When it comes to building strength and conditioning, the British Weight Lifting Champion and current CrossFit competitor, Craig Richey, is one online coach that you definitely should be following. Despite his status as an elite athlete, Richey understands that fast and efficient workouts are often the key to staying consistent. To that end, he’s been sharing some simple, time effective full body workouts that you can try with just a set of dumbbells and an exercise mat, building muscle and completing an epic cardio session in just 15 minutes. Here’s how to try it for yourself.
“Was harder than it looks and the the intensity and muscle overload, so good,” commented Richey, who won then 2023 British Weightlifting title in the 89kg class.
Craig Richey’s 15-Minute Full Body Dumbbell Circuit
Dumbbell Handle Pushups
Bent Over Dumbbell Row (Both Arms)
Dumbbell Step Back Lunge
Dumbbell Strict Press
Dumbbell Bicep Curl (Both Arms)
To perform this session, you’ll rep out each exercise for 30 seconds, followed by 30 seconds of rest. With 3 rounds of 5 exercises, you’ll be hitting the showers after just 15 minutes of serious work. If you really want to compete with yourself, score your total reps and try to beat that number next time.
Craig Richey’s 15-Minute Full Body Dumbbell Circuit Breakdown
Richey’s workout proves that you can get your sweat on and work smart at the same time, beginning with dumbbell pushups. This variation reduces pressure on your wrists and shoulders thanks to the neutral wrist position but also allows for a deeper movement. You’ll tax the pecs, triceps, deltoids and core as you blaze through the first exercise. Next up is the bent over dumbbell row, performed with both arms and targeting your back, chest, and upper arms. Bent over rows are great for improving spinal health and stability while being extremely functional too.
Third up is a move that leans into the lower body. The step back, or rear lunge will challenge the quads while also recruiting the calves, glutes, and hamstrings. Make sure to drive through the front foot and extend the knee as you stand back up. The penultimate move will provide a real pump as you perform a strict, overhead press. This exercise builds the deltoids in the shoulders in addition to working the arms and core.
You’ll end each round with a two-arm, dumbbell, bicep curl variation performed by holding one dumbbell at each end curling the weight vertically, and central to your torso. This ‘plate curl’ style movement builds the biceps and forearms to grow your arms by targeting multiple muscle groups. “Got me pumped,” commented the lifter and CrossFitter on completion of this epic circuit, provided by his The Daily Cardio platform. “On the agenda for tomorrow,” responded one seriously inspired follower.
Why not give it a go for yourself? Feel free to make adjustments based on your own level of fitness, such as tweaking the rest times, or the size of the dumbbell. And, shirt-off is also optional!
Damien Patrick qualified for this third Olympia Men’s Physique final with a win at the IFBB Southern Muscle Showdown Pro back in October 2024, and with many observers feeling that he’ll bring his best package yet to the Las Vegas stage, Patrick recently shared a “classic” back workout that could help him crack the categories’ top ten.
Patrick earned his IFBB Pro Card at the NPC USA Championships in 2018, and is hoping that 2025 will prove to be his most successful year yet. “Try this back workout on your next training session,” encouraged the 38-year-old, who has more than 300K Instagram followers, and has dabbled in acting but is now doubling down on his bodybuilding and coaching career.
Single Arm Machine Row: 4 Sets, 12, 12, 10, 10, 8 Reps
Dumbbell Row: 5 Sets, 12 12, 10, 10, 8 Reps
Seated Cable Row: 3 Sets, 8 Pause Reps
Damien Patrick’s Classic Back Workout Breakdown
The bodybuilder began his session with wide-grip cable lat pulldowns. This is a compound pulling exercise that works several muscle groups. While it targets the lats to help give you wings, this move also hits your upper body, biceps, shoulders, and abs, providing plenty of bang for your buck. Next up was the single arm machine row. Unilateral exercises like this require less weight, but the move often feels heavier as you execute each rep with a single limb. Single arm work is also a great way to work on symmetry and fix any strength and muscle imbalances, making it ideal for Olympia prep. As another multi-muscle group move, it thrashes the lats, deltoids, rhomboids, and trapezius, making for an all-round classic back exercise.
Patrick reps it out further by executing dumbbell rows for this third exercise, blasting his back and forcing it to build back stronger. These rows are another compound exercise that hit all of the major groups including the lats, trapezius, and rear deltoids to sculpt some serious shape into his rear upper body.
Finally, Patrick takes a seat for the final blast of back work, taxing his upper back, lats, and biceps. Notice that the bodybuilder uses a descending rep scheme for all exercises except for this final one, and makes sure to get the very best out of these seated back rows by adopting a pause at the end of each pull, in order to damage those muscle fibers under extra tension, leading to a heightened sate of hypertrophy when going heavy.
Whether or not this will be Damien Patrick’s most successful year at the Olympia remains to be seen, but with classic workouts like this one, he’s really put his back into progressing his position.
When Julian Williams drives his board into the face of a wave, the movement looks effortless — a quick pop, an explosive rise, and a fluid turn that feels more like instinct than exertion. But behind that effortless display is hours in the gym fine-tuning the type of power and precision that separates weekend surfers from those competing on the world stage.
“It’s about staying light and explosive,” Williams says. “I don’t want to bulk up—I want to be able to move fast and stay balanced.”
That approach carried him into history this summer at the U.S. Open of Surfing, where the 23-year-old became the first Black Hawaiian to compete in the World Surf League after earning a coveted wildcard. His strength, conditioning, and mindset have been sharpened as much on land as in the water, a balance of plyometrics, core activation, breathwork, and stretching that builds the foundation for every wave he rides.
Now, as he readies for the next chapter of his career, Williams’ training routine is more than just a competitive edge—it’s also a form of representation. Through his competing in
The Training Behind Surfing’s Explosiveness
Williams’ training is a finely tuned balance between strength, endurance, and mobility, designed specifically to meet the demands of competitive surfing. In the weeks leading up to a contest, he splits his time between surfing two to three hours daily and hitting the gym three to five times per week, carefully tapering his gym work as the event approaches. “I try to keep it light in the gym, especially before the contest,” he explains. “I just want my muscles to feel ready, not tight. It’s about reminding them, ‘Hey, we’re about to start reacting really quick, so let’s get ready.’”
The exercises themselves are a mix of core and leg activation, functional movements, and explosive drills. Medicine ball twists build rotational power for turns and aerials, while jump squats and burpees mimic the pop-up movement and drive needed to attack the waves. Romanian deadlifts, Russian twists, and banded rotations round out the routine, giving him both stability
and fluidity. “A lot of what I do is foundational training,” Williams says. “It’s really just activating the core and legs, making sure my body is ready to move fast in every direction.”
Even during high-intensity workouts, Williams incorporates breath control, holding intervals for 20–30 seconds during medicine ball slams or lunges to simulate underwater pressure. “It’s about making your mind comfortable with situations you might not control in the water,” he says. The result is not just physical power, but mental readiness—an ability to stay calm and explosive under pressure.
Balancing Strength and Fluidity
For Williams, strength isn’t about bulk—it’s about mobility, flexibility, and staying light in the water. Recovery and stretching are as essential as lifting itself. After gym or surf sessions, he spends 30 minutes in quiet stretching, rolling out tight spots from head to toe, hitting the hips, knees, ankles, and especially the lower back. “I used to have a problem with my lower back,” he admits. “But the more I focused on mobility and stretching, the better I felt—and it really improved my pop-ups and power on the bottom of the wave.”
His gym sessions prioritize core and lower-body movements, but Williams makes sure no body part is neglected. Push-ups, planks, and functional upper-body work keep him balanced, while light, controlled weight training ensures he maintains strength without sacrificing nimbleness. Nutrition complements this approach. Partnering with Organic Gorilla protein bars for pre- and post-surf fuel, he keeps his body light, energized, and ready for action. “What you put in your body ultimately affects how you operate in the water and outside of the water,” he says.
Even the mental component reflects this balance. Visualization and strategic planning allow him to react instinctively during heats without overthinking. Music, cultural work on a taro patch, and hikes with family provide mental reprieves, letting him separate from the ocean while keeping his body and mind primed for performance.
Kenny Morris
Breaking Barriers in Surfing’s Lineup
Beyond the physical and mental preparation, Williams carries a cultural significance. At the U.S. Open, he became the first Black Hawaiian to compete in the WSL (World Surf League), a milestone years in the making. “
I knew I could get myself there, I just didn’t know when,” he recalls, reflecting on a childhood memory of stealing pro surfer’s Julian William’ parking sign — that read “Julian’s Mom’s Parking Spot” as a keepsake and motivation, telling his mom that that spot would soon be hers. That memory now feels prophetic—a young boy dreaming of the very moment he ultimately realized.
Williams used the pressure and attention as fuel rather than a distraction. “Even though I didn’t advance through that round, I was able to surf and show people, this is how I surf, this is where
we are, and this is where we’re meant to be,” he says. His approach embodies both performance excellence and cultural representation—proving that preparation, skill, and discipline can carve out space in a sport historically lacking diversity at the elite level.
Community and Culture
This ethos extends naturally into A Great Day in the Stoke, a surf festival that Williams calls the biggest conduit for his career. The festival provides not only exposure but also a platform for Black surfers to connect, compete, and inspire the next generation. “I want to see people better than me,” he says. “Because that means there’s going to be better representation. The more competitors that come in, the more younger generations we’re able to inspire to get closer to the water.”
Williams’ long-term vision stretches beyond competition. He hopes to open a surf school providing access and training for underserved youth, combining his understanding of physical preparation, headspace management, and cultural heritage. It’s a full-circle mission: the training that fuels his performance also equips him to lead and lift a community.
Julian Williams
The Next Wave
On the waves, Julian Williams moves with the effortless explosiveness of a seasoned pro. Behind that motion is a regimen of targeted strength work, mobility, breath control, and mental strategy—a process as meticulous as it is intentional. Off the waves, he channels that same energy into community and culture, mentoring young surfers and elevating minority representation in the sport.
In Williams’ world, fitness isn’t just a tool for performance; it’s a platform for purpose. Each pop-up, each twist in the wave, and each hour in the gym is a statement: that excellence, representation, and discipline can ride the same wave. And with A Great Day in the Stoke, he’s not just competing—he’s creating space for the next generation to stand tall and ride alongside him.
Emma Sharon
Julian Williams’ Surf-Strength Workout
Total Time: ~60 minutes
Warm-Up & Mobility (10 minutes)
Neck rolls: 2 sets, 30 seconds each direction
Arm circles + shoulder mobility: 2 sets, 20 each direction
90/90 hip openers: 2 sets, 45 seconds per side
Ankle rolls: 2 sets, 20 each direction
Dynamic stretches: walking lunges + torso twist, inchworms, side shuffles
Explosive Power & Strength (25 minutes)
(Perform in supersets, rest 60–75 seconds between rounds)
Superset 1 – Legs & Core (4 rounds)
Box Jump Squats: 10 reps
Medicine Ball Rotational Slam: 12 reps per side
Superset 2 – Functional Push & Pull (3 rounds)
Burpees (pop-up simulation): 12 reps
Push-Ups w/ Shoulder Tap: 12 reps
Superset 3 – Posterior Chain & Core (3 rounds)
Romanian Deadlift: 12 reps (using moderate weight)
Plank w/ Knee-to-Elbow: 12 per side
Endurance & Breathwork Circuit (15 minutes)
3 rounds, minimal rest — train both stamina & calm under stress
Jump Squats: 15 reps
Walking Lunge: (hold inhale for 3–5 steps, exhale for 3–5 steps): 20 steps
Medicine Ball Rotational Throw: 12 per side
30-second breath hold plank: (hold after exhale for added challenge)
Cool-Down & Recovery (10 minutes)
Foam roll (hamstrings, quads, lats): 2 minutes each
Stretching (hamstrings, hip flexors, shoulders): 30 seconds each
Deep breathing: 4-second inhale, 6-second exhale: 2 minutes
Kane Brown is readying for the European and U.K. legs of his epic “The High Road Tour” with a renewed passion for working out, and as this back and shoulder session illustrates, the ‘Heaven’ hitmaker will be raising the roof for his fans, thanks to strong showings like this plan, shared by the singer himself.
The top-selling country music songwriter and vocalist tells M&F that he builds his solid back and shoulders in order to keep strength and stamina levels up for the stage while perfecting his posture for performing. You don’t have to be a country music superstar to try it, just a desire to dig deep and stand tall.
Kane Brown’s ‘The High Road’ Back and Shoulder Workout
Warmup
Incline Treadmill — 25 minutes at 12 degrees
The Workout (3-4 sets of 12-15 reps for each exercise)
He then starts the main portion of his back and shoulder workout with seated single arm cable rows. “I like to concentrate on the muscle that you are working,” explained Brown in a recent interview with M&F, noting how he likes to feel the contraction and full stretch with every rep. “Lighter weights, higher reps,” is the strategy, he says, in order to build his stamina for the stage.
To that end, the ‘Miles On It’ singer goes the distance with 4 to 5 sets of 12 to 15 reps but keeps the weight heavy enough to feel the burn. Single arm cable rows are a unilateral exercise that work each side of the body independently, taxing the lats, rhomboids, shoulder, and neck. It’s a great movement for perfecting your posture because it addresses any imbalances.
Next, Brown moves on to lat pulldowns, utilizing both a pronated (overhand) grip, and a supinated (underhand) grip. This is a stellar idea because you’ll really hammer the lats, but will also make sure to exhaust a wider range of muscles than you would with just one style of grip. The pronated grip will utilize more of the shoulders than the supinated grip because the underhand variation bears more of the load on the biceps. By performing both moves, you will get a thorough back, arm, and shoulder workout on one exercise station.
Moving on to cable lat pullovers, Brown is really spreading his wings. Once again, the primary muscle to take the most pounding is the latissimus dorsi, but your entire triceps will also come into play. The pecs, shoulders, and upper back will be taxed here, making it another great value exercise.
Next, Brown takes to the bench for single arm dumbbell rows, leaving his lats nowhere to hide once again. By targeting his lats so consistently during this workout, the singer is building the much-coveted V-shape, while making his waist appear narrower. Dumbbell rows also double down on his arms, shoulders, and neck, for further upper body mass.
For the final exercise in his main workout, Brown crushes the cable upright row, ensuring that he’ll raise the roof of future concert arenas with an exercise that strengthens the shoulders while also increasing his mobility. Brown’s arms will get buffer, too, as the triceps help take some of the weight from the cable.
As with all the exercises in this workout, the singer explains that he aims for a slow and controlled motion, feeling each contraction and stretching at the end of every movement. As for the finisher, the popular star with the popping six-pack works further to exhaust his core with a combination planks, sit-ups, leg raises, bicycle crunches, and Russian twists.
Why not put some Kane Brown on your workout playlist and replicate this session for yourself? Now that’s country strong!
A commercial gym or a room full of weight machines to get lean, muscular, and summer-ready is not a requirement. All you need is a dedicated space at home and a few pieces of equipment to get it on.
If you have a pair of dumbbells, a kettlebell, resistance bands, and a bench, plus a no-nonsense work ethic, you’re in business. You’ll train four days a week, with three strength workouts and one high-intensity conditioning session. The other three days? Active recovery, walking, or mobility to keep your body moving and ready to perform.
Sounds good, so far? Then this six-week home gym shred is for you. It is designed for lifters who want to strip fat, build muscle, and stay strong without leaving their homes. Let’s get started.
6-Week Summer Shred Program Prerequisite
This program is designed for lifters who have the equipment and the work ethic to use it. Whether you’re working out in a garage, spare room, or backyard, all you need is a small space and a focused mindset. Here is what you need.
Dumbbells: A light and heavy pair, or adjustable dumbbells, to progress each week.
Kettlebells: One moderate, one heavy, perfect for swings, squats, presses, and carries.
Resistance Bands: Long loop bands for rows, presses, and added resistance or assistance.
Bench or Sturdy Platform: Useful for presses, rows, and Bulgarian split squats.
Timer App or Stopwatch: Keeps you honest and efficient during circuits and rest periods.
The 6-Week Training Plan Lowdown
With four workouts per week, you’ll maintain muscle, torch fat, and stay consistent even with a busy summer schedule. Here is how it will go down if you choose to accept this mission.
Weekly Training Split
Day 1: Upper Body Strength: Push-pull supersets using dumbbells and bands to target your chest, back, shoulders, and arms.
Day 2: Lower Body Strength: A combination of squats and hinges to strengthen the lower body.
Day 3: Active Recovery / Mobility: Mobility drills, foam rolling, or a 20–30-minute walk to support recovery and fat loss.
Day 4: Full-Body Strength : A strength circuit combining dumbbells, kettlebells, and bodyweight exercises.
Day 5: Active Recovery / Walk / Mobility
Day 6: Conditioning & Core: High-intensity intervals using bands, kettlebells, and bodyweight exercises.
Day 7: Rest: Recharge your batteries and prepare to tackle the following week.
Session Format (30-45 minutes)
Warmup (5 minutes): Dynamic movements to get ready
Main Circuit (20–30 minutes): Strength or conditioning focus
Optional Finisher (5 minutes): End strong
Cooldown: Stretch, breathe, and recover
Ajan Alen
6-Week Summer Shred Workouts
Now that you know the game plan, let’s dive into the specific workouts for each training day. Perform a dynamic warm-up before each session, then get down to business.
Day 1: Upper-Body Strength
Goal: Build upper-body strength while maintaining muscle mass. You’ll focus on classical pushing and pulling exercises.
Format: Aim for three rounds per superset. Rest 90 seconds between supersets and rest as needed between exercises. 1A. Dumbbell Alternating Bench Press: 3 sets of 8-12 reps.
1B. RDL To Bent-Over Row: 3 sets of 12 reps
2A. Seated Arnold Press: 3 sets of 8 reps.
2B. Straight-Arm Band Lat Pulldown: 3 sets of 15 reps. ( If unable to perform, do Band Pull Aparts) 3A. Tall Kneeling Zottman Biceps Curl: 2 sets of 12 reps.
3B. Overhead Band Triceps Extension: 2 sets of 15-25 reps
Optional Finisher (5 minutes): Set a timer for 5 minutes and perform 5 push-ups and 10 band pull-aparts for as many rounds as possible.
Day 2: Lower Body Strength
Goal: Build lower-body strength with compound exercises. You’ll hit your quads and glutes with squats and lunges, then target the hamstrings and glutes with swings and thrusts.
Format: Complete 3 rounds of each superset, resting 90 seconds between rounds.
1A. Dumbbell Front Squat: 3 sets of 12 reps.
1B. RKC Kettlebell Swing: 3 sets of 15 reps
2A. Goblet Side Lunge: 3 sets of 8–10 reps per leg
2B. Dumbbell Hip Thrust: 3 sets of 12-16 reps.
Optional Finisher (5 minutes): Light Goblet Squat intervals for 20 seconds of work, 40 seconds of rest. Repeat for 5 rounds.
Day 4: Full-Body Circuit
Goal: Enhance muscular endurance and conditioning. It is a full-body circuit that will train the upper body, lower body, and core, keeping your metabolism revved.
Format: Circuit training, five exercises done back-to-back. Do the reps for each exercise, resting a little between them. Rest 1 minute after each circuit and aim for 3 rounds total.
1A. Unilateral Rotational Squat To Press: 12 reps per arm.
1B. Dumbbell Pullover: 15 reps.
1C. Goblet Alternating Reverse Lunge: 8-12 reps per leg 1D. Hip Extension Dumbbell Floor Press: 12-15 reps.
1E. Mountain Climbers: 20 reps per side.
Optional Finisher: Bodyweight Squat and Push-Up Countdown Set. Start at 12 reps of each and decrease by 2 reps each round until you reach two reps.
Day 6: Conditioning + Core
Goal: Boost your cardiovascular fitness and core strength.
Format: This session is divided into two parts: conditioning intervals, followed by a core circuit. For the conditioning, you can choose any two cardio movements and perform interval-style training. Then you’ll immediately do a circuit of three core exercises back-to-back.
Part 1: Conditioning (Intervals 10 minutes): Pick 2 movements and alternate them in a 30-second work/30-second rest interval format. For example:
1A. Kettlebell Swings
1B. Bodyweight Squats
Other exercises to consider: Triple extension, high knees, any alternating lunge variation, crawling, KB cleans or snatches, and any bilateral carry variation.
Part 2: Core Circuit (3 exercises, 3 rounds): Perform these 3 exercises in a row, resting a little between exercises and resting 60 seconds between rounds.
1A. Tall Kneeling Kettlebell Halos: 8-12 reps per side 1B. Sprinter Sit-up: 15 reps per side
1C. RKC Front Plank: 5 breaths or 10-20 seconds
WEEKLY PROGRESSIONS
This program lasts six weeks, and the idea is to challenge yourself more as you become fitter and stronger. Here’s how to progress.
Weeks 1 & 2:
Focus on performing exercises with good form and start with moderate weights. Stick to the lower end of the rep ranges and take full rest periods.
Week 3:
Increase the intensity. If you are hitting 10 reps per set, aim to increase to 12 reps or lift slightly heavier. You can also reduce your rest periods from 90 seconds to about 75 seconds between sets, and from 60 seconds to around 45 seconds between circuit rounds. If you’ve been avoiding the finishers, it’s time to add a few of them in.
Week 4:
Try using a heavier dumbbell or band while maintaining the same number of reps as in Week 3. On circuit days, strive for the higher rep counts specified.
Week 5:
Retain the weights used in Week 4, but now aim to reduce rest periods even further. For example, rest for only 30–45 seconds between exercises on circuit day. The key is to maintain form even as you increase intensity.
Week 6:
Try to match or exceed your performances from the first five weeks. Maybe it’s squeezing out one more rep in each set, or using the heaviest dumbbells you’ve got.
Now, get to it, this summer shred won’t be easy, but the results will be worth it. Stay consistent, give each session your best effort, and by the time six weeks are over, you’ll be turning heads.
