4-Week Home Workout Starter Plan

No gym? No problem. This four-week plan needs a pair of dumbbells and a resistance band.

Weeks 1 and 2

1. Goblet squat 3 x 10
2. Dumbbell Romanian deadlift 3 x 10
3. Push-up (knees or full) 3 x 8
4. One-arm row 3 x 10 each side
5. Plank 3 x 30 seconds

Weeks 3 and 4

1. Split squat 3 x 10 each side
2. Dumbbell hip thrust 3 x 12
3. Dumbbell shoulder press 3 x 10
4. Banded face pull 3 x 15
5. Dead bug 3 x 10

How to progress

Add a rep each week, slow the lowering phase or choose slightly heavier dumbbells.