Dumbbell Workout (15 mins)

Most people, if they have ever bought workout kit for home, have a pair of dumbbells kicking around somewhere! They might be Jane Fonda style pinks 1lb ones or the impressive stacks that you get that weigh up to 15kg…as long as you have a weight that gives you enough resistance you are good to go! I always recommend that you start light-ish and then you can work up if you feel that you could manage more.

How do I know if the weight is right for me?

1) You ache for 1 or 2 days (if no ache, increase the weight and if aching for longer – go lighter!)

2) You find it particularly hard towards the end of each minute but not too bad when you start

3) You don’t feel any pain lifting it or doing the exercises

How often should I weight train?

If you workout 15-30 minutes then I would aim for three or four times per week. If your workouts are 45-60 minutes or more then two or three per week should be ample! It is a good idea to wait till you have stopped aching to train again especially if you are fairly new to lifting weights.

The workout below consists of five easy exercises: 45 seconds work, 15 seconds rest 

1) Squat and Press

2) T balance

3) T balance (other leg)


4) Reverse Lunges

5) Bent over row

Pause the video and take a breather if you need! 

These short workouts are perfect for doing a mix and match: if you want a longer workout then you can group them together allowing you to create a workout especially for what you are wanting to achieve! Many of my clients do a workout video followed by a yoga video to strengthen and then stretch the body afterwards 🙂 


If you have tried many times to get in shape and get fit but have never managed to achieve something sustainable then we can help you! So many of our clients have commented that working with Freespirit has allowed them to put in place a long-term exercise routine that they are able to maintain with ease. We all know that consistency is key for results and with results comes further motivation to continue on: what a positive result! 

Don’t struggle on disheartened, let us support you to create something positive – your body will thank you for it, 

Happy Training,

Victoria x

Victoria Jones
