Joy & John's workout.
Free weight workout, focusing on building strength, improving mobility, and promoting overall health. You workout will include exercises that are safe for joints and can be adapted based on your fitness levels sir. Please, be sure to warm up before starting and cool down afterward.
Safe Notes:
​Rest: Take 30-60 seconds rest between sets.
Adjust weights: Choose a weight that allows you to complete the reps with good form, but that challenges you on the last 2-3 reps.
​Progress: Start with lighter weights and increase gradually as strength improves.

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Monday, Wednesday & Friday Workout
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Warm-Up (5-10 minutes)

- Walking or light cardio (on a treadmill or around the space)
​- Dynamic stretches (arm circles, leg swings, torso twists)
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1. Dumbbell Squats (Strengthens legs, core, and hips)  Video

How to: Hold a dumbbell in each hand by your sides, feet shoulder-width apart.

Slowly squat down, keeping your chest upright and knees behind your toes. Return to standing.

Reps: 3 sets of 15-25 reps


2. Dumbbell Deadlifts (Strengthens hamstrings, lower back, and glutes)  Video

How to: Hold a dumbbell in each hand, feet hip-width apart.

Bend at the hips and lower the dumbbells down while keeping your back straight. Return to standing by engaging your glutes and hamstrings.

Reps: 3 sets of 10-25 reps


3. Dumbbell Rows (Strengthens the back, biceps, and core)  Video

How to: With a dumbbell in each hand, hinge at the hips, keeping your back straight.

Pull the dumbbells toward your torso, elbows close to your body, and slowly lower them back down.

Reps: 3 sets of 15-25 reps 


4. Dumbbell Bicep Curls (Strengthens the biceps)  Video

How to: Hold a dumbbell in each hand, palms facing forward.

Curl the weights up toward your shoulders, keeping your elbows close to your body. Slowly lower back down.

Reps: 3 sets of 15-25 reps


5. Dumbbell Tricep Extensions (Works the triceps)  Video

How to: Hold one dumbbell with both hands above your head.

Lower the dumbbell behind your head, keeping your elbows close to your ears. Press it back up.

Reps: 3 sets of 15-25 reps


6. Dumbbell Shoulder Press (Targets the shoulders and triceps)  Video

How to: Sit or stand with a dumbbell in each hand at shoulder height.

Press the dumbbells overhead until your arms are fully extended, then lower back down.

Reps: 3 sets of 10-20 rep


​7. Russian Twist (Targets the core, especially the obliques)  Video

How to: Sit on the floor with your knees bent and feet flat on the ground. Hold a dumbbell with both hands in front of your chest, keeping a firm grip on the ends of the dumbbell.

Rotate your torso to the right, bringing the dumbbell beside your hip (your arms will extend as you twist). Make sure to twist your upper body, not just your arms.

Reps: 3 sets of 40-50 reps


Cool-Down (5-10 minutes)

- Stretching (focus on hamstrings, quads, chest, back, shoulders, and arms)
​- Deep breathing exercises to promote relaxation