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Home Training System

Home Training System is built for members training with limited equipment. Every session has a bodyweight-only alternative, so the plan never breaks when you travel.

Level
Beginner
Duration
8 weeks
Weekly
3 sessions
Session
35 min
BodyweightDumbbellsBand

Weekly structure

Introduce the loads. Leave two solid reps in reserve on every set.

Week 1 sessions

  • Goblet Squat

    4 × 1260s rest

    Sit between the hips and keep the chest tall throughout.

  • Push-Up

    4 × 1260s rest

    Keep a straight line from the ears to the ankles.

  • Chest Supported Row

    3 × 1260s rest

    Let the shoulder blades travel, then squeeze.

  • Glute Bridge

    3 × 2045s rest

    Pause for two seconds at the top.

  • Plank

    3 × 45s40s rest

    Squeeze the glutes and breathe steadily.