Dumbbell & Bodyweight Sample Workout

Dumbbell Program - Yard Athletics Vancouver
by Yard Athletics – March 24th, 2020

If we’re going to be stuck at home, maintaining our social distance (while hopefully avoiding busy public trails and parks) we can at least stay fit!

By now you’ve probably heard all about the Yard Online Training Series. If you haven’t, these are online training programs designed by Ilan Cumberbirch and the Yard Athletics team, which you can do at home or in your own workout facility.

Given the nature of the current Coronavirus / COVID-19 pandemic, the majority of gyms and workout facilities are closed in an effort to halt the spread of the virus. Yard Athletics fully supports these decisions, as the health and safety of our community is our #1 priority.

However… you still gotta get your sweat in! We’d love to see more people signing up for the Yard Online Training Series, so today we’re giving you a little snapshot of what you can expect in our Dumbbell & Bodyweight Program. 

As long as you have a couple dumbbell’s lying around the house, this is the perfect workout program for your everyday routine that can be done with minimal space and not much equipment.


A1 Dumbbell Goblet Squat – 3 x 10

Video demo via Instagram

A2 Single Dumbbell Push Press – 3 x 8

Video demo via Instagram

A3 Dead Stop Push-up – 3 x 8

Video demo via Instagram

A4 Prone Shoulder Taps – 3 x 8

Video demo via Instagram

A5 Prone Diagonal Knee Drive – 3 x 8

Video demo via Instagram

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