Fire up your core with this 15 Min ABS Workout with One Dumbbell. This quick but challenging routine uses just one 7.5 kg dumbbell (16.5 lbs) to target your abs, obliques and deep core muscles while also helping improve strength, stability and control.

This is a great workout if you want an effective dumbbell ab workout at home without needing lots of equipment or a long session. With only one weight, you can still create plenty of resistance and make your core work hard.

I’m using one 7.5 kg dumbbell (16.5 lbs) in this workout, but make sure you choose a weight that matches your own fitness level. Go lighter if needed and focus on good form throughout.

This workout does not include a warm up or cool down, so for best results:
- Do a quick 3 to 5 minute warm up before you start
- Add some light stretching for your abs, back and hips after the workout

Dumbbell

Yoga Mat

15 Min ABS Workout with One Dumbbell

Get ready to sweat with this 20 Min TABATA FULL BODY HIIT Workout with Dumbbells. This fast-paced home workout combines full body strength training with the intensity of TABATA HIIT to help you build muscle, boost endurance and burn calories in less time.

In this particular cardio workout, I’m using a pair of 7.5 kg dumbbells (16.5 lbs each), but you should choose the weight that matches your fitness level. Go lighter if you need to keep your form solid and your pace consistent, or go heavier only if you can handle the intensity safely.

This full body dumbbell HIIT workout is designed to challenge your legs, glutes, arms, shoulders, back and core while keeping your heart rate elevated throughout. It’s a great option if you want an efficient fat burning dumbbell workout at home with no wasted time.

Please note: this workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or a short cool down after

20 Min TABATA FULL BODY HIIT Workout with Dumbbells

Strengthen your upper back and improve your posture with this 15 Min Back Workout for Better Posture | No Equipment. This quick and effective routine is designed to help you activate the muscles that support better alignment, reduce slouching and make your shoulders feel stronger and more open.

With no equipment needed, this workout is perfect for home, office breaks or anytime you want to reset your posture and wake up your upper body. We’ll focus on simple but powerful back exercises that target the upper back, rear shoulders and postural muscles to help you stand taller and move better.

This 15 minute back workout is great if you:
- Want to improve posture at home
- Sit for long hours at a desk
- Feel tight or weak in your upper back and shoulders
- Need a quick no equipment back workout you can do anywhere

All you need is a little space and 15 minutes. Press play and give your back the attention it deserves.


15 Min Back Workout for Better Posture | No Equipment

Get ready to sweat with this 40 Min Standing Metcon | FULL BODY Strength Workout with Dumbbells. This full body standing workout combines metabolic conditioning and strength training to help you build muscle, raise your heart rate, burn calories and improve endurance, all without going down to the floor.

Using powerful standing dumbbell exercises, this workout targets your legs, glutes, arms, shoulders, back and core for an efficient total body session you can do at home with minimal equipment.

I’m using two sets of dumbbells: 2 x 6 kg (13.2 lbs) and 2 x 7.5 kg (16.5 lbs) in this workout. You can absolutely adjust the weights based on your fitness level, experience and how challenging you want the workout to feel. Choose weights that allow you to keep good form while still pushing yourself.

This 40 workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add a few minutes of stretching or mobility work after

40 Min Standing Metcon | FULL BODY Strength Workout with Dumbbells

Discover a refreshing way to target your arms, back, and shoulders all at once in this 5-minute resistance band workout! 

I've designed this exclusively as a standing workout (I'm standing in front of a wall in the video because I'm using the wall for a few exercises). It's perfect for those days when you want to keep your feet planted and still feel the burn. Harnessing the versatility of the resistance band, this video will guide you through efficient movements that focus on your arms and back. 

If you've been searching for a way to add some zest to your resistance band routine, or simply want a quick and effective way to work on your shoulders, arms, and back, this workout has you covered. Whether you're just starting your resistance band journey or looking for fresh ways to utilize your band, I promise these 5 minutes will be well-spent. Once you've got the moves, you can either repeat them 2 or 3 times or simply insert them into your favourite routine.


Resistance Bands

5 Min QUICK Workout with RESISTANCE BAND for ARMS, SHOULDERS and BACK | All Standing

Strengthen your core without putting pressure on your joints with this 10 Min ABS Workout that is wrist, neck and back friendly. This routine is designed to help you train your abs safely and effectively, using controlled movements that reduce strain while still challenging your core.

No equipment is needed for this workout. Just a mat and a small space at home.

This abs workout is perfect if you:
- Want a wrist friendly ab workout with no pressure on your hands
- Need a neck friendly core routine with no pulling or strain
- Prefer a back friendly abs workout with controlled, supported movements
- Are looking for a quick 10 minute ab workout at home

In just 10 minutes, you’ll target your:
- Upper abs
- Lower abs
- Obliques
- Deep core muscles for stability and posture

This routine is ideal for beginners or anyone who wants a low impact core workout that still delivers results without discomfort.

10 Min ABS Workout - Wrist, Neck and Back Friendly

Build serious strength and finish strong with this 30 Min FULL BODY Kettlebell Strength + TABATA Finisher workout. We start with controlled, powerful kettlebell strength exercises to train your legs, back, shoulders, arms and core, then push your conditioning with a short, intense Tabata finisher. 

This full body kettlebell workout is designed to help you:
- Build total body strength
- Increase muscle endurance
- Burn calories efficiently
- Improve power and conditioning
- Boost cardiovascular fitness

The first part of the session focuses on structured kettlebell strength training using compound movements. The final Tabata finisher follows a high intensity interval format to elevate your heart rate and challenge your stamina.

This workout is perfect if you:
- Want a 30 minute kettlebell workout at home
- Enjoy combining strength training with HIIT
- Are looking for a full body fat burning workout
- Want efficient training with minimal equipment


Kettlebell

30 Min Kettlebell Strength + TABATA Finisher - FULL BODY

Feel looser, lighter and more mobile with this 20 Min FULL BODY Mobility Workout you can do at home. This session focuses on improving flexibility, joint mobility and range of motion through controlled, dynamic movements that target your entire body.

In just 20 minutes, you’ll work on:
- Hip mobility and lower body flexibility
- Thoracic spine rotation and upper back mobility
- Shoulder mobility and posture support

This full body mobility workout is perfect if you:
- Sit for long hours and feel tight or stiff
- Want to improve flexibility and move more freely
- Need an active recovery workout between strength days
- Are looking for a low impact mobility routine at home

Mobility training helps support better strength performance, reduces injury risk and improves everyday movement. Add this 20 minute full body mobility workout to your weekly routine to stay flexible, improve posture and move without restriction.

No equipment needed. Just a mat and a little space.


This can be Done with No Equipment

20 Min FULL BODY Mobility Workout

Get your heart rate up and train your whole body with this 20 Min Medicine Ball FULL BODY HIIT workout. Using a single medicine ball, we’ll combine strength and cardio to work legs, glutes, core, arms and shoulders in a fast paced, efficient session.

I’m using a 4 kg medicine ball in this workout, but you should always choose a weight that matches your level. Go lighter if you’re new to medicine ball training, and heavier only if you can keep good control and speed throughout the workout.

This full body HIIT workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or light mobility work after you finish

This workout is great if you:
- Want a short, intense full body HIIT workout at home
- Like dynamic training with minimal equipment
- Want to burn calories while building functional strength
- Need a quick but effective workout when time is limited

20 Min Medicine Ball FULL BODY HIIT

Build strong, sculpted legs with this 30 Min Standing LEGS and GLUTES Workout with Kettlebell. This session focuses on powerful lower body strength using standing movements that target your glutes, quads and hamstrings without any floor work.

I’m using two 10 kg kettlebells (22 lbs each) in this workout. You can use one or two kettlebells depending on your level. Choose a weight that challenges you while allowing you to maintain proper form throughout the session.

This standing kettlebell legs and glutes workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching for your lower body after you finish

This workout is perfect if you:
- Want a 30 minute kettlebell leg workout at home
- Are looking to grow and strengthen your glutes
- Prefer standing lower body exercises
- Want a low impact but intense strength session

30 Min Standing LEGS and GLUTES Workout with Kettlebell

Build serious strength without jumping or weights in this 25 Min FULL BODY Isometric Workout. This no equipment, low impact strength session uses controlled isometric holds to challenge your muscles, improve stability and increase time under tension.

Isometric training means holding positions under tension instead of performing fast repetitions. This helps you:
- Build full body strength using only bodyweight
- Improve muscle endurance and control
- Strengthen joints with low impact movements
- Increase core stability and overall balance
- Train safely at home with no equipment

This 25 minute full body isometric workout targets legs, glutes, core, chest, shoulders and arms through static holds and slow, controlled transitions. It is perfect if you:
- Want a low impact full body workout
- Prefer no jumping and no equipment training
- Need a joint friendly strength session
- Are looking to improve muscular endurance

25 Min FULL BODY Isometric Workout | No Equipment, Low Impact Strength

Fire up your core in just 10 minutes with this Quick ABS Workout – Advanced. This session is designed to challenge your abs from every angle using bodyweight only. No equipment, just focused core work.

This advanced ab workout targets your upper abs, lower abs and obliques while also demanding strong core control and endurance. It’s short, but it’s meant to burn.

This workout does not include a warm up or cool down, so for best results:
- Do a short core and full body warm up before starting
- Add stretching or mobility work for your core after you finish

This workout is best if you:
- Are already comfortable with core training
- Want a quick but intense ab finisher
- Have no equipment and limited time
- Like challenging, no nonsense workouts

Andreea Petcu's Trainings