Equipment Free Body Conditioning Ideas

Warm-up and Format

• Program uses slower tempo music from Pure Energy app.

• Structure: 8 exercises, grouped as push/pull, repeated in two sets (upper and lower body).

• Focus on technique, form, and simple but effective strength training.

First Block

• Deep squats with kettlebell or dumbbells (lower body strength).

• Shoulder press with dumbbells (upper body push movement).

• Each exercise repeated for two sets.

Second Block

• Deadlift targeting glutes and hamstrings (lower body).

• Lateral raise with dumbbells (upper body pull/shoulder isolation).

• Encourages maintaining straight back and controlled tempo.

Third Block

• Split lunge without or with weights (single-leg lower body strength).

• Bent-over row with dumbbells (upper body pull, targeting back).

• Performed on both left and right sides for balance and symmetry.

Coaching and Notes

• Exercises adaptable to kettlebells, dumbbells, or bodyweight.

• Format emphasizes accessibility for beginners and progression for experienced participants.

• Trainer highlights importance of strength training for longevity, bone health, heart health, and prevention of sarcopenia.

Program is structured into 8 total exercises, divided across multiple blocks.

Each exercise lasts about 20 seconds, yielding around 12 reps per set.

Exercises are paired in push/pull combinations and repeated twice per block for balance.