Dumbbells on the Road
Four weeks, three days a week, anywhere with a pair of dumbbells and a patch of carpet. Nothing else needed, on purpose.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells — the hotel’s or your own — and floor space. No bench, no bar, nothing to step on. On purpose.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Day One
- Dumbbell Squat 3 × 10
- Standing Dumbbell Press 3 × 8
- Bent-Over Dumbbell Row 3 × 10
- Plank 3 × 30 sec
Thirty minutes, door to door. Rest ninety seconds and keep moving.
Day 2 Day Two
- Dumbbell Romanian Deadlift 3 × 10
- Push-up 3 × 12
- Dumbbell Reverse Lunge 3 × 8 each
- Russian Twist 3 × 20
The reverse lunge steps back, not forward — less knee, less balance tax, same legs.
Day 3 Day Three
- Dumbbell Lunge 3 × 10 each
- Bent-Over Dumbbell Row 3 × 12
- Lateral Raise 3 × 12
- Dumbbell Curl 2 × 12
- Side Plank 3 × 20 sec each side
The lightest day — put it before the flight home if you can choose.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.