This plan uses three short full-body sessions a week. You can do it with a resistance band set or a pair of dumbbells. If you are new to training or have a medical condition, check with your doctor before you start, and stop if anything hurts.
How the week looks
Train on three non-consecutive days, such as Monday, Wednesday and Friday. Rest or walk on the other days.
Warm-up (5 minutes)
- 1 minute of easy jump rope or marching in place
- 10 arm circles each direction
- 10 bodyweight squats
- 10 hip hinges with your hands on your hips
- 30 seconds of cat-cow on a mat
The workout
Do each exercise in order, resting 60 to 90 seconds between sets.
- Squat (goblet squat with a dumbbell, or band under the feet): 3 sets of 10
- Push (push-up, hands raised if needed): 3 sets of 8 to 12
- Row (dumbbell row, or band row anchored to a door): 3 sets of 10 per side
- Hinge (Romanian deadlift with dumbbells or band): 3 sets of 10
- Press (overhead press with dumbbells or band): 3 sets of 8 to 10
- Core (plank): 3 holds of 20 to 40 seconds
How to progress
| Week | What to change |
|---|---|
| 1 | Learn the movements. Pick a weight where the last two reps feel hard but clean. |
| 2 | Add 1 to 2 reps to every set, or use a slightly stronger band. |
| 3 | Increase weight a little, or slow each lowering phase to 3 seconds. |
| 4 | Aim for your best clean reps. Add a 10-minute jump rope finisher once a week. |
Tips
- Form comes before weight. If you cannot do a rep with control, use less.
- Keep a simple log of weight and reps so you can see progress.
- Sleep and food drive results as much as the workout does.
- Stop if you feel sharp pain, dizziness or chest discomfort.
After the four weeks, repeat the plan with heavier weights or add a fourth day. If you need gear, start with our home gym buying guide and the strength gear page.