For anyone who wants to build strength using weights following a program that can be followed at home.
What do I need to participate in this program?
List of equipment:
Floor and wall space
Four sets of dumbbells (or adjustable ones)
- Extra light (For mobility work - I used 2kg)
- Lightweight (I used 4kg)
- Mediumweight (I used 8kg)
- Heavy (I used 10-12kg)
Kettlebell medium/heavyweight (I used 8 and 12kg)
Resistance band medium/hard
A bench or a stable chair or box
For the yoga classes:
- Two yoga blocks
- Foam roller
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program?
You train 5 times a week and get two full rest days.
You will find a few different 10 to 15-minute warm-ups to prepare your body to begin the workouts and a cool down after each session.