A free week
Three full-body sessions to start with: a dumbbell version and a no-equipment version. No sign-up, nothing to download. Print it or keep this page open on your phone.
Day 1
e.g. Monday
| Goblet squatBodyweight squat, 3 seconds downRest 90 s | 3 × 8–10 |
| Push-upHands on a table or counter if the floor is too hard. Rest 90 s | 3 × 6–12 |
| One-arm dumbbell rowBackpack row (a loaded backpack, bent over)Each side. Rest 60 s | 3 × 10 |
| Romanian deadliftSingle-leg hip hinge, a hand on the wallRest 90 s | 3 × 10 |
| PlankRest 45 s | 3 × 20–40 s |
Day 2
e.g. Wednesday
| Reverse lunge, dumbbells at your sidesReverse lungeEach leg. Rest 90 s | 3 × 8 |
| Seated dumbbell shoulder pressPike push-up, hips highRest 90 s | 3 × 8–10 |
| Chest-supported dumbbell rowBackpack rowChest on an incline bench or the back of a sofa. Rest 60 s | 3 × 12 |
| Glute bridgeSingle-leg once 15 is easy. Rest 60 s | 3 × 12–15 |
| Dead bugEach side, slowly. Rest 45 s | 3 × 8 |
Day 3
e.g. Friday
| Split squat, dumbbells at your sidesSplit squatEach leg. Rest 90 s | 3 × 8 |
| Push-upSame hand height as Day 1, or a little lower. Rest 90 s | 4 × 6–12 |
| One-arm dumbbell rowBackpack rowEach side. Rest 60 s | 3 × 10 |
| Dumbbell hip thrust, shoulders on a sofaHip thrust, shoulders on a sofaRest 90 s | 3 × 10–12 |
| Side plankEach side. Rest 45 s | 2 × 20–30 s |
"3 × 8–10" means three sets of 8 to 10 reps. Stop every set with two or three reps you could still do with good form. In week one, leave three.
Before each session
Five minutes. Easy pace.
- Two minutes of marching or easy jogging on the spot.
- 10 bodyweight squats.
- 10 hip hinges, hands on your hips.
- 10 arm circles each way.
- 5 easy push-ups against a wall or table.
Next week
Same three days, a little more.
- Hit the top of the rep range on every set with two or more reps left? Add a little weight, or one or two reps.
- Didn't? Repeat the same numbers. That's still progress.
- Still sore when the next session comes round? Keep that exercise the same.
- On the days between sessions, a 20 to 30 minute walk.
After week one
Keep going with a full program from the library, or get a plan written around your week with the 1-minute quiz. Before you start any new training, read health and safety.