Choosing the Right Resistance
This programme is designed to need very little equipment: just a pair of dumbbells and a resistance band.
If you have no dumbbells sugar and flour come in convenient 0.5 and 1kg sized bags and bottle of coke or lemonade weights the same in KG as it's size in Litres
Start each new exercise with very light dumbbells or a light-resistance band. Use this first set to learn the movement and check that it causes no pain or unusual discomfort.
If you can complete 12–15 repetitions comfortably and with good form, increase the weight or band resistance slightly. The eventual aim is to choose a resistance where:
The first 6–8 repetitions feel controlled.
Repetitions 9 and 10 feel challenging.
You can still maintain good technique throughout.
Do not rush to increase the resistance. Your muscles may become stronger faster than your tendons, joints and other supporting tissues can adapt. Give your whole body time to catch up.
Progress gradually, change only one thing at a time and never sacrifice good form simply to lift a heavier weight.
Lower Body
Goblet Squat
Hold the dumbbell close to your chest. Keep your whole foot planted and allow your knees to follow the direction of your toes.
Dumbbell Romanian Deadlift
Push your hips backwards while keeping your spine neutral and the dumbbells close to your legs. Stop before your back begins to round.
Dumbbell Step-Up
Place your whole foot on the step and drive through that leg. Avoid pushing excessively from the foot remaining on the floor.
Calf Raise on a Step
Rise through the ball of your foot and lower your heel slowly. Use support for balance when necessary.
Upper-Body Push and Pull
Resistance-Band Chest Press
Loop the band securely behind your upper back. Press forwards without shrugging or allowing your ribs to flare.
Band Row with Shoulder-Blade Retraction
Draw your elbows backwards and allow your shoulder blades to move together. Do not lean backwards to complete the movement.
Half-Kneeling One-Arm Dumbbell Press
Keep your trunk upright and squeeze the glute on the kneeling side. Press without arching your lower back.
High-Anchor Band Pulldown
Pull your elbows towards your ribs without leaning backwards. Check that the band and its anchor are completely secure.
Core Strength and Rotational Control
Pallof Press
Keep your hips, ribs and shoulders facing forwards as your hands move away from your chest. Resist the band’s attempt to rotate you.
Controlled Band Rotation
Rotate through your hips and upper trunk together. Use control rather than pulling quickly with your arms.
Thrower’s Shoulder Conditioning
Use a light band and concentrate on movement quality. These exercises should not be taken to exhaustion.
Band Face Pull
Pull towards your upper face while separating your hands. Keep your shoulders away from your ears.
Band External Rotation
Keep your elbow close to your ribs and rotate your forearm outwards without twisting your body.
Finisher
Choose one of the following options after the strength exercises.
Step-Up Intervals
Alternate 20–30 seconds of steady step-ups with 30–60 seconds of easy marching. Begin with four to six rounds.
Dumbbell Suitcase Carry
Hold one dumbbell at your side and walk slowly while remaining upright. Change sides after each distance.