No gym, no equipment, no idea where to start? This is the full first week of our Home Workout Level 1: Start program, free. Every exercise has a no-equipment option and a dumbbell option, so you can start with nothing and add weights later.
Who this plan is for
- Beginners training at home in a small space
- People who want a plan written out instead of random YouTube workouts
- Anyone who can train three times a week
How the week works
Two full-body workouts, alternated: A, B, A this week, B, A, B next week. Train on non-consecutive days, like Monday, Wednesday and Friday. Rest 60–90 seconds between sets. Pick one column per exercise (bodyweight or dumbbells) and stick with it for the week.
Week 1 focus: Move slowly. Pick one option per exercise and watch its demo first.
Warm-up · 5 min (before every session)
- Arm circles: 30 s
- Bodyweight squats: 10 slow reps
- Glute bridges: 10 reps
- Reverse lunges: 5 each leg
- Inchworms: 5 reps
Week 1 workouts
Tap any exercise name for a video demo. Sets × reps are shown under each option.
Workout A: Full body
| Exercise | No equipment | Dumbbells / band | Rest |
|---|---|---|---|
| Squat |
Bodyweight squat 3 × 12 |
Dumbbell goblet squat 3 × 10 |
75 s |
|
Push Push-ups: hands on a bench or knees down if needed |
Push-up 3 × 6–10 |
Dumbbell floor press 3 × 10 |
75 s |
| Hip hinge |
Glute bridge 3 × 15 |
Dumbbell Romanian deadlift 3 × 10 |
75 s |
| Pull |
Prone Y raise 3 × 10 |
Dumbbell bent-over row 3 × 10 |
75 s |
|
Core: dead bug each side |
Dead bug 3 × 6 |
Dead bug holding a dumbbell 3 × 6 |
45 s |
Workout B: Full body
| Exercise | No equipment | Dumbbells / band | Rest |
|---|---|---|---|
|
Reverse lunge each leg |
Reverse lunge 3 × 8 |
Dumbbell reverse lunge 3 × 8 |
75 s |
|
Overhead push Pike: hands on a step to make it easier |
Pike push-up 3 × 5 |
Dumbbell overhead press 3 × 10 |
75 s |
| Hip hinge |
Glute bridge 3 × 15 |
Dumbbell Romanian deadlift 3 × 10 |
75 s |
| Upper back |
Reverse snow angel 3 × 10 |
Band pull-apart 3 × 15 |
75 s |
|
Core: anti-rotation each side |
Side plank 3 × 20 s |
Band Pallof press 3 × 10 |
45 s |
Is bodyweight enough to get fit at home?
For a beginner, yes. Squats, push-ups, lunges, bridges and core work build real strength when you progress them week by week: more reps, slower lowering, harder variations. That's how this plan is built. Week 4 is a check-in (most push-ups in one set, most squats in 2 minutes), then weeks 5–8 add an extra set, slower 3-second lowering on squats and short conditioning finishers. Week 8 you retest and see how far you've come.
Want weeks 2–8 done for you?
Home Workout Level 1: Start gives you the full 8 weeks: every set and rep written out, bodyweight and dumbbell options, a video demo for every exercise, and the free tracker app that logs your weights on your phone and tells you when to go heavier.
Quick FAQ
Do I need any equipment? No. Every exercise has a bodyweight option. A resistance band is handy for a couple of upper-back moves but optional.
I can't do a push-up yet. What do I do? Put your hands on a bench, sofa arm or kitchen counter, or drop to your knees. Lower the surface as you get stronger.
What comes next? Level 2: Progress, or both together in the Start + Progress bundle. See all home workout plans.
This is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, especially if you have an injury, a health condition or are pregnant. Video demos link to free YouTube videos by independent coaches who are not affiliated with TheFoundationsLab.