Purpose: Share lightweight workout ideas for those without access to heavy equipment.
Format: Quick demo using 2kg weights and Tabata intervals (20 seconds work).
Audience: Fitness professionals and individuals looking for alternative exercises.
Lightweight Benefits
Effective workouts using light weights or bodyweight.
Suitable for people with joint issues (e.g., knee-friendly options).
Exercise Combinations
Lift-Up Combo: Arm lift, open, close, lower; option to add squat or calf raise.
Arm Sequence:
Right arm overhead lift,
Both arms top lift,
Left arm lateral lift,
Repeat overhead.
Curtsy + Lateral Raise: Curtsy lunge, side tap, lateral arm raise.
Multi-Move Combos
Upper Body Sequence: Bicep curl → Shoulder press → Tricep extension → Return.
Step Lunge Combo: Step forward, lunge, double bicep curl, step back.
Upper Body Isolation
Fly Movement: Lean forward, two single arm flies, grip turn, bent-over row.
Dynamic Lower Body
Step Over Lunge: Step over, squat or calf raise (for knee-friendly version).
Single-Leg Balance Work: Hold balance, add arm lines using light weights.
Workout Overview:
Using light weights (~2 kg).
Format: 30 seconds work, 10 seconds recovery.
Focus on functional, light-weight exercises.
Halo with Weight
Move weight around the head from right hip to left.
Option to combine with two squats + front raises.
Single Walking Lunge + Lateral Raises
Perform a single lunge holding weight.
After lunges, do 4 lateral arm raises.
Emphasis on balance and combination movements.
Front Lunge + Curl + Overhead Press
Lunge forward, curl arms, lift overhead, and step back.
Add a lean forward for intensity.
Curtsy Lunge with Overhead Reach
Cross-legged lunge (curtsy) while reaching one arm overhead.
Focus on lateral bending.
Clock Lunges
Step into lunges at different angles (forward, lateral, diagonal).
“Clock” motion: left, transverse, posterior lunges.
Open-and-Squat Combo
Open arms wide, then perform two squats with overhead reach.
Workout Summary:
Quick 5-minute functional session.
Emphasises creative use of planes of movement: sagittal, frontal, transverse.
Encouragement:
Try with lighter weights even if used to heavy/kettlebells.
Get creative and functional
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