You don't need a rack, a bench and a spare room to get stronger. Six pieces of kit fit in a corner of the living room and cover every basic movement: squat, hinge, push, pull and carry.
The kit list
- Two pairs of hex dumbbells, 10 and 20 lb: $97. Light for shoulders and arms, heavier for squats, lunges and rows.
- One cast iron kettlebell, 20 lb: $45. Swings, goblet squats and presses.
- A resistance band set: $29. Warm-ups, assisted pull-ups and extra load on push-ups.
- A 5 mm yoga mat: $68. Core work and stretching without sliding.
- A doorway pull-up bar: $49. The best upper-body pull you can do at home.
Total: $288, with free standard shipping.
A 30-minute routine, three times a week
Warm up for five minutes with band pull-aparts and bodyweight squats. Then do three rounds:
- Goblet squat with the kettlebell, 10-12 reps.
- One-arm dumbbell row, 10 reps per side.
- Push-ups, as many as you can with good form.
- Kettlebell swings, 15 reps.
- Pull-ups or band-assisted pull-ups, 5-8 reps.
- Plank, 30-45 seconds.
Rest 60-90 seconds between rounds. When the last round feels easy two sessions in a row, add reps or move to the heavier dumbbells.
When to upgrade
After six months, most people outgrow the light dumbbells. That is the moment for adjustable dumbbells: one pair replaces fifteen and goes up to 52.5 lb. Add an adjustable bench and you can press, row and step up like in a commercial gym.
