# Current workout routine

## Week

| Day   | Workout                              | Time |
| ----- | ------------------------------------ | ---- |
| Mon   | Full Body (Lower + Arms + Core)      | 40m  |
| Tues  | Rest                                 |      |
| Wed   | Rest                                 |      |
| Thurs | Full Body (Chest + Core + Shoulders) | 40m  |
| Fri   | Rest                                 |      |

Order: Chest, Legs, Arms, Cardio / Core, Posture

Don't do more than 45m per day.

## Equipment

- Dumbbell set, at least 2 pairs of handles.
- Yoga mat
- Pillow

## Extras

Use the android app XPlayer, a video player you can mute, so I can listen to audiobooks / music while I work out.

## Videos

### Chest

- [MiDASMVMT - 15 min dumbell chest workout](https://www.youtube.com/watch?v=4o1YzksPuqg)
- [Fraser Wilson - 20 min chest and shoulder](https://www.youtube.com/watch?v=TDtemhu9PjA)

### Arms

- [Fraser Wilson - 15 min arm workout](https://www.youtube.com/watch?v=UY6-JzdnHUM)
- [Fraser Wilson - 20 min dumbell arms](https://www.youtube.com/watch?v=nzwU9RR6l2w)

### Back

- [MiDaSMVMT - 15 min Dumbbell back](https://www.youtube.com/watch?v=QjzlUcjsRLs)

### Shoulders

- [MiDaSMVMT - 15 min shoulders and traps](https://www.youtube.com/watch?v=QQ5kX8BBmw4)

### Lower

- [FitnessBlender - 30 min dumbbell squats and deadlifts](https://www.youtube.com/watch?v=R0FxMguetIw)
- [Juice & Toya - 20 min lower body dumbell workout](https://www.youtube.com/watch?v=_PRk8DH2_mY)
- [Fraser Wilson - 20 min home leg workout](https://www.youtube.com/watch?v=-wg9g9Uxomg)

### Cardio / abs

- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://www.youtube.com/watch?v=cZnsLVArIt8)
- [Fraser Wilson - 20 min Dumbell abs](https://www.youtube.com/watch?v=n9HcNA2AXnQ)
- [Pamela Reif - 10 min hiit workout](https://www.youtube.com/watch?v=zr08J6wB53Y)
- [Athlean X - 6 pack abs workout (10 mins)](https://www.youtube.com/watch?v=1OF3q6MHie8)

### Posture / corrective

- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://www.youtube.com/watch?v=oV67sCZwBuc)

## Dieting

- [Intermittent Fasting - the science and benefits](https://www.youtube.com/watch?v=7nJgHBbEgsE)
- [Jeff Nippard - The smartest way to get lean](https://www.youtube.com/watch?v=d8V9ZaSq9Oc)