Dumbbells Only? Try This Simple Full Body Workout

Only have a pair of dumbbells at home? That’s more than enough to build strength, improve fitness, and get a proper workout in.

This simple full body routine combines multiple muscle groups into efficient movements — so you get more done in less time, without needing a gym.

The Workout

Perform 3 sets of the following:

1. Squat + Row

15 reps each side
Targets: legs, glutes, back, core

2. Row + Curl

15 reps
Targets: upper back, biceps

3. Tricep Extension + Squat

20 reps
Targets: triceps, shoulders, legs

4. Hip Raise + Chest Press

20 reps
Targets: glutes, chest, core

5. Knee Planks

25 reps / controlled holds
Targets: core, shoulders

How to Use This Workout

• Choose a weight that challenges you without compromising form

• Move with control — don’t rush the reps

• Rest as needed between exercises

• Aim to complete all 3 sets

Who This Is For

This workout is ideal if you:

• Train at home

• Have limited equipment

• Want a simple but effective routine

• Are getting back into training

Want More Structured Training?

If you enjoyed this, you’ll get a lot more from following a structured program.

We run live workouts each week designed for real people — all levels, all abilities.

👉 Start training with us here:
https://ricogroupfitness.net/

Lunges hurting your knees? Do these 2 exercises instead

If lunges are hurting your knees, the answer isn’t to stop training — it’s to adjust the movement.

Knee pain during lunges is often caused by poor control, excessive forward pressure, or simply using a variation that doesn’t suit your current strength level.

The good news is you can still train your legs effectively without aggravating your joints.

In this workout, we swap traditional lunges for two simple, knee-friendly alternatives that still build strength, stability, and control.

Focus on smooth reps, staying in control, and keeping tension in the muscles rather than forcing range.

Over time, this approach not only reduces discomfort — it actually helps build the strength needed to return to more demanding movements if you choose to.

👉 Want structured sessions like this?
Join our live classes here:
https://ricogroupfitness.net/

Bad knees? Do these instead

If your knees are giving you trouble, you’re not alone.

A lot of people hit a point where squats, lunges, or even just daily movement starts to feel uncomfortable… and the usual response is either:

• push through it

• or stop training altogether

Neither of those usually ends well.

Here’s the problem

Most people don’t actually need to stop training.

They just need to stop doing the things that are irritating their knees… and start doing things that build strength around the joint instead.

That’s the difference.

What to do instead

The exercises in this video are simple, bodyweight movements you can do at home.

No equipment.
No complicated setup.

Just controlled reps that help:

• build strength through the legs

• improve coordination

• increase tolerance around the knee joint

These aren’t about smashing yourself.

They’re about rebuilding confidence in how your legs move.

The key mindset shift

You don’t need to “rest your way” out of knee issues.

You need to train your way out of them — just with the right inputs.

Start small.
Stay consistent.
Let your body adapt.

Next step

Try these drills for a week.

Don’t overthink it — just get the reps in and pay attention to how your knees feel.

If you want more structured training like this, you can join us for live home workouts here:

👉 https://ricogroupfitness.net/

Start Here: Your Beginner No-Equipment Workout Plan

If you’re new to training — or coming back after time off — this is where to start.

You don’t need equipment.
You don’t need long workouts.
You just need something simple that works.

This beginner-friendly full body workout is designed to:

• Build strength

• Improve coordination

• Increase your fitness gradually

• Get you moving again without overdoing it

The Workout

Complete the following:

• Step Crosses – 50 reps

• Knee Bend + Heel Touch – 20 reps

• Fast Rope Pull – 50 reps

• Wall Squat – 30 seconds

• Tricep Pushups – 15 reps

• Mountain Climbers – 50 reps

How To Use This

Do this workout every second day for 2 weeks.

Focus on:

• Controlled movement

• Good posture

• Keeping it consistent

Don’t worry about being perfect — just get through it.

What Happens Next

After 2 weeks, your body will be ready for the next step.

That’s where progression matters.

👉 If you want structured follow-along training, you can start here:
https://ricogroupfitness.net/start_training

Final Note

Most people fail because they try to do too much too soon.

This is about building a base.

Stay consistent — and you’ll feel the difference.

Only Have 2 Dumbbells? Here’s a Simple Full Body Workout You Can Do at Home

You don’t need a full gym setup to get a great workout.

In fact, with just 2 dumbbells, you can train your entire body effectively — as long as you’re using the right movements.

This workout is designed to be simple, beginner-friendly, and easy to follow, while still giving you a proper challenge.

The Workout:

• Walking Feet (Out, Out, In, In) x 25

• Squat + Curl to Press x 15

• Gorilla Rows x 20

• Tricep Press to Squat x 15

• Lower Back Front Raise x 15

Take your time, focus on control, and move at your own pace.

If you’re just starting out, go through it once.
If you want more of a challenge, repeat the full workout twice.

The goal isn’t to be perfect — it’s to get moving and build consistency.

👉 If you enjoy simple, effective workouts like this, check out our live sessions or explore more training options on the site.

2 Simple Core Exercises That Are Better Than Sit-Ups

If you’ve been told that sit-ups are the key to a strong core, you’re not alone.

But for many people, they can cause more strain than benefit — especially in the lower back and neck.

The good news? You don’t need them.

In this video, we focus on 2 simple and effective core exercises that build real strength, stability, and coordination.

Dead Bugs
This exercise teaches control through opposite arm and leg movement, helping your core stabilise your body while you move.

Overhead March
A great standing option that challenges your balance and forces your core to engage to keep you stable.

Both of these exercises are beginner-friendly and can be done at home with little to no equipment.

If your goal is to move better, feel stronger, and protect your body long-term — these are a great place to start.

Give them a try and see how you feel.

Signs Your Core Is Weak (And What To Do About It)

Core strength is one of the most important foundations of movement, but it’s also one of the most misunderstood.

Many people assume they have a strong core simply because they can do basic exercises, but signs like poor balance, instability, or lack of control often tell a different story.

A weak core can affect everything from posture to strength and even increase the risk of injury.

In this workout, Cyn demonstrates four simple exercises designed to improve core activation, control, and stability.

The goal is not to train harder, but to train smarter — focusing on quality movement and consistency.

If you stay consistent with simple, effective exercises like these, you’ll begin to notice improvements not just in your core, but in your overall strength and coordination.

Train with us live every day through our online classes.

www.ricogroupfitness.net

4 Knee-Friendly Alternatives to Lunges

Lunges are one of the most common leg exercises in fitness programs, but for many people they can feel uncomfortable or difficult to perform.

Balance issues, previous injuries, or simple joint sensitivity can make lunges frustrating.

The good news is that lunges are not the only way to build strong legs.

In this short workout video, Cyn demonstrates four exercises that target the same major muscle groups — glutes, quadriceps, and hamstrings — while helping support knee stability.

The key message is simple:
fitness should adapt to your body, not the other way around.

By finding the right alternatives you can continue building strength, improving mobility, and staying consistent with your workouts.

If you enjoyed this session, you can train with us live every day through our online classes.

Visit our timtable for the full schedule and workout library.

www.ricogroupfitness.net

Knee Friendly Alternatives to Squats

Many people stop training their legs when squats begin to cause knee discomfort.

The good news is there are many effective exercises that strengthen the legs and glutes without placing excessive pressure on the knee joint.

Here are two simple movements you can add to your routine.

Exercise 1: Leg Raises

Perform this exercise slowly while keeping the moving leg straight and the toes pointing forward.

Recommended volume:

2 sets of 25 repetitions on each side.

This movement helps strengthen the hips and outer thigh, which support knee stability.

Exercise 2: Hip Raise With Clam

Lie on your back with your knees bent and feet flat on the floor.

Raise your hips while opening the knees slightly, activating the glutes and hips.

Recommended volume:

2 sets of 25 repetitions.

This exercise strengthens the posterior chain and improves hip stability.

Final Thought

Knee discomfort during squats does not mean you have to stop training your legs.

By strengthening the hips, glutes and supporting muscles, many people find their knee function improves significantly over time.

Consistency and proper movement are always more important than intensity.

Train with us live online:

👉 www.ricogroupfitness.net

Beginner Arm Workout You Can Do At Home

A lot of people ask the same question when they first begin strength training:

"I'm a beginner and want to tone my arms. Can you help?"

The good news is that you don't need heavy weights or complicated gym machines to start building strength.

This simple beginner arm workout uses light dumbbells and basic movements that help develop strength, coordination and muscle tone.

Beginner Arm Workout

Shoulder Press – 10 reps

Cross Curls – 20 reps

Tricep Kickbacks – 20 reps

Upper Back Rows – 15 reps

Wall Pushups – 15 reps

Complete two rounds at a comfortable pace.

Focus on good technique and controlled movement rather than rushing through the reps.

Strength training is one of the best things you can do for your health, especially as we get older. It helps maintain muscle, support joint health and improve everyday functional movement.

If you'd like more guided home workouts you can join our live training sessions or explore our online fitness programs.

Visit:

www.ricogroupfitness.net

5 Dumbbell Exercises for a Quick Upper Body Workout

If you have a pair of dumbbells at home, you already have everything you need for a great upper body workout.

In this short sequence, Cyn demonstrates five simple exercises that target the major upper body muscle groups.

The movements include:

• Shoulder circles
• Tricep kickbacks
• Bicep work
• Dumbbell pec movement
• High pull for the back

Each exercise is performed for 15 reps, focusing on controlled movement and good positioning.

The goal is not just lifting weight, but moving well and protecting the joints while building strength.

This type of simple dumbbell training can be done anywhere and fits easily into a quick workout routine.

If you only have limited equipment available, dumbbells are one of the most versatile tools you can use.

Train consistently, move well, and build strength over time.

– Rico Group Fitness

What To Do When You Can’t Lunge

If lunges aggravate your knees or feel unstable, that doesn’t mean you’re weak — it means you need smarter progressions.

This routine focuses on joint-friendly alternatives that build strength and control without unnecessary strain.

Perfect for beginners, over-40 clients, or anyone returning after time off.

Full routine below.

Glutes & Inner Thigh Strength Without Forcing Depth

If traditional lunges aggravate your knees, you don’t need to push deeper — you need better angles.

This routine combines glute and inner thigh work using controlled range and 45° foot positioning to reduce stress while still creating serious muscular activation.

Ideal for over-40 clients, beginners, or anyone rebuilding strength after time off.

Full routine below.

Remember: You don’t have to train like you’re 20 to get results.
Train smart. Train consistently.
— Cyn 💚

Signs Your Core Is Weak (And How to Start Fixing It)

If your core feels weak, unstable, or easily fatigued, the solution isn’t endless sit-ups.

In this beginner-friendly routine, Cyn demonstrates practical standing movements that help build real-world core strength, balance, and control — without getting on the floor.

These drills are ideal for:

• Beginners returning to exercise

• Joint-sensitive clients

• Anyone wanting stronger everyday movement

👉 Full follow-along routine below.

Beginner Low-Impact Workout That’s Easy on the Joints

Looking for a beginner-friendly workout that won’t stress your knees or hips?

This low-impact full body routine helps build strength, coordination, and endurance while keeping joint load controlled and manageable.

It’s ideal for:

✅ Beginners starting their fitness journey
✅ Adults returning to exercise
✅ Anyone wanting effective, joint-friendly training
✅ Home exercisers short on time

👇 Full routine below.

🌟 Beginner Low-Impact Full Body Routine

This beginner-friendly, low-impact workout is designed to stimulate the cardiovascular system while building strength, coordination, and muscular endurance — all without excessive stress on the joints.

If high-impact training doesn’t suit your knees, hips, or lower back, this routine is an excellent way to keep progressing while protecting the body.

💪 Why This Routine Works

This session helps you:

✅ Build full body strength
✅ Improve coordination and rhythm
✅ Support posture and joint stability
✅ Increase muscular endurance
✅ Train effectively with minimal impact

It’s particularly useful for beginners, return-to-training clients, and anyone wanting a safer but still effective conditioning block.

🏋️ Equipment Used

• Black weights: 5kg each

• Blue weights (running arms): 3kg each

Choose loads appropriate to your current strength and always prioritise clean movement over heavier weight.

⚠️ If You Have Knee or Joint Concerns

If any movement causes discomfort:

• Work only within your pain-free range

• Reduce depth as needed

• Gradually increase range as strength improves

• Seek professional guidance if unsure

In many cases, joint discomfort during exercise is technical and improves quickly once the correct muscles are doing the work rather than the joints.

🔁 Programming Notes

• Rest 60–90 seconds between movements if performing as a circuit

• Perform 2–3 sessions per week

• Can be used as a standalone short workout or combined with other sessions

Each round takes approximately 5–10 minutes, making it easy to integrate into a longer training plan if desired.

Strong, controlled movement always wins long term.

Enjoy!
Cyn 💚

Can’t Do Lunges? Try These 4 Smart Alternatives

If lunges bother your knees, hips, or balance — you’re not alone.

For many adults (especially 35+), lunges can feel unstable, uncomfortable, or simply too aggressive too soon. The good news? You can still build strong, functional legs without them.

These four movements help rebuild coordination, glute strength, and hamstring responsiveness — all critical for walking, balance, and injury prevention.

Let’s break them down.

1. Standing Heel-Toe Isometric

25 reps each leg

This simple but powerful movement helps overload the base glute while reinforcing the natural heel-to-toe pattern used in walking and running.

Why it matters:

• Improves walking mechanics

• Builds single-leg stability

• Reinforces arm-leg coordination (crucial for balance)

• Helps reduce trip risk as we age

👉 Coaching tip: Focus on smooth arm swing — many adults lose this natural rhythm over time.

2. L-Shape Side Taps

This drill challenges your ability to control the torso over a slightly bent knee while reaching the toe laterally and backward.

What it trains:

• Lateral hip stability

• Toe pointing control (often lost with inactivity)

• Direction change mechanics

• Balance under movement

This is what we call “trip-proofing” your movement.

👉 Keep your torso stacked over the working leg — don’t drift.

3. Standing Heel Kicks (Hamstring Curls)

50 reps alternating

In our experience, many hamstring issues don’t come from weakness alone — they come from poor firing speed.

Modern life trains us to sit… then suddenly move fast.

That mismatch is where problems start.

Benefits:

• Improves hamstring reaction speed

• Supports lower-back health

• Reinforces safe sit-to-stand patterns

• Builds posterior chain endurance

👉 Move with rhythm — not momentum.

4. Standing Butt Kicks

25 reps each leg

This final movement ties the sequence together by training the last arc of hip extension while maintaining strong base-leg glute activation.

Why we include it:

• Reinforces hip extension

• Builds rear-chain coordination

• Completes the lunge pattern safely

• Improves single-leg control

👉 Keep the standing leg tall and stable.

✅ The Bottom Line

You don’t have to force lunges to build strong, capable legs.

Smart, controlled standing drills like these can:

• Improve balance

• Strengthen glutes and hamstrings

• Reinforce walking mechanics

• Reduce injury risk

Most importantly — they help you stay confident and capable in everyday movement.

Want full structured, knee-friendly workouts?
👉 Join the Rico Group Fitness members library for guided sessions designed for real bodies and real life.

5 Signs You’re Sitting Too Much — And How to Fix Them

Modern life has dramatically increased the amount of time we spend sitting — at desks, in cars, on couches, and behind screens. Unfortunately, prolonged sitting can weaken key muscle groups, restrict mobility, and lead to ongoing joint discomfort if left unaddressed.

The good news? Your body gives warning signs early — and with the right movements, you can reverse many of the negative effects before they become long-term problems.

This short routine targets the muscles most affected by excessive sitting while restoring natural movement patterns.

✔️ Sign #1: Tight hips and restricted leg movement

When we sit for long periods, the hip flexors tighten and the glute muscles become underactive. Over time, this alters posture and reduces walking efficiency.

What to do:
Focus on controlled leg raises while keeping the working leg straight and aligned with the torso. This helps reactivate the outer glute muscles and improve hip stability.

Recommended: 25 reps each leg.

✔️ Sign #2: Weak glutes and poor pelvic stability

The glutes are designed to be one of the strongest muscle groups in the body, yet prolonged sitting often switches them “off.” When this happens, surrounding joints — particularly the hips, knees, and lower back — are forced to compensate.

What to do:
The hip raise is one of the most effective ways to reverse the muscular effects of sitting. Drive the hips upward with control and focus on full muscle engagement.

Pair this with a clam movement to activate the inner thigh muscles, which play a critical role in stabilizing the knee during everyday walking mechanics.

Recommended:
2 rounds of 25 repetitions.

✔️ Sign #3: Reduced mobility when getting up or moving

If you feel stiff when standing or notice your movement isn’t as smooth as it once was, this is often a sign that your muscles have adapted to inactivity.

The key is not intensity — it is consistency.

Small, targeted drills performed regularly can dramatically improve how your body feels and functions.

How Often Should You Do This Routine?

Perform these drills 2–3 times per week to restore muscle activation, improve mobility, and support healthier movement patterns.

Each round takes only a few minutes — making it easy to integrate into your existing training or use as a quick standalone session.

A Quick Reminder

Always work within a pain-free range of motion and progress gradually as your strength improves. If discomfort persists, seeking professional guidance can help identify technical adjustments that ensure the muscles — not the joints — are doing the work.

Move better. Feel stronger. Stay pain-free.

If you’re ready for structured, full-length workouts designed to support strength, mobility, and longevity:

👉 Join our members library here:
https://ricogroupfitness.net/become-a-member

🦵 Knee Friendly Cardio

Low-Impact Conditioning for Strength, Fitness & Joint Confidence

This knee-friendly cardio session is designed to improve cardiorespiratory fitness, posture, strength, and coordination while keeping joint stress to a minimum.

It’s a challenging yet controlled combination that supports fat burning, pelvic floor activation, hip–knee mobility, and full-body coordination, making it ideal for anyone who wants to stay fit without aggravating their knees.

🎯 What This Session Trains

• Cardiorespiratory endurance

• Postural realignment and core stability

• Muscle strength and definition

• Fat burning and metabolic activation

• Pelvic floor and stabiliser engagement

• Hip–knee mobility and coordination

⚙️ Equipment

• Optional dumbbells: 5kg / 11lb (blue weights shown)
  This session can also be performed bodyweight only.

⚠️ If You Have Knee Issues

If you have knee discomfort, this session can still be used safely by:

• Working strictly within a pain-free range of motion

• Limiting depth, speed, or intensity that triggers discomfort

• Gradually increasing range and effort as strength improves

In most cases, knee pain during exercise is technical rather than structural. One well-chosen feedback session with a qualified trainer can often correct movement patterns so the muscles take the load instead of the joints.

If you’re unsure how to approach a trainer without being sold a long-term program, feel free to reach out — I’m happy to help you navigate that.

🔁 The 5 Exercises (In Order)

1️⃣ Invisible Skipping Rope

50 repetitions

An underrated but powerful movement with many benefits:

• Gentle, progressive impact tolerance

• Upper–lower body coordination

• Rhythmic breathing and posture control

• Dynamic core stability

• Wrist mobility and lower-leg conditioning

Coaching cues:
Stay tall, shoulders back, wrists make small circles in time with the jumps. Stay off the heels and push through the balls of the feet.

2️⃣ Repeater Knees

50 repetitions each leg

A highly effective cardio and leg activation drill that excites the muscles quickly.
Benefits include:

• Reciprocal arm–knee coordination

• Glute stabilisation to offset prolonged sitting

• Strengthening walking and leg-exchange mechanics

• Lower-body toning and fat burning

Tip:
Think opposite elbow to opposite knee. Bend the standing leg only within a pain-free arc.

3️⃣ Invisible Ball Slams

25 repetitions

A full-body coordination exercise disguised as cardio.
The biggest benefit comes from direction changes, where kinetic energy creates progressive overload.

Coaching cues:
Feet just outside shoulder width, small squat, arms move as if throwing and slamming a ball. Increase squat depth if you want more leg involvement.

4️⃣ Running Arms

30 seconds

A classic upper-body cardio movement that trains:

• Shoulders, chest, arms, and upper back

• Core engagement and posture

• Cardiorespiratory endurance

Key points:
Maintain a 90-degree bend in the elbows, pull elbows back behind the ribs, keep muscles tight, and breathe with the movement. Alternate leg stance each round if desired.

5️⃣ Rope Pulls (Alternating Arms)

50 repetitions

Excellent for:

• Bilateral coordination

• Upper–lower body timing

• Upper-back strength and postural balance

• Core engagement with rhythmic knee bending

Execution:
Reach high with one arm, “grab the rope,” and pull down to waist height. Alternate arms smoothly while keeping the core engaged.

🧩 Session Structure

• Perform all exercises in order

• Rest 60–90 seconds between exercises

• Repeat 2–3 rounds

• Approx. 5–10 minutes per round

• Frequency: 2–3× per week for up to 6 weeks

This routine can be used as:

• A standalone knee-friendly cardio session, or

• A conditioning block within a full training day

🔥 Fat Loss Context

Fat-burning processes generally increase after around 25 minutes of continuous activity.

• General conditioning sessions: ~20 minutes

• Fat-loss-focused sessions: 40–60 minutes

Combine this session with another workout if fat loss is your primary goal.

💬 Final Note

This routine is about confidence through movement — training your body to handle rhythm, coordination, and load without fear or joint stress.

Stay patient, work within your limits, and let consistency do the heavy lifting.

— Cyn

Calisthenics- A form of training that can change your life!

System Athletica is all about calisthenics training. But what exactly does CALISTHENICS mean and what’s it all about?

It's basically the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn body fat.
Minimal equipment is needed for calisthenics and can be performed anywhere there is a floor and space. One of the most beneficial aspects of training this way is increased endurance, as with most exercises, you will work almost every muscle in the body. The moves in calisthenics are natural ones that are far better for your joints. Many people who weight train suffer from joint pain because there are exercises that use joints in an unnatural way.

Personally, this is my favorite style of training. I always feel so good after a System Athletica class. The thousands upon thousands of squats, lunges, knees, glute work, taps and heels that I've rep'd out in this class have given me so many benefits.
The strength in my legs are all thanks to this style of training. It's what strengthened Justin's knees after suffering pain for many years.
We cannot recommend calisthenics enough!
System Athletica- Mondays 6pm & Wednesdays 9:30am.
Do yourself the biggest favor and add these classes to your training regime.
Your body and your life will change for the absolute better.

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Bits about pushups

Justin and I do pushups in almost every single class. Love them or hate them, you can't deny how good the ol' push up really is. Why you ask??

Well... as you lower your body to the floor and that familiar "burn" starts to kick in, I bet the last thing you're thinking is "wow! This is activating every single muscle in my body!" However, this is probably one of the top benefits of the push up. Major muscle groups like the biceps, triceps, stomach muscles, anterior deltoids and the lower body are activated to support your body while stabilizing your movements.

Classified a compound exercise (meaning multiple muscles are called upon), the most underrated benefits of doing pushups is the stretch it provides your biceps and back. As you lower yourself down, your back muscles are effectively stretched and when you push yourself back up, your arms get a full stretch as they extend. 

And going back to it being a compound exercise, when you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise which supports heart health and promotes the reduction of stored body fat. Not to mention: the pushup gives you a full body workout, helps create balance, stability and muscle density, you can do them anywhere, they burn calories, easy to modify, and the best part is... they are free!!

I could boggle your mind some more but I think you get the jist of why you need to do your pushups!!

J & I will do around 150 per day... how many do YOU do?!? 

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