Functional Body Building

Build

Intermediate

Difficulty

Sessions

+500

Points

About

Equipments Required

Dumbbells

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Session

Build Day 1

52 mins

Intermediate

Build

Functional Body Building

Build Day 1

52 min

Intermediate

10 pts

About

Welcome to Episode 1 of the BUILD series! Get ready to unleash the power of your legs and core with an electrifying workout designed to ignite strength and stability throughout your entire body. From dynamic squats to targeted lunges, deadlifts to core-crunching flutter kicks, this episode will push your limits and lay the foundation for a rock-solid physique. Grab your dumbbells and let's dive into this journey towards greater strength and muscle definition!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build - Day 2

55 mins

Intermediate

Build

Functional Body Building

Build - Day 2

55 min

Intermediate

10 pts

About

Welcome to Episode 2 of the BUILD series! Today, we're turning up the intensity with a focus on your back and biceps, building strength and endurance that will transform your upper body. Dive into a challenging lineup of exercises—from bent-over rows to bicep curls—that will test your limits and enhance muscle growth. Expect to master the art of control with holds and slow eccentrics, pushing you to achieve gains you can see and feel. Let's grab those dumbbells and make every rep count!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 3

39 mins

Intermediate

Build

Functional Body Building

BUILD Day 3

39 min

Intermediate

10 pts

About

Welcome to Episode 3 of the BUILD series! Today’s session is a powerhouse leg and core workout, featuring dynamic exercises like DB Deadlift to Jump and Single Leg RDL to Forward Lunge, paired with intense core strengthening moves like Bench Knee to Chest Leg Raises and DB Russian Twists. Get ready to push your limits, boost your stamina, and sculpt a stronger, more resilient body. Let’s get to work and build those gains!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 4

59 mins

Intermediate

Build

Functional Body Building

BUILD Day 4

59 min

Intermediate

10 pts

About

On Episode 4 of the BUILD series, we're zeroing in on your shoulders and triceps with a series of potent exercises designed to enhance definition and power. Prepare to tackle a blend of dynamic moves like Seated DB Arnold Press and Military Press supersets, DB Lateral Raises, and intense tricep builders like Close Grip Push Ups and DB Tricep Kickbacks. This targeted session will challenge your endurance and strength, paving the way for solid, sculpted shoulders and triceps. Get ready to press, lift, and push your way through an epic workout!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 5

41 mins

Intermediate

Build

Functional Body Building

BUILD Day 5

41 min

Intermediate

10 pts

About

Welcome to Episode 5 of the BUILD series! We're hitting the ground running with a powerful Legs & Core session! Today's lineup includes a mix of compound movements and targeted exercises to sculpt and strengthen your lower body and core. From Sumo Deadlifts to Reverse Nordic Curls, Narrow Goblet Squats to V-Ups, each exercise is carefully selected to maximize your gains and push you towards your fitness goals.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 6

50 mins

Intermediate

Build

Functional Body Building

BUILD Day 6

50 min

Intermediate

10 pts

About

Welcome to Episode 6 of the BUILD series, where we're diving deep into an intense Chest & Triceps session! Get ready to challenge your upper body strength with a variety of chest and tricep exercises designed to ignite muscle growth and definition. From Push Up Pulses to Incline DB Bench Press with slow eccentrics, each move is crafted to push your limits and elevate your gains. With supersets like Flat Bench Press paired with DB Close Grip Press and Alternating Single Arm Chest Press, this workout will leave you feeling pumped and primed for progress.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 7

47 mins

Intermediate

Build

Functional Body Building

BUILD Day 7

47 min

Intermediate

10 pts

About

On Episode 7 of BUILD, get ready to challenge your lower body with a dynamic workout focusing on endurance and power. In this session, we'll be incorporating exercises like Squat Jumps, DB Reverse Double Bounce Lunges, and Single Leg Hip Thrusts to sculpt and strengthen your legs and glutes. And don't forget to engage your core with moves like Single Leg Lifts and Windshield Wipers for added stability and balance. Let's dive in and elevate your fitness journey!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 8

49 mins

Intermediate

Build

Functional Body Building

BUILD Day 8

49 min

Intermediate

10 pts

About

Welcome to Episode 8 called "Back LIKE A TANK"! Prepare to strengthen and sculpt your back muscles with a series of intense exercises designed to build endurance and power. In today's session, we'll be targeting key muscle groups with moves like DB Bentover Rows, One Arm DB Neutral Grip Rows, and DB Lat Pull Overs. Get ready to unleash your inner strength and forge a back that's as solid as steel! Let's dive in and conquer this workout!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 9

34 mins

Intermediate

Build

Functional Body Building

BUILD Day 9

34 min

Intermediate

10 pts

About

Welcome to Episode 9 of BUILD! Get ready to challenge your lower body and core with a series of intense exercises aimed at building strength and stability. In this session, we'll be targeting key muscle groups with moves like Front Rack Squats, DB Side Lunges, and DB Bulgarian Split Lunges to sculpt and tone your legs. Plus, we'll fire up your core with exercises like Side Plank Hip Drops for added balance and endurance. Let's kick it into high gear and power through this workout for legs that are strong and resilient!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

BUILD Day 10

52 mins

Intermediate

Build

Functional Body Building

BUILD Day 10

52 min

Intermediate

10 pts

About

Welcome to "Shoulder Like a Boulder" on Episode 10 of BUILD! Get ready to sculpt and strengthen your shoulders with a powerhouse workout designed to build definition and endurance. In this session, we'll be targeting every angle of your shoulders with exercises like MMA Plank, Single Arm DB Arnold Press, and Shoulder 6 Way. Plus, we'll focus on stability and control with moves like T-Raises and Elbow Extensions. Let's rock those shoulders and carve out the boulder-like strength you've been aiming for!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 11

35 mins

Intermediate

Build

Functional Body Building

Build Day 11

35 min

Intermediate

10 pts

About

Welcome to Episode 11 of BUILD! Get ready to sculpt and strengthen your chest muscles with a high-intensity workout designed to push your limits. In this session, we'll be targeting every aspect of your chest with a variety of exercises including Push Ups, Flat DB Bench Press, and Standing DB Cross Body Raises. Whether you're looking to build mass or enhance definition, this workout will leave your chest feeling pumped and powerful. Let's dive in and conquer this chest-centric challenge!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 12

46 mins

Intermediate

Build

Functional Body Building

Build Day 12

46 min

Intermediate

10 pts

About

Welcome to Episode 12 of BUILD, focused on upper body strength and definition! Prepare to elevate your workout with a series of challenging exercises designed to target your chest, back, and arms. Get ready to feel the burn with moves like Regular Push Ups and Seated Triceps Extensions, followed by dynamic supersets including DB Incline Bench Press with Rows and Flat Bench Press with Single Arm DB Rows. Let's push our limits and sculpt a stronger, more defined upper body together!

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 13

36 mins

Intermediate

Build

Functional Body Building

Build Day 13

36 min

Intermediate

10 pts

About

On Episode 13 of BUILD, get ready to ignite your upper body workout with a variety of targeted exercises aimed at sculpting your shoulders and arms. In this session, we'll be focusing on moves like Seated Dumbbell Shoulder Press, Incline Hammer Curls, and Dumbbell Lateral Raises to build strength and definition. Plus, we'll add in some killer finishing touches with Shoulder 6 Way and Concentration Curls.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 14

50 mins

Intermediate

Build

Functional Body Building

Build Day 14

50 min

Intermediate

10 pts

About

Welcome to Episode 14 of BUILD! In this session, we'll be targeting every aspect of your shoulder muscles with moves like Floor Seated Shoulder Press, Dumbbell Kneeling Push Press, and Arnold Press. Plus, we'll add in variations like Neutral Grip Dumbbell Strict Shoulder Press and Close Grip Standing Dumbbell Shoulder Press for maximum muscle engagement.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 15

45 mins

Intermediate

Build

Functional Body Building

Build Day 15

45 min

Intermediate

10 pts

About

On 15 of BUILD, the focus is all on leg strength and stability. We'll focus on exercises like DB Sumo Deadlift, DB Staggered Squat, and DB RDL to target every muscle in your lower body. Additionally, we'll incorporate DB Step Ups and DB Bulgarian Split Squats for comprehensive leg engagement. To round things out, we've included core-focused moves such as Russian Twists and Dead Bugs to ensure a well-rounded workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 16

49 mins

Intermediate

Build

Functional Body Building

Build Day 16

49 min

Intermediate

10 pts

About

Welcome to Episode 16 of BUILD! This session is dedicated to building chest and tricep strength with a combination of dynamic and controlled exercises. We'll kick off with a mix of push-ups and DB flat bench presses to activate your chest muscles. Next, we'll move to DB incline bench presses paired with MMA planks, and hammer grip chest presses followed by tricep dips. Additionally, you'll challenge your muscles with tempo push-ups, wide elbow DB chest presses, and close grip kneeling push-ups. To ensure complete engagement, we'll incorporate DB pullovers and finish with a 4-minute diamond push-up set.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 17

32 mins

Intermediate

Build

Functional Body Building

Build Day 17

32 min

Intermediate

10 pts

About

This session, on episode 17 of BUILD, is focused on enhancing your back and shoulder strength with a series of targeted exercises. We begin with Unilateral Deadlifts to engage each side individually, followed by DB Bentover Rows and Incline DB Chest Rows to work on your upper back. We'll add variation with DB Bentover Rows using an inverted grip, and further isolate muscles with DB Bentover Reverse Flies. To complete the workout, we'll perform DB Lat Pullovers for lat engagement and finish with Dumbbell Halos to strengthen your shoulders and core.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 18

36 mins

Intermediate

Build

Functional Body Building

Build Day 18

36 min

Intermediate

10 pts

About

Episode 18 of BUILD is all about combining power and precision to sculpt your shoulders and legs. We'll start with DB Thrusters and DB Push Presses to activate your entire body. Next, we'll incorporate DB Front Rack Pulses and DB Military Presses for shoulder endurance. To enhance lower body strength, we'll add DB Overhead Reverse Lunges and DB Front Rack Side Lunges. Finally, we'll refine your shoulder definition with DB Lateral Raises and finish off with DB Calf Raises for a complete leg workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 19

35 mins

Intermediate

Build

Functional Body Building

Build Day 19

35 min

Intermediate

10 pts

About

On Episode 19 of BUILD, we're targeting your chest and core with a mix of strength and endurance exercises. We'll kick off with a powerful superset of Incline DB Chest Presses and DB Double Bounce Push-Ups for a robust chest workout. Next, we'll move to Flat Bench Flies paired with Bench Dips to enhance muscle definition. We'll also focus on triceps and inner chest with Close Grip DB Presses superset with Close Grip Push-Ups. To round out the workout, we'll engage your core with Bench Seated Knee Tucks for a strong, balanced finish.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 20

41 mins

Intermediate

Build

Functional Body Building

Build Day 20

41 min

Intermediate

10 pts

About

Episode 20 of BUILD focuses on building and defining your biceps and forearms. We’ll work through various curls, including Standing DB Bicep Curls, Incline Bench Hammer Curls, and Preacher Curls. We'll also target your core with Side Plank Hip Drops and Flutter Kicks to round out the workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 21

35 mins

Intermediate

Build

Functional Body Building

Build Day 21

35 min

Intermediate

10 pts

About

Welcome to Episode 21 of BUILD! This session targets your chest and triceps with powerful supersets for maximum muscle engagement. We'll start with Decline DB Bench Presses paired with Staggered Push-Ups to ignite your chest muscles. Next, we'll focus on your triceps with DB Skull Crushers and Prone DB Kickbacks. To finish, we'll enhance your core strength with Legs Extended Scissors and Flutter Kicks for a well-rounded workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 22

36 mins

Intermediate

Build

Functional Body Building

Build Day 22

36 min

Intermediate

10 pts

About

On Episode 22 of BUILD, we look to strengthen your back and core. We'll start with Incline Chest Supported Rows and DB Lat Pullovers for a solid back workout. Next, we'll incorporate One Arm DB Rows and Incline Bench Reverse Flies to target different muscle groups. Finally, we'll engage your core with Seated Knee Tucks for a comprehensive workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 23

37 mins

Intermediate

Build

Functional Body Building

Build Day 23

37 min

Intermediate

10 pts

About

Welcome to Episode 23 of BUILD! This session targets your shoulders and core with a variety of challenging exercises. We'll start with DB Military Presses and Alternating DB Arnold Presses to build shoulder strength. Next, we'll focus on definition with DB Inverted Close Grip Presses and DB Lateral Raises. We'll finish with DB Shrugs to enhance shoulder stability and Russian Twists to engage your core for a balanced workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 24

38 mins

Intermediate

Build

Functional Body Building

Build Day 24

38 min

Intermediate

10 pts

About

Welcome to Episode 24 of BUILD! This session is designed to enhance your chest strength and core stability. We'll start with Push Ups and Flat Unilateral Chest Presses for chest activation. Next, we'll perform Incline DB Chest Presses and Flat Bench Flies for comprehensive chest development. To finish, we'll target your core with Bicycle Crunches for a balanced workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 25

42 mins

Intermediate

Build

Functional Body Building

Build Day 25

42 min

Intermediate

10 pts

About

You're on Episode 25 of BUILD, which is dedicated to strengthening your lower body with a focus on squats, deadlifts, and lunges. We'll begin with DB Front Rack Squats to target your quads and glutes, followed by DB Romanian Deadlifts for hamstring activation. Next, we'll engage your legs with DB Reverse Lunges to enhance balance and stability. To complete the workout, we'll finish with Weighted Calf Raises for strong, defined calves.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 26

34 mins

Intermediate

Build

Functional Body Building

Build Day 26

34 min

Intermediate

10 pts

About

Welcome to Episode 26 of BUILD! This session is all about sculpting your biceps and strengthening your core. We'll start with DB Bicep Curls and DB Incline Bench Hammer Curls for solid arm definition. Next, we'll engage your biceps further with DB Chest Supported Curls and DB Concentration Curls. To challenge your core, we'll finish with Plank Hip Drops for stability and endurance.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 27

43 mins

Intermediate

Build

Functional Body Building

Build Day 27

43 min

Intermediate

10 pts

About

On Episode 27 of BUILD, we focus on building leg strength and enhancing your core. We'll start with Sumo Squats and Step Ups to target your quads and glutes. Next, we'll perform RDLs for hamstring development and Reverse Nordic Curls for additional lower body engagement. To complete the workout, we'll finish with Bicycle Crunches to strengthen your core.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build Day 28

44 mins

Intermediate

Build

Functional Body Building

Build Day 28

44 min

Intermediate

10 pts

About

Welcome to Episode 28 of BUILD, the final one for this series! Well done on getting this far! This session combines leg, core, back, and upper body exercises for a comprehensive workout. We'll start with Sumo Bench Squats and Seated Knee Tucks to engage your lower body and core. Next, we'll perform DB Bentover Rows and Seated Leg Extended Criss Cross for back and core activation. Hamstring Curls and Single Arm Incline Dumbbell Chest Presses will further target your legs and chest. We'll finish with Dumbbell Seated Overhead Tricep Extensions for a complete upper body workout.

Equipments Required

Dumbbells

Bench

How This Session Will Help Me?

Full Body

Build

SKIP

Build

₹399

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Total

₹399

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