4 Week full body weight training programme 

A weight in both hands, chest out, back straight. Bend your legs to lower your glutes to knee height (if mobility allows), then raise back up.

Lying on a bench (or on the ground: Floor press), weights in hand, shoulder blades tight together. Lower the elbows to shoulder height, or lower if mobility permits, then raise the weights back towards the ceiling, bringing them back together.

Weights in your hands, back straight, legs slightly bent. Bring the weights out sideways as far as possible from the body, until the hands are at shoulder height.

Weights in your hands, back straight, legs slightly bent. Start the movement with hands in a neutral position (palms facing each other). Flex the elbow with rotation, so that at the end of the movement the palms face up.

Seated or standing, legs slightly bent. A weight in your hand over your head, arms straight. Lower the weight behind the head and extend the arms, keeping the elbows pointed forward (elbow flexion/extension).

Weights in your hands, torso straight. Lunge forward, trying to create two 90 degree angles with your knees.

Weights in your hands, chest out, torso inclined. Start the movement with hands facing backwards. Pull the elbows along the body, rotating to end the movement with the hands in a neutral position (facing each other).

Lying on a bench holding the weights, shoulder blades tight together. Hands in neutral position (facing each other). Bring the weights apart as far as possible from the body, until they are at shoulder height, then bring the hands back together.

Weights in your hands, chest out, torso inclined. Start the movement with hands in a neutral position (palms facing each other). Bring the weights as far as possible from the body, rotating to finish with the hands facing backwards.

Weights in your hands, back straight, legs slightly bent. Start the movement with hands in a neutral position (palms facing each other). Flex the elbow without rotation, to end the movement with hands in a neutral position.

A weight in your hands, chest out, back straight. Bend your legs to lower your glutes to knee height (if mobility allows), then raise back up.

Weights in your hands, torso straight. Lunge while crossing the rear leg. The knee of the forward leg should stay over the foot, it should not move towards the outside.

Seated, weights in hands. Start with elbows at shoulder height, and bring the weights toward the ceiling, extending the arms.

Weights in your hands, back straight, legs slightly bent. Start the movement with hands in a neutral position (palms facing each other). Flex the elbow with rotation, so that at the end of the movement the palms face up.

Weights in your hands, torso straight. Lunge forward, trying to create two 90 degree angles with your knees.

Shoulders on the ground or on a bench, a weight over the pelvis. Feet hip distance apart, knees slightly pointed outward. Lower and raise the pelvis, tightening the glutes (hip flexion/extension).

Weights in your hands, chest out, legs slightly bent. Hands facing back, bring the weights along your legs, tilting the torso, bringing the glutes back, and keeping the back straight. Once the weights are at mid-calf, pull the elbows along the body, rotating to end the movement with the hands in a neutral position (facing each other).

Seated or standing, legs slightly bent. A weight in your hand over your head, arms straight. Lower the weight behind the head and extend the arms, keeping the elbows pointed forward (elbow flexion/extension).