Read through the workout once before you start so nothing surprises you.
Tap any exercise name to open a demonstration video on YouTube.
There are 3 workouts: A, B, and C. Do one per day, in order, then start the rotation over.
Miss a day? No stress. Just pick up the rotation where you left off. Every workout trains your whole body, so nothing gets skipped.
Always warm up first. The warm-up is the same for all 3 workouts.
Supersets: do the two exercises back to back, then rest. It keeps your heart rate up and burns more.
This is maintenance, not a PR trip. Moderate weights, stop well before failure.
If anything hurts, skip it and text me. Do not push through joint pain.
The Rotation
A → B → C → repeat
One workout per day. Train as many days as your trip allows.Each one is full body, so the order is flexible and a missed day never sets you back.
Ground Rules
Effort: Moderate. Leave 3–4 clean reps in the tank.Supersets: no rest between the pair, then 60–75s.Tempo: controlled, 2 seconds down.Water: sip every couple of sets.If something hurts: skip it. Text Coach.
Lie flat, then lift your arms and legs to meet over your hips in a V. Lower with control. If a full V-up is too much, bend your knees and do tuck-ups instead.
Hold one dumbbell or kettlebell at your chest, elbows pointing down. Squat between your feet, chest tall, sit to about parallel, drive through midfoot to stand.
Lie on the bench, dumbbells over your chest. Lower until your elbows are just below the bench line, then press up. Keep your wrists stacked over your elbows.
A dumbbell in each hand in front of your thighs. Soft knees, push your hips straight back, lower the weights along your legs until you feel the hamstring stretch. Drive your hips forward to stand. Flat back the whole time.
One hand and knee on the bench, flat back. Pull the dumbbell to your hip, squeeze your back, lower with control. Finish all reps on one side, then switch.
A dumbbell in each hand at your sides. Step back into a lunge, back knee almost to the floor, then drive through your front heel to stand. Chest tall. All reps on one leg, then switch.
Seated on the bench or standing, dumbbells at shoulder height. Press straight up until your arms are long, lower under control. Ribs down, do not arch your back.
One smooth chain, a dumbbell in each hand: squat down and stand back up, curl the dumbbells to your shoulders, then press them overhead. Lower them back to your sides and that is one rep. Steady pace, breathe through it. This one move trains your legs, arms, and shoulders all at once.
Comfortable, steady pace the whole time. 3.0–3.3 mph, add a light incline if you feel good. No speeding up and slowing down, just settle in and walk it out.
Hinge at the hips and snap them forward to float the bell to chest height. This is a hip snap, not a squat and not an arm lift. Exhale hard at the top. Let it swing back between your legs to load the next rep. No kettlebell or it does not feel right? Do DB RDLs, 3 × 12.
Lie flat on the bench, hold one dumbbell over your chest with both hands. Keep a slight bend in your elbows and lower the dumbbell back over your head until you feel a stretch through your lats. Pull it back over your chest. Stay in a range that feels comfortable on your shoulders.
Back foot up on the bench, front foot about 2–2.5 feet forward. Dumbbells at your sides. Drop straight down, back knee toward the floor, drive up through your front heel. All reps on one leg, then switch.
Lie on the bench, dumbbells over your chest. Lower until your elbows are just below the bench line, then press up. Keep your wrists stacked over your elbows.
Rack a dumbbell on each shoulder, elbows up and pointing forward. Squat between your feet, chest tall and upright, sit to parallel, drive up. The front-loaded position keeps you tall and hits the quads a little harder.
Cable at face height with a rope. Pull toward your forehead, elbows high and wide, squeeze the back of your shoulders. Great for posture after all that travel sitting.
Light dumbbells at your sides, a soft bend in the elbows. Raise them out to the sides until they reach shoulder height, lead with your elbows, lower slow. Light is right here, no swinging.
Cable set high with a rope or bar. Tuck your elbows at your sides and keep them there. Push down until your arms are straight, squeeze the triceps, control it back up. Only your forearms move.
Keep the plyos light and springy. If your knees or anything else complain, swap the whole circuit for a steady 10 minute treadmill walk instead. No ego here, the point is to move and breathe.
Wide stance, toes turned out, hold one dumbbell with both hands hanging between your legs. Sit straight down, chest tall, knees tracking out over your toes, drive up and squeeze. One-second pause at the bottom.
One hand and knee on the bench, flat back. Pull the dumbbell to your hip, squeeze your back, lower with control. Finish all reps on one side, then switch.
Stagger your stance: one foot flat, the other a few inches back with just the toe down as a kickstand for balance. Keep most of your weight on the front leg. Hinge from the front hip, push it straight back, lower the dumbbells along your leg, then drive the hip forward to stand. The back foot is only there for balance, not for lifting. All reps on one side, then switch.
Dumbbells at shoulder height, palms facing you. As you press up, rotate your palms to face forward. Reverse the rotation on the way down. Smooth, not rushed.
A dumbbell in each hand at your sides. Step forward into a lunge, back knee almost to the floor, drive up and step through. Long enough steps that your front knee tracks over your foot. Out of space? Turn around and walk back.
Hands a little wider than your shoulders, flat body line. Lower with control, press up. Hands on the bench makes them easier, drop to your knees if you need to. Quality over quantity.
This is a maintenance trip. The win is showing up and moving. You are not chasing numbers, you are keeping what you built.
Pick weights that feel moderate. You should finish every set knowing you had a few clean reps left. If the gym only has light dumbbells, slow your tempo down and add a pause. Time under tension does the work.
Supersets: grab both pairs of weights before you start so you can move straight from the first exercise to the second with no hunting around.
Miss a day? No problem at all. Pick up the rotation where you left off. Every workout is full body, so you never fall behind.
After every session: 30–40g of protein, plenty of water, and a few minutes of easy walking.