Training at home: minimum equipment.

So, you “can’t devote yourself” to training because a) you don’t have time, b) you don’t have enough equipment, or c) both?

If any of these “obstacles” apply to you, then it’s time to rethink your workout routine and, frankly, get rid of all excuses.

Because the truth is, even if you only have one tool, one weight and only a few minutes at your disposal, you can still do a good home workout.

I have compiled three programs that you can do and that will shape and add up depending on the amount of space and equipment that you have in your home gym or where you train.

Each program has its own way of executing, and some of that has its own preferred hardware or the type of place you want to work in.

If you are in your bedroom or empty room, in my impromptu gym in the garage or any free space, I have created several training options that will suit you.

What’s great about these in-home workouts is that you can do all of the exercises presented as a workout program, in the order I have laid them out, on inconsistent days of the week to achieve your goals.

As a summary: For training day # 1, all you need is dumbbells or weights.

You should be able to do this activity any time you need to fit your workout into your busy day.

Workout # 2 will require adding a bench, it will help work out the muscles from different angles. For workout # 3, you will need an abs roller, weights, dumbbells and a bench, and this is the most difficult of the three.

No matter what your schedule, these workouts will help keep your muscles toned and not reduce their growth.

How it works

Below are three workouts. Choose the one that works for the equipment you have and the space you have access to.

If you only train with dumbbells and have a few more resources available, you can do these workouts as a program in the order shown on non-consecutive days, i.e. with one rest day in between.

All three workouts are circular, so you’ll quickly transition from exercise to exercise with minimal rest time in between, gaining not only strength gains, but cardiovascular benefits as well.

Training Notes

Choose the workout that works best for your equipment (see options above).

Exercises are marked as 1, 2 … 5. Complete one full round resting as directed and then repeat as many rounds as needed.

For the most effective workout, try to prepare all the necessary equipment in advance.

Workout # 1

All you need is dumbbells or weights. Only 4 laps. Rest between exercises 15 seconds, between circles 90 seconds.

Качели с гирей

  1. Dumbbell Goblet Squat – 20 reps.
  2. Kettlebell swing – 20 reps.
  3. Bent-over Dumbbell Rows – 20 reps.
  4. Reverse lunges with dumbbells – 10 reps per leg.
  5. Push-ups with feet on the bench – 20 reps.

Workout # 2

All you need is a pair of dumbbells and a bench. Only 4 laps. Rest between exercises 30 seconds, between circles 90 seconds.

Тяга гантелей лёжа на скамье

  1. Dumbbell Squat – 10 reps.
  2. One-arm dumbbell overhead press while standing – 10 reps with each arm.
  3. Row of two dumbbells while lying on a bench – 15 reps.
  4. Neutral Grip Incline Dumbbell Press – 12 reps.
  5. Romanian Dumbbell Deadlift (emphasis on eccentric movement) – 10 reps

Workout # 3


You will need any 2 weights, a press roller and a bench. Only 5 circles. Without rest between exercises, rest for 120 seconds between circles.

  1. Dumbbell Rise – 5 reps per leg.
  2. Spiderman Pushups – 10 reps.
  3. Kettlebell swing with one arm – 5 reps with each arm.
  4. Roller abs – 15 reps.
  5. Bent-over Dumbbell Rows – 20 reps per side.

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