This is my getting back into the gym workout. Simple short workout took me 23 minutes to complete. I found this workout just right for getting back in the gym after a few weeks holiday break. It's important not too burn out, try keeping it simple and allow time to recover, making sure you complete the exercises correctly. I am always working on form, you can never be 100% perfect. Shoulders back throughout every exercise. I took less break time, you should always be in control of every movement. If form fails stop and take a breather.
Remember to warm up and stretch before and after every workout. This will prevent injuries from happening. Also keep you body hydrated with water every few minutes.
| Exercise | Weight | Reps | Sets | Rest | |
| Press Ups | Bodyweight | 8 | 3 | - | |
| SandBag Squats | 15 kg + Bodyweight | 8 | 3 | - | |
| Skipping | - | 1 minute | 3 | - | |
| Bicep Curls - Resistance Band | 15 kg | 20 | 3 | 30 seconds | |
| Bench Press | 80 kg | 8 | 3 | - | |
| Farmers Walk | 40 kg - 20 kg each arm | 8 x 20 meters | 3 | ||
| SandBag Lunge | 15 kg + Bodyweight | 8 (both sides ) | 3 | - | |
| Chin Up | 80 Kg (bodyweight) | 8 | 3 |
1-2 minutes (every round) |