Ready to strengthen, tone, and sculpt your upper body? Join me for this 40-minute dumbbell workout designed to target your arms, shoulders, back, and core, helping you build strength and definition from head to waist.

For this session, I’m using a pair of 4kg dumbbells, but you can choose a lighter or heavier set depending on your fitness level. The workout includes a variety of standing and seated exercises to challenge your muscles and improve overall upper-body endurance.

This session starts with a warm-up to prepare your body and ends with a cooldown to promote recovery and flexibility, making it perfect for anyone who wants a complete and effective workout.

Benefits of this workout:
- Strengthens and tones arms, shoulders, and back
- Engages the core for better stability and posture
- Improves muscle endurance and overall upper-body strength
- Perfect for home workouts with minimal equipment
- Grab your dumbbells, find a little space, and let’s get stronger together!


Dumbbell

40 Min UPPER BODY Sculpt | Dumbbell Workout for Arms, Shoulders Back & Core

Ready to strengthen your core and sculpt your abs? Join me for the Ultimate 12-Minute Plank Challenge, a quick and effective home workout that requires no equipment!

This routine combines different plank variations to target your abs, obliques, and lower back, helping you build core stability, improve posture, and develop a stronger, leaner midsection. Whether you're a beginner or more advanced, you can follow along and adjust the intensity to your fitness level.

Why you'll love this workout:
- No equipment needed. Perfect for home or travel
- Strengthens your core and tones your abs
- Improves posture and overall stability
- Just 12 minutes to feel the burn

Grab a mat, find some space, and let’s tackle this plank challenge together!


This can be Done with No Equipment

Ultimate 12 Min Plank Challenge | Do It at Home to Build a Strong Core & Flat Abs

Push yourself in just 12 minutes with this powerful TABATA workout using a kettlebell! I’ll be working with an 8kg kettlebell, but you can adjust the weight to match your fitness level and comfort. This workout is designed for home training and brings together strength, endurance, and cardio in one compact routine.

TABATA-style intervals are a great way to boost calorie burn, improve stamina, and build functional strength without needing a lot of time or space. With focused kettlebell movements, you’ll challenge your muscles, fire up your core, and get a full-body workout that leaves you feeling energized.

Grab your kettlebell, clear a little space at home, and let’s make every minute count!


Kettlebell

12 Min Kettlebell TABATA | Full Body Fat-Burning HIIT at Home

Ready to challenge your core without getting on the floor? This 15-minute standing abs and core workout with a kettlebell is perfect for building strength, stability, and balance, all from a standing position. I’m using two kettlebells in this session (one 8kg and one 12kg), but feel free to adjust the weight based on what works best for you. You can also use just one kettlebell if that’s what you have at home.

Standing core exercises are great for improving posture, engaging your entire midsection, and adding functional strength that supports daily movement. This workout can be done right at home and is a time-efficient way to focus on your core while also getting your heart rate up.

No floor work, no fuss. Just grab your kettlebell and let’s get moving!

15 Min STANDING ABS and CORE Workout with Kettlebell

Get ready for a 40-minute full body MetCon workout that blends strength and mobility training using just one kettlebell! I’ll be using an 8kg kettlebell, but feel free to adjust the weight to match your fitness level. This workout can be done right at home and is designed to challenge your whole body—building strength, improving stability, and increasing your range of motion.

MetCon workouts like this help boost endurance, burn calories, and enhance functional movement, so you can feel stronger and more capable in everyday life. All you need is a kettlebell, some space to move, and a little motivation. Let’s get started!

40 Min METCON - Strength and Functional Mobility Workout with Kettlebell 

Strengthen your core, abs, and back with this 30-minute Pilates workout you can do right at home - no equipment needed! This session is designed to build deep core strength while being gentle on your lower back and neck, making it a great choice if you're looking for an effective yet low-impact routine.

These Pilates movements help improve posture, reduce back tension, and support better balance and body control. Whether you're new to Pilates or just want a focused core session that won’t strain your spine, this workout is for you. Roll out your mat and let’s move together - your core will thank you!

Yoga Mat

30 Min Pilates for CORE, ABS and BACK Strength | Gentle on the Lower Back and Neck

Get ready for a powerful 60-minute full body workout that blends strength training with functional mobility—all from the comfort of your home. In this session, I’m using three dumbbells (a pair of 4kg and one 15kg), but feel free to adjust the weight based on what you have available.

We’ll start with a warm-up to get your body moving, then go through a series of compound movements that build strength, improve control, and increase joint mobility. The workout finishes with a cooldown to help your body recover and stay flexible.

This kind of training not only helps build lean muscle, but also supports better posture, balance, and everyday movement. Whether you're looking to feel stronger, move better, or simply challenge your whole body, this workout has you covered. Let's do this together!

60Min FULL BODY Workout - STRENGTH and FUNCTIONAL MOBILITY

Let’s work those arms and back with this quick and effective 20-minute standing upper body workout! We’ll be using dumbbells to target strength, muscle tone, and posture — all from the comfort of your home. I’m using two pairs of dumbbells in this video (2x6kg and 2x4kg), but feel free to use whatever weights work best for you, even just one pair.

This workout focuses on building upper body strength, improving shoulder stability, and helping you develop better posture — all without getting down on the floor. It’s perfect if you want a focused session to tone your arms, strengthen your back, and engage your core.

There’s no warm-up or cooldown included, so make sure to take a few minutes to warm up your body before starting and cool down at the end. Ready? Grab your dumbbells and let’s get started!

20Min Standing ARMS and BACK | UPPER BODY Workout with Dumbbells

Ready to work your chest and abs in just 20 minutes? Grab a pair of dumbbells and let’s get started! This workout is perfect for home and focuses on building upper body strength while tightening and strengthening your core.

The exercises we’ll do target your chest, helping improve posture and upper body definition, while the ab work supports better balance and core stability. You don’t need a gym for this one — all you need is a little space, a set of dumbbells, and the motivation to challenge yourself.

Whether you’re looking to tone up, build strength, or just add a quick and effective routine to your day, this workout has you covered. Let’s go!


20 Min CHEST and ABS Workout with Dumbbells

Ready to fire up your core? This 20-minute medicine ball HIIT workout is all about building strong, defined abs using dynamic, high-intensity movements. I’m using a 4kg med ball in this session, but you can use whatever weight feels right for you.

This workout can be done right at home and is designed to strengthen your core, improve stability, and boost your heart rate - all in one go. The explosive movements with the med ball will challenge your abs from every angle, helping to build endurance and functional strength.

No warm-up or cooldown is included, so be sure to take a few minutes before and after to get your body ready and wind down. Grab your med ball and let’s get moving!

20 Min Medicine Ball HIIT Workout for ABS

Take a break from the high-intensity training and join me for this 15-minute functional mobility workout — perfect for your recovery day! You won’t need any equipment at all, and you can easily do this routine at home.

These exercises are designed to gently improve your joint mobility, flexibility, balance, and overall movement quality. By focusing on controlled, functional movements, you’ll help your body recover faster, reduce stiffness, and feel more prepared for your next workout or everyday activities.

Whether you're looking to stay active on a rest day or simply want to move better and feel better, this session is a great addition to any fitness routine. Roll out your mat, take a deep breath, and let’s move together!

15 Min FUNCTIONAL MOBILITY - Recovery Day Workout

Get ready to power up your lower body with this 30-minute all standing legs and glutes workout using kettlebells! In this session, I’m using two kettlebells (one 8kg and one 12kg), but feel free to adjust the weight to match your fitness level. You can also do this workout with just one kettlebell if that’s what you have at home. You'll also need a chair/bench/sofa for the last few exercises.

Standing exercises like these are great for building lower body strength, improving balance, and enhancing mobility—all while challenging your core. Plus, since it’s a no-floor, all-standing routine, it’s perfect for those who prefer workouts that don’t involve getting up and down from the mat.

This workout does not include a warm-up or cooldown, so please be sure to warm up before starting and cool down afterwards. Grab your kettlebell and let’s work those legs and glutes right at home!

joy's trainings