs straight behind you, balancing on your toes. Your body should form a straight line from head to heels. The Movement: 1. Bend your elbows and lower your body toward the floor as one unit. Keep elbows at a 45-degree angle. 2. Lower until your chest is about a fist-width from the floor. 3. Push through your palms to return to the top.
Pro Form Tip
Keep your core tight; do not let your hips sag. If this is too hard, drop to your knees.
Dumbbell Bent-over Row
How to Perform
Starting Position: Stand with feet hip-width apart, holding a 2kg dumbbell in each hand. Hinge at your hips, sending them back while keeping your spine perfectly straight. Your torso should be almost parallel to the floor. Let the weights hang straight down. The Movement: 1. Pull the dumbbells up towards your ribcage, drawing your elbows back and squeezing your shoulder blades. 2. Lower the weights back to the starting position with control.
Pro Form Tip
Keep your lower back flat and avoid rounding your shoulders. Pull with your back, not your arms.
Dumbbell Shoulder Press
How to Perform
Starting Position: Stand with feet shoulder-width apart. Raise the 2kg dumbbells to shoulder height, elbows bent at 90 degrees, palms facing forward. The Movement: 1. Press the dumbbells straight up overhead until your arms are fully extended. 2. Lower the weights with control back to shoulder height.
Pro Form Tip
Do not arch your lower back as you press up. Keep your core braced.
Resistance Band Pull-aparts
How to Perform
Starting Position: Stand tall holding the resistance band in front of you at shoulder height, hands shoulder-width apart and elbows slightly bent. The Movement: 1. Pull your hands straight out to the sides, stretching the band until it touches your chest. 2. Squeeze your shoulder blades together at the end of the motion. 3. Return with control.
Pro Form Tip
Keep your shoulders down and away from your ears. Do not arch your lower back.
Dumbbell Bicep Curl
How to Perform
Starting Position: Stand tall with a 2kg dumbbell in each hand, arms fully extended at your sides, palms facing forward. The Movement: 1. Keeping your elbows tucked close to your sides, bend your elbows and curl the weights up to your shoulders. 2. Squeeze your biceps at the top. 3. Lower the weights back down slowly.
Pro Form Tip
Do not swing your elbows forward or backward. Keep them locked in place.
Dumbbell Overhead Tricep Extension
How to Perform
Starting Position: Stand with feet shoulder-width apart. Hold one 2kg dumbbell with both hands straight overhead, keeping your arms close to your ears. The Movement: 1. Lower the dumbbell behind your head by bending only at your elbows. 2. Keep your upper arms locked in place. 3. Straighten your arms to press the weight back overhead.
Pro Form Tip
Keep your elbows pointing forward, not flared out to the sides.
Child's Pose
How to Perform
Starting Position: Kneel on the floor, sit back on your heels, and reach your arms forward on the floor, lowering your chest towards the mat.
Pro Form Tip
Relax your head down. Breathe deeply into your back.