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DAY 32 - 28th of September Warm up: 10 minute Incline Treadmill at 7.2km/h at 2% incline ✅ 5 minute mobility routine ✅ Workout: Dumbbell Thrusters - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Walking Lunges - 3 sets - 15 reps (4kg dumbbells) ✅ Dumbbell Front Raises - 3 sets - 12 reps (4kg...

DAY 31 - 26th of September Warm up: 10 minute Incline Treadmill at 7.2km/h at 2% incline ✅ 5 minute mobility routine ✅ Workout: Dumbbell Bicep Curl and Press - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Row to Tricep Kickback - 3 sets - 12 reps (5kg dumbbells) ✅ Dumbbell Lateral Raises - 3...

DAY 30 - 25th of September Warm up: 10 minute 2% Incline Treadmill at 7.2km/h ✅ 5 minute mobility routine ✅ Workout: Dumbbell pause Squat - 4 sets - 20 reps (5kg dumbbell) ✅ Standing Arnold Press - 3 sets - 12 reps (4kg dumbbells) ✅ Strength and Conditioning Circuit - 3 rounds ✅ -> Dumbbell...

DAY 29 - 23rd of September Workout: 1 hour treadmill at 6km/h ✅ Cooldown: Sore Muscles Stretch ✅

DAY 28 - 22nd of September Warm up: 10 minute Incline Treadmill at 7.2km/h at 2% incline ✅ 5 minute mobility routine ✅ Workout: Sumo Goblet Squat - 3 sets - 20 reps (4kg dumbbell) ✅ Standing Dumbbell Shoulder Press - 3 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Lateral Raises - 3 sets - 20...

DAY 27 - 21st of September Warm up: 10 minute Incline Treadmill at 7.2km/h at 2% incline ✅ 5 minute mobility routine ✅ Workout: Dumbbell Thrusters - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Walking Lunges - 3 sets - 15 reps (4kg dumbbells) ✅ Dumbbell Front Raises - 3 sets - 12 reps (4kg...

DAY 26 - 19th of September Warm up: 10 minute Incline Treadmill at 7.2km/h at 2% incline ✅ 5 minute mobility routine ✅ Workout: Dumbbell Bicep Curl and Press - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Row to Tricep Kickback - 3 sets - 12 reps (5kg dumbbells) ✅ Dumbbell Lateral Raises - 3...

DAY 25 - 18th of September Warm up: 10 minute 3% Incline Treadmill at 7.2km/h ✅ 5 minute mobility routine ✅ Workout: Dumbbell pause Squat - 4 sets - 20 reps (5kg dumbbell) ✅ Standing Arnold Press - 3 sets - 12 reps (4kg dumbbells) ✅ Strength and Conditioning Circuit - 3 rounds ✅ -...

DAY 24 - 17th of September Workout: 1 hour treadmill at 6km/h ✅ Cooldown: Sore Muscles Stretch ✅

DAY 23 - 15th of September Warm up: 10 minute Incline Treadmill at 7.2km/h 5 minute mobility routine Workout: Sumo Goblet Squat - 3 sets - 20 reps (4kg dumbbell) ✅ Standing Dumbbell Shoulder Press - 3 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Lateral Raises - 3 sets - 20 reps (4kg...

DAY 22 - 14th of September Warm up: 10 minute Incline Treadmill at 7.2km/h 5 minute mobility routine Workout: Dumbbell Thrusters - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Walking Lunges - 3 sets - 15 reps (4kg dumbbells) ✅ Dumbbell Front Raises - 3 sets - 12 reps (4kg dumbbells) ✅ Bicep...

DAY 21 - 13th of September Workout: 30 minutes at 7.2km/h, 2% incline ✅ Cooldown: Sore Muscles Stretch ✅

DAY 20- 12th of September Warm up: 10 minute Incline Treadmill at 7.2km/h 5 minute mobility routine Workout: Dumbbell Bicep Curl and Press - 4 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Row to Tricep Kickback - 3 sets - 12 reps (4kg dumbbells) ✅ Dumbbell Lateral Raises - 3 sets - 12 reps (4kg...

DAY 15 - 4th of September Warm up: 10 minute Incline Treadmill at 7.2km/h 5 minute mobility routine Workout: Dumbbell pause Squat - 4 sets - 20 reps (7.5kg on 1st set, 4kg on last 3 sets) ✅ Standing Arnold Press - 3 sets - 12 reps (4kg dumbbells) ✅ Strength and Conditioning Circuit - 3...

i failed. im sorry

DAY 14 Age: 46 years, 23 days Todays workout: Classic Warmup ✅ / Ironborn - Level 1 - Day 4 ✅ / Sore Muscles Stretch ✅

DAY 13 Age: 46 years, 22 days Todays workout: Classic Warmup ✅ / Ironborn - Level 1 - Day 3 ✅ / Sore Muscles Stretch ✅ Note: All exercises done with 7.5kg dumbbells

DAY 12 Age: 46 years, 21 days Todays workout: Classic Warmup ✅ / Ironborn - Level 1 - Day 2 ✅ / Sore Muscles Stretch ✅ Note: All exercises done with 7.5kg dumbbells except Flys, done with 4kg dumbbells

well, im completely illiterate on this so i do what it says on the program, only ever mentions 1 weight so i tend to follow it

DAY 11 Age: 46 years, 20 days Todays workout: Classic Warmup ✅ / Ironborn - Level 1 - Day 1 ✅ / Sore Muscles Stretch ✅ Note: Yesterday did 20 alternating bicep curls with the recommended weight of 7.5kg and passed but today, as soon as I finished the first set of Shoulder Press I understood...