At home without a gym – 8 weeks

Three short home workouts with body weight, dumbbells and bands, two powerwalks and one mobility session. All doable in the living room in under 40 minutes.

How it works

Without heavy weights you progress in other ways: more reps, slower lowering (3 seconds down), shorter rest or a harder variant of the same exercise – knee push-ups become full push-ups. The app shows last time's reps; beat them.

Weeks 5–8

The workouts move to intermediate level with more single-leg work and longer sets. A pair of adjustable dumbbells and a resistance band opens up the whole library – tick them under My gym.

Powerwalk

Two brisk powerwalks a week give the cardio the home workouts do not. Talk pace, 40 minutes.