Home Workouts: Routines for No Equipment or Dumbbells

Start with the bodyweight routine if you have no equipment, or pick a dumbbell workout if you own one pair of dumbbells. Every routine lists the exercises, sets, reps and rest, and every exercise with a page shows the move from every angle.

Start with the bodyweight full body routine two or three times a week. Keep two or three reps in reserve on every set and focus on slow, controlled reps. When every set feels easy, add a round or move to the dumbbell workouts.

Three full body sessions a week with a rest day between is enough for most people. If you train glutes and legs on their own day, keep at least two days before you train them hard again.

Want a full program instead of single sessions? Dumbbell Home Essentials is a three day plan for home with week 1 in full on its page. The app continues it from week 2.