Melissa R. Hi there ;)
You can join with ever weight you can handle. This is very individual, according to your strength level  and condition. If you don´t own dumbbells or others right now, you can start with plastic water bottles, 500g, 1kg .... a ml  water always equals a gramm on earth. So you can use half a litre as 0,5kg, for example.

When it does not challenge you, pick up more - don´t get bored ;)

😊👌

Hello dear Fordis :) 
Although my presence went rare on your great website doesn´t mean that you lost me. But the Physisists adviced me to do weigthlifting at the gym, because of the spine and crossband desaster. So actually I do one of your videos I bought or from your website per week and go to the gym twice. Hopefully, I can keep up that performance, as the prescribed therapies are running out and the doc is not allowed to grant me more for this year.
Now, after 6 months recovery, there is no every day back pain anymore :) 

Wishing you the best and please take the breaks you need 🙏

Best regards to all across the Ford universe 🤗

Jenny F. thank you very much for helping me understand it, Jenny. Have a lovely weekend 🫶

Is it normal to feel kind of sadness in the last minutes? The music touched me, I guess

yep, another nice idea. So there is a decent warm up and cooldown between the training for my lower spine recovery sections👏👏☺️☺️

Hello Sexy! The area is not the only gorgeous view ;)

Jey, a new lunge back variation! Thank you 😄

Lieber Tyler,
ich wünsche dir alles Gute und Gesundheit zu deinem Ehrentag. Mögest du noch viele Geburtstage mit uns teilen! 🍀🐞🎂

Today is a public holiday here, so had breakfast at 07:30am - oat flakes, sweet bread, cucumber and coffee with oat milk.
Tidied up a little and now, after joining you at Venice C2C, I am ready for the shower and a small lunch... maybe salade and cooked eggs 😇

Yes, I can hear the hungry boy;) First time I feared hearing "voices" already. Then I assumed it could be one of our neighbour´s breed^^. But when one watches you tightly, I would bet you are not only entertaining us ;) 🤗