Build strength in four weeks #2

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.
For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kilo dumbbells for the bench press exercise, one 6 kilo dumbbell for the squats, and two 2 kilo dumbbells for the shoulder press and lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the "bird" exercise.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kilo dumbbells for the bench press exercise, one 6 kilo dumbbell for the squats, and two 2 kilo dumbbells for the shoulder press and lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the "bird" exercise.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 3 kg dumbbells for the shoulder press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" exercise.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 3 kg dumbbells for the shoulder press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one arm pull, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" exercise.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 3 kg dumbbells for the shoulder press and squats, two 4 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: Two 3 kg dumbbells for the "bird" exercise, one 8 kg dumbbell for the swing and the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the Romanian deadlift.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 3 kg dumbbells for the shoulder press and squats, two 4 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: Two 3 kg dumbbells for the "bird" exercise, one 8 kg dumbbell for the swing and the one arm pull, two 1 kg dumbbells for the superman pull, and two 2 kg dumbbells for the Romanian deadlift.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing and one arm pull exercises, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" and Romanian deadlift exercises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will use the exercises in the "learn and master the basic exercises" programme, while adding variations specifically designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: One 8 kg dumbbell for the swing and one arm pull exercises, two 1 kg dumbbells for the superman pull, and two 3 kg dumbbells for the "bird" and Romanian deadlift exercises.

Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Congratulations on your hard work and perseverance! You've completed this programme!