30-minute home strength, 3 days a week
A simple plan for a mat and a pair of dumbbells. Add the three sessions to your planner and tick them off.
Workout · 30 min · 3 sessions
Saves to your saved workouts, ready to drop onto any day.
Day A – Lower body
30 minWarm up 5 min. 3 rounds: 12 goblet squats, 12 glute bridges, 10 reverse lunges each leg, 30 sec wall sit. Rest 60 sec between rounds. Stretch 5 min.
Day B – Upper body & core
30 minWarm up 5 min. 3 rounds: 10 push-ups (knees are fine), 12 bent-over rows, 10 shoulder presses, 30 sec plank, 12 dead bugs. Rest 60 sec between rounds. Stretch 5 min.
Day C – Full-body circuit
30 minWarm up 5 min. 4 rounds of 40 sec on, 20 sec off: squat to press, renegade row, step-ups, mountain climbers, side plank (each side). Stretch 5 min.
Pick three days that suit your week, such as Monday, Wednesday and Saturday, and add the sessions to those days in your planner so they're already decided.
Choose a weight you can lift for every rep with good form, finishing each set feeling like you had two reps left. When that gets easy, go up a little.
Walk on the days in between if you can. Consistency beats intensity.
New to exercise, pregnant or managing an injury? Check in with your GP or a physio before starting a new program.
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