By: AP   On: 4 January 2019 




The below routine is just a guide line and can be changed and repeated as many times as you feel necessary. When working out you need to choose your weight load on a workout to workout basis.



For this routine you will need a set of dumbbells (size of your choice), Ezi-curl bar and weight plates (weight of your choice), aerobic step.


Standing Ezi-Bar Curl –Recommended: 34 Sets – 6-8 Reps


  1. Hold the Ezi-curl bar in front of your waist with palms facing up.
  2. Holding your upper arm and elbow in place, pull the Ezi-curl bar toward your chest.
  3. Lower to starting position and repeat.


Dumbbell Row

  1. With a pair of dumbbells, bend your hips and knees slightly, and lower your torso until it’s parallel to the floor. Let the dumbbells hang at arms length and shoulder width apart, with your palms facing towards you.
  2. Bending your elbows, pull the dumbbells to the side of your torso. Pause then slowly lower the dumbbells.


Aerobic Lunge – Recommended: 15 Sets on each leg


  1. Using the aerobic step, step up using your right leg.
  2. Once your right foot is on the step raise your left leg up and bend your knee into your chest.
  3. Step back down, keeping one foot on the step and lunge.

For added intensity you can hold a pair of dumbbells in each hand.


Thrusters – Recommended: 15 Sets

  1. Stand straight with your feet shoulder width apart. Hold the dumbbells next to your shoulders with your palms facing towards you. Throughout this workout try to keep your torso as upright as possible.
  2. With the dumbbells still positions next to your shoulders, lower your body until the tops of your thighs are parallel to the floor (squat). To do this push your hips backward, bend your knees and lower your body as far down as possible.
  3. Push your body to a standing position, while at the same time pressing the dumbbells directly above your head. Lower your dumbbells to starting position.



We hope you have enjoyed this workout and can feel the benefits. Remember to stretch before and after this workout to avoid stiff sore muscles.


Team Fitquip

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