fried of mine wants to work out a bit at home. he has a set of 5kg dumbells and can workout each day for at least 1 hour.

he is not trying to bulk up or anything, just get some endurance, strength and maybe a bit definition.

what would be a good, easy and solid full body workout he could do in an hour or so?

regards,

alex

To be honest with you, he would be better forgetting about the dumbells entirely, as they are not going to be much good to him.

He would be better to do something like the following, 3-4 times per week.

Jog/steady run - 2 miles.

Bear Crawls - 5 x 20m
sprints - 5 x 100m
Plank - 3 x max time

Stretch out.

That should take him 45 - 60 mins, and will do more for his endurance and overall strength that mucking about doing 200 arm curls with a pair of biscuits

hhmm. cool. can he also use a bit the jumping rope instead of the jogging?

hmmm, does your 'friend' not like jogging then?

If you, er I mean, he, can skip for 20 mins constant then yes. If not, then no.

why ur callong him a 'friend'? :S

hhmm.. dunno but even i would like jogging all the time. maybe vary it or at least have the choice.