Today, our partner Nautilus Plus challenge you to 30 minutes of motivation with a training program efficient to do at home. All you need is a pair of dumbells.


It should be noted that performing these exercises in a gym is much simpler, if only to have access to a variety of weights. Why don’t you take advantage of your 7 day free trial offered with your subscription at the 28 day sober challenge? Because, ideally, I suggest you try to incorporate this training 2 to 3 times a week during February. Who knows, you might end up adding a new healthy habit along with reducing your alcohol consumption! 😉


Duration: About 30 minutes
Frequency: 2-3 sessions/week 

Warm-up: Should last from 3 to 5 minutes, enough to break a sweat. Can be done on the elliptical, bicycle, or treadmill, using a jump rope, or simply by running. If you don’t have any equipment, you can go up and down the stairs. As soon as you begin to sweat, you are ready!




Main target areas: Glutes, quadriceps, back muscles responsible for good posture
Accessories: Barbell, kettlebell, or any substantial weight
3 sets of 15 repetitions
1 minute rest between each set



  • With your feet hip width apart, bend your knees and push your glutes backwards.
  • With your back straight and head up, act as if you were sitting down further behind (use a chair if you need to). Lower your body until your knees reach an angle of about 90 degrees.
  • Once in this position, stand back up while making sure your glutes return to their initial position by contracting them (they should be squeezed at the end of the movement).



  • Knees crossing over past your toes;
  • Knees caving in during effort;
  • Arching your back;
  • Any kind of turning or twisting motion (for example, turning your head to speak to someone);
  • Holding your breath;
  • If you do not push your pelvis completely forward at the end of the movement, you will be slightly bent over (as an old man leaning on a cane). Make sure to squeeze your buttocks.




Main target areas: Glutes, hamstrings, lower back, back muscles responsible for good posture
Accessories: Barbell, kettlebell, or any substantial weight
3 sets of 15 repetitions
1 minute rest between each set



  • Stand with your legs double hip width apart.
  • The weight should be on the ground right below you.
  • Push your glutes backwards, and bend your knees in order to grab the weight.
  • Keeping your arms straight at all times, grab the weight and stand up while squeezing your glutes at the end of the movement.



  • Pushing your knees forward on the way down instead of pushing your glutes backwards;
  • Arching your back;
  • Twisting motions during the movement;
  • Lifting the weight by flexing your arms;
  • Taking advantage of the weight dropping on the floor to give your back a break. AVOID THIS AT ALL COSTS! Keep your muscles under tension. You will rest after! : )




Main target areas: Pectorals, triceps, abs
Accessories: You own body. Maybe a bench.
3 sets of 12 repetitions
1 minute rest between each set



  • With your hands at shoulders width, and your weight on your feet (or on your knees, depending on your fitness level);
  • If you can already perform 12 repetitions, consider using a small bench to elevate your feet. You can also increase intensity by using a slower tempo;
  • If you are not yet able to perform 12 repetitions, use a bench to elevate your hands, or use your knees to support your weight;
  • With your hands on the ground and your fingers pointing forward, lower yourself as low as possible, and push yourself back up without locking your elbows.


  • Holding your breath.  Fill your lungs with air on the way down, and exhale on the way up;
  • Lowering your hips. If you mysteriously take the shape of a banana when performing push-ups, first try to correct the situation by slightly lifting your glutes while tensing your abs. If this is not enough, use a bench to elevate your hands, or use your knees for support.




Main target areas: Latissimus dorsi, biceps, rear deltoids (back of shoulder)
Accessories: Dumbbell, kettlebell, elastic, or any weight with a handle
2-3 sets of 12 repetitions per arm
45 seconds rest between each set





  • With one knee and one hand on the bench, your back parallel to the floor, and the dumbbell in the opposite hand, lift your elbow and pull the dumbbell toward your chest. On the way down, straighten your arm completely, and repeat.
  • Perform all repetitions on one side, and then do the same for the opposite side. Once you are done with both arms, take a 45-second rest.


  • Lifting or twisting your torso while lifting the dumbbell. Keep your back parallel to the bench as much as possible during the entire movement.




Main target area: Abs
Accessories: Your own body.
Total of 2 minutes. Minimum 20 seconds per set, maximum 60 seconds per set.
30 seconds rest between each set



  • Support your weight with your forearms and feet.
  • Tense your abs, lift your glutes in such a way as to keep your legs, torso, and head in line. Hold the position for 20-60 seconds. If you can hold it for longer than one minute, spread your elbows apart from your feet by 1-2 cm during the next set.
  • If you feel discomfort in your lower back, slightly tilt your pelvis (the lower part should lean toward the ground while you lift the upper part).
  • When you reach an overall total of 2 minutes, you can pat yourself on the back, because you have earned the right to rest on the next day!



  • Holding your breath.  Make sure you breathe deeply;
  • Lowering your hips.

Cool-down: If you have a lot of time available, I suggest you use it to do some cardio at a low-to-medium intensity. If you are strapped for time, 3-4 minutes at low intensity will suffice to cool down at the end of your session.

All these exercises are relatively easy… Unfortunately, they are also easily done wrong. I strongly suggest you use the services of a kinesiologist, if only to make sure that you are using the proper form.


Have a great workout and a great 28 Days Sober Challenge!


See you tomorrow for another blog article 🙂


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