Location · Travel
Home Workout
Bodyweight, a chair and one dumbbell. No excuses left.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Home Workout movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 308 movements in these sessions
- 4 Reverse Lunge and 4 Side Taps
- Ab Mat Sit-Up
- Abdominal Crunches with Hold
- Abdominal Stretch
- Above Head Chest Stretch
- All Fours Quad Stretch
- Alternate Heel Touch Side Kick Squat
- Alternating Bodyweight Curtsy Squats
- Alternating Bodyweight Lunges
- Alternating Dumbbell Lunges
- Alternating Dumbbell Renegade Rows
- Alternating Dumbbell Side Lunges
- Alternating Reverse Bodyweight Lunges
- Alternating Reverse Dumbbell Lunges
- Ankle Circles
- Archer Push Up
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Assisted Sit Ups
- Assisted Weighted Push Up
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Behind Head Chest Stretch
- Bench Bulgarian Split Squats Left
- Bench Bulgarian Split Squats Right
- Bench Decline Ab Sit-Ups
- Bent Arm Chest Stretch
- Bent Knee Hip Raises
- Bent Over Tricep Kickbacks
- Biceps Leg Concentration Curl
- Biceps Stretch Behind the Back
- Bicycle Twisting Crunch
- Bicycles Crunches
- Bodyweight Calf Raises
- Bodyweight Forward Lunge
- Bodyweight Kneeling Triceps Extension
- Bodyweight Lunges
- Bodyweight Overhead Squat
- Bodyweight Overhead Triceps Extension
- Bodyweight Pulse Forward Lunge
- Bodyweight Pulse Squat
- Bodyweight Pulse Squat Arms to Chest
- Bodyweight Rear Lunge Front Raise
- Bodyweight Reverse Lunge
- Bodyweight Squat
- Bodyweight Squat to Front Leg
- Bodyweight Squat to Side Leg
- Bodyweight Squat to Side to Front Leg
- Bodyweight Squats
- Bodyweight Squats Hold
- Bodyweight Standing Calf Raise
- Bodyweight Standing Military Press
- Bodyweight Standing Military Press Wall Supported
- Bodyweight Triceps Extension
- Both Arms Behind on Wall Biceps Stretch
- Brazilian Crunches
- Bridge (Beginner)
- Bridge (Intermediate)
- Bulgarian Split Squat Bodyweight Left
- Bulgarian Split Squat Bodyweight Right
- Burpee Squat
- Butt Kicks
- Calf Push Stretch with Hands Against Wall
- Calf Raise Clap
- Calf Raise from Deficit with Chair Supported
- Calf Raise with Wall Support
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Cardio Lunge
- Chair Bulgarian Split Squats Bodyweight Left
- Chair Bulgarian Split Squats Bodyweight Right
- Chair Leg Extended Stretch
- Chest Bench Press Correct Stance
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chest Supported Dumbbell Hammer Spider Curls
- Chest Supported Dumbbell Rows
- Chest Supported Dumbbell Spider Curls
- Chest Tap Push Up
- Clap Curtsy Squat
- Climber a Padded Stool Supported
- Clock Push-Up
- Close-Grip Push-Up off of a Dumbbell
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Cossack Squat
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Leg Raises
- Cross Body Hammer Curl
- Cross Body Lat Stretch - Against A Wall
- Crouching Heel Back Calf Stretch
- Crunch (Arms Straight)
- Crunch (Straight Leg Up)
- Crunch Floor
- Crunch Frog on Floor
- Crunch Leg Raise
- Crunches
- Crunches Hands Overhead
- Crunches Legs On Exercise Ball
- Crunches On An Exercise Ball
- Curtsy Lunge Bodyweight
- Curtsy Lunge Slide with Towel
- Decline Bench Oblique Crunches Bodyweight
- Decline Bent Leg Reverse Crunch
- Decline Chair Push Up Diamond
- Decline Diamond Pike Push-Up
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Levitating Sit Ups Bodyweight
- Decline Push Up
- Decline Push Up Against Wall
- Decline Sit Up
- Deep Push-Up
- Diagonal Lunge
- Diamond Push-Up (on Knees)
- Diamond Pushup
- Donkey Calf Raise
- Doorway Biceps Curl
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell Alternating Pendlay Row
- Dumbbell Around Pullover
- Dumbbell Bent Over Rows
- Dumbbell Bent Over Rows Neutral Grip
- Dumbbell Bent-Over Reverse Row
- Dumbbell Biceps Curl with Overhead Extension on Stability Ball
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Calf Raises
- Dumbbell Close-Grip Simultaneous Curl
- Dumbbell Concentration Curls
- Dumbbell Concentration Curls Hammer
- Dumbbell Curls Alternating
- Dumbbell Decline One Arm Hammer Press
- Dumbbell Decline Twist Fly
- Dumbbell Drag Over Shoulder Bicep Curl
- Dumbbell Floor Fly
- Dumbbell Fly Flat Bench Slow
- Dumbbell Fly Incline Bench
- Dumbbell Front Squat
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Goblet Good Morning
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Half Biceps Curl for 21S
- Dumbbell Hammer Curl
- Dumbbell Hammer Grip Incline Bench Two Arm Row
- Dumbbell Hammer Strict Curl
- Dumbbell High Curl
- Dumbbell Incline Alternate Curl
- Dumbbell Incline Biceps Simultaneous Curl
- Dumbbell Incline Row
- Dumbbell Knee Lawnmower Row
- Dumbbell Narrow Stance Squats
- Dumbbell Offset Squat
- Dumbbell One Arm Floor Fly
- Dumbbell One Arm Kickback
- Dumbbell One-Arm Triceps Extension
- Dumbbell Overhead Lunge
- Dumbbell Pullover
- Dumbbell Rear Lunge
- Dumbbell Renegade Rows
- Dumbbell Reverse Grip Biceps Curl
- Dumbbell Reverse Lunge on the Spot
- Dumbbell Reverse Lunges Pulses
- Dumbbell Reverse Spider Curl
- Dumbbell Romanian Deadlifts
- Dumbbell Seated Bench Extension
- Dumbbell Seated Calf Raises
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Reverse Grip Concentration Curl
- Dumbbell Simultaneous Biceps Curl
- Dumbbell Single Leg Calf Raise Wall Support
- Dumbbell Single Leg Split Squat
- Dumbbell Skull Crusher
- Dumbbell Squats
- Dumbbell Standing Concentration Curl
- Dumbbell Straight Leg Deadlift
- Dumbbell Swings
- Dumbbells Plank to Alternating Row
- Dumbbells Single Arm Row
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elbow Push Plank Up
- Elbow-Up and Down Dynamic Plank
- Elevated Push Up
- Elevated Standing Calf Raise
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Exercise Ball Sit Ups
- Front Leg Swings
- Front Squats Dumbbell Low
- Good Mornings Dumbbells
- Hamstring Lying Curl Up Stretch
- Heel Elevated Dumbbell Squat
- High Knees
- Hip and Quad Stretch
- In and Out Squats
- Incline Alternating Bicep Curls
- Incline Diamond Push Up on Bench
- Incline Press Ups
- Jumping Jack
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Tricep Kickbacks
- Lat Stretch
- Lats Stretch on Wall
- Long Arm Crunches
- Lunge Front Kick
- Lunge Pulses Bodyweight
- Lunge Rotation Left and Right Bodyweight
- Lunge to Knee Drive Left Bodyweight
- Lunge to Knee Drive Right Bodyweight
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Middle Crunches
- Military Press Bodyweight
- Mountain Climbers
- Narrow Grip Incline Press Ups
- Narrow Stance Bodyweight Squats
- Normal Push-Up
- Oblique Crunches
- On Your Side Quad Stretch
- one-arm push-up
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Pelvic Tilt Into Bridge
- Pike Push Up
- Plank Reach Through
- Press Ups
- Press Ups From The Knees
- Prone Bench Row Dumbbells
- Prone Bench Row Dumbbells Pronated Grip
- Prone Bench Row Dumbbells Supinated Grip
- Push Up and Rotation
- Push Up Plus
- Raised Leg Crunch
- Reverse Bodyweight Lunges
- Reverse Crunch with Kick Out
- Reverse Crunches
- Rising Stomach Stretch
- Rotating Alternate Incline Bicep Curls
- Runner's Stretch
- Scapular Retraction
- Scissor Lunges
- Seated Alternating Hammer Curls
- Seated Calf Raises Dumbbell on Knee
- Seated Calf Stretch
- Seated Dumbbell Inner Biceps Curl
- Seated Dumbbell Overhead Tricep Extensions
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Hammer Curls
- Seated Rotating Bicep Curls
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Tricep Kickbacks
- Shoulder Circles
- Side Lying Floor Stretch
- Side Push Up
- Side to Side Push Up
- Single Arm Dumbbell Tricep Extensions
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Rows
- Single Leg Dumbbell Calf Raises
- Single Leg Dumbbell Seated Calf Raises
- Single-Arm Push-Up
- Single-Leg High Box Squat
- Sitting Single Legged Hamstring Stretch
- Situps
- Skipping
- Standing Alternate Rotating Bicep Curls
- Standing Bicep Curls
- Standing Hamstring Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Single Arm Bicep Curls
- Standing Single Arm Overhead Tricep Extension
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Star Crunches
- Static Dumbbell Lunges
- Stiff Leg Dumbbell Deadlifts
- Triceps Light Stretch
- V Crunches
- Wall Sit
- Wide Stance Dumbbell Romanian Deadlifts
Home Workout workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Home48 sessions · 399 main slots View group
- Quadriceps: 86 main slots
- Hamstrings: 48 main slots
- Abdominals: 48 main slots
- Calves: 48 main slots
- Chest: 48 main slots
- Middle Back: 42 main slots
- Biceps: 35 main slots
- Triceps: 25 main slots
- Glutes: 8 main slots
- Lats: 6 main slots
- Shoulders: 5 main slots
WORKOUT ANIMATIONCardio Lunge
- Cardio Lunge
- Dumbbell Swings
- Ab Mat Sit-Up
- Crunches
- Abdominal Crunches with Hold
48 workouts
- Home Workout — Week 1 Day 1 (Advanced)
- Home Workout — Week 1 Day 1 (Beginner)
- Home Workout — Week 1 Day 1 (Intermediate)
- Home Workout — Week 1 Day 2 (Advanced)
- Home Workout — Week 1 Day 2 (Beginner)
- Home Workout — Week 1 Day 2 (Intermediate)
- Home Workout — Week 1 Day 3 (Advanced)
- Home Workout — Week 1 Day 3 (Beginner)
- Home Workout — Week 1 Day 3 (Intermediate)
- Home Workout — Week 1 Day 4 (Advanced)
- Home Workout — Week 1 Day 4 (Beginner)
- Home Workout — Week 1 Day 4 (Intermediate)
- Home Workout — Week 2 Day 1 (Advanced)
- Home Workout — Week 2 Day 1 (Beginner)
- Home Workout — Week 2 Day 1 (Intermediate)
- Home Workout — Week 2 Day 2 (Advanced)
- Home Workout — Week 2 Day 2 (Beginner)
- Home Workout — Week 2 Day 2 (Intermediate)
- Home Workout — Week 2 Day 3 (Advanced)
- Home Workout — Week 2 Day 3 (Beginner)
- Home Workout — Week 2 Day 3 (Intermediate)
- Home Workout — Week 2 Day 4 (Advanced)
- Home Workout — Week 2 Day 4 (Beginner)
- Home Workout — Week 2 Day 4 (Intermediate)
- Home Workout — Week 3 Day 1 (Advanced)
- Home Workout — Week 3 Day 1 (Beginner)
- Home Workout — Week 3 Day 1 (Intermediate)
- Home Workout — Week 3 Day 2 (Advanced)
- Home Workout — Week 3 Day 2 (Beginner)
- Home Workout — Week 3 Day 2 (Intermediate)
- Home Workout — Week 3 Day 3 (Advanced)
- Home Workout — Week 3 Day 3 (Beginner)
- Home Workout — Week 3 Day 3 (Intermediate)
- Home Workout — Week 3 Day 4 (Advanced)
- Home Workout — Week 3 Day 4 (Beginner)
- Home Workout — Week 3 Day 4 (Intermediate)
- Home Workout — Week 4 Day 1 (Advanced)
- Home Workout — Week 4 Day 1 (Beginner)
- Home Workout — Week 4 Day 1 (Intermediate)
- Home Workout — Week 4 Day 2 (Advanced)
- Home Workout — Week 4 Day 2 (Beginner)
- Home Workout — Week 4 Day 2 (Intermediate)
- Home Workout — Week 4 Day 3 (Advanced)
- Home Workout — Week 4 Day 3 (Beginner)
- Home Workout — Week 4 Day 3 (Intermediate)
- Home Workout — Week 4 Day 4 (Advanced)
- Home Workout — Week 4 Day 4 (Beginner)
- Home Workout — Week 4 Day 4 (Intermediate)
What is in the block
Every session in Home Workout, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 19 exercises · 33 sets
- Week 1 · Day 28 exercises · 30 sets
- Week 1 · Day 38 exercises · 30 sets
- Week 1 · Day 48 exercises · 30 sets
- Week 2 · Day 18 exercises · 30 sets
- Week 2 · Day 28 exercises · 30 sets
- Week 2 · Day 39 exercises · 33 sets
- Week 2 · Day 48 exercises · 30 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 29 exercises · 42 sets
- Week 3 · Day 39 exercises · 42 sets
- Week 3 · Day 48 exercises · 38 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 48 exercises · 38 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 19 exercises · 33 sets
- Week 1 · Day 28 exercises · 30 sets
- Week 1 · Day 38 exercises · 30 sets
- Week 1 · Day 48 exercises · 30 sets
- Week 2 · Day 18 exercises · 30 sets
- Week 2 · Day 28 exercises · 30 sets
- Week 2 · Day 38 exercises · 30 sets
- Week 2 · Day 48 exercises · 30 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 29 exercises · 42 sets
- Week 3 · Day 39 exercises · 42 sets
- Week 3 · Day 49 exercises · 42 sets
- Week 4 · Day 19 exercises · 42 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 49 exercises · 42 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 19 exercises · 41 sets
- Week 1 · Day 28 exercises · 37 sets
- Week 1 · Day 39 exercises · 41 sets
- Week 1 · Day 48 exercises · 38 sets
- Week 2 · Day 18 exercises · 38 sets
- Week 2 · Day 28 exercises · 38 sets
- Week 2 · Day 38 exercises · 38 sets
- Week 2 · Day 48 exercises · 38 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 28 exercises · 38 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 48 exercises · 38 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 29 exercises · 42 sets
- Week 4 · Day 39 exercises · 42 sets
- Week 4 · Day 49 exercises · 42 sets
What this block is
Home Workout runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Location tier
No gym, no excuse. Built for a front room or a hotel room.
Browse another tier
Want home workout built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Location tier · the whole library.