intermediate30 min
Strong at Home: Day 1
Posterior chain, back, and biceps. Single-leg RDLs, rows, and curls at five sets of ten. Day 1 of Strong at Home.
Equipment
dumbbells
hamstringsbackarms
Programs & Sessions
Workouts
Every workout includes step-by-step instructions, progressive overload notes, and a built-in interval timer.
intermediate30 min
Strong at Home: Day 2
Quads, shoulders, and triceps. Front-loaded squats, presses, and overhead extensions at five sets of ten. Day 2 of Strong at Home.
Equipment
dumbbells
quadsshouldersarms
intermediate25 min
Strong at Home: Day 3
Bodyweight, core, and a quasi-rest day. Pull-ups, planks, and hanging leg raises at five sets each. Day 3 of Strong at Home.
Equipment
pull-up bar
backcore
intermediate30 min
Strong at Home: Day 4
Chest and biceps. Floor presses with a push-up drop set, curls, and flys at five sets of ten. Day 4 of Strong at Home.
Equipment
dumbbells
chestarms
intermediate30 min
Strong at Home: Day 5
Legs, shoulders, and back. Bulgarian split squats, shoulder flys, and pull-ups at five sets of ten. Day 5 of Strong at Home.
Equipment
dumbbellspull-up bar
legsshouldersback
intermediate25 min
The Living Room Core Day
Core and stability work you can do on the floor. Day 4 of The Living Room Program.
Equipment
dumbbells
corelegs
intermediate35 min
The Living Room Legs Day
Quads, hamstrings, and glutes using dumbbells. Day 3 of The Living Room Program.
Equipment
dumbbells
legs
intermediate30 min
The Living Room Pull Day
Back and biceps built with dumbbells in your living room. Day 2 of The Living Room Program.
Equipment
dumbbells
backarms
intermediate30 min
The Living Room Push Day
Chest, shoulders, and triceps using only dumbbells. Day 1 of The Living Room Program.
Equipment
dumbbells
chestshouldersarms
intermediate50 min
Full Dumbbell Circuit
A 25-exercise, 2-round full body circuit. All you need is a pair of dumbbells.
Equipment
dumbbells
legschestshouldersbackarmscore