Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
For beginners who want to build real bodyweight strength (push-ups, split squats, dips and hollow holds) without a pull-up bar. A dumbbell covers the pulling work.
Circuits: Weeks 1–2 are 3 rounds of 40 s work / 20 s rest; Weeks 3–4 are 4 rounds of 45 s / 15 s with harder variations; 60 s between rounds.
Three sessions a week with a rest day in between. The days below are the suggested layout; any three non-consecutive days work.
Phase 1: learn the patterns. Easier variations, moderate reps, 2 good reps left in the tank every set.
Same Phase 1 videos, more reps in the same 40 s window.
Phase 2: harder variations (floor push-ups, goblet squats, Bulgarian split squats, hip thrusts, straight-leg dips, elevated pikes), slow lowering, 4 rounds of 45 s.
Phase 2 videos with Week 4 targets on Monday and Wednesday; Friday is the Test Day.
A Saturday or Sunday session of about 18 min: cat-cow, plank to down-dog, hip flexor stretch, deep squat hold, forward fold and chest opener, then two easy core rounds (dead bug, glute bridge, bird dog, plank, tuck hollow) and a stretch.
Every video starts with a warm-up (march in place, arm circles, hip hinge, bodyweight squat, alternating reverse lunge, plank to down-dog) and ends with a cool-down (standing quad stretch, half-kneeling hip flexor stretch, standing forward fold, chest opener, child's pose). Tap any move for its full form guide.
Pick a dumbbell you can row for the target with about 2 reps to spare. Hit the target in every round with clean form? Add 1–2 reps next session or move to the harder option. Mild soreness for a day or two is normal; if a joint is sore, use the easier option.
Test Day (Friday of Week 4): push-ups, squat to bench and bench dips for max reps in 60 s, a forearm plank hold (cap 2:00) and a tuck hollow hold (cap 1:00). Log your scores and retake the same tests every cycle.
After Week 4, start the next cycle back at Week 1 on the same videos, using the harder option for any move where you hit every target with clean form.
8 follow-along videos make up the full program. Durations include the warm-up and cool-down.
Watch them on YouTube at @CoreboundFitness.
Stop immediately with sharp, stabbing or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Check the bench is stable before step-ups, dips and split squats. On bench dips, never go past about 90° at the elbow, and skip them if your shoulders complain. Breathe out on the effort. If form breaks, rest for the rest of the interval.
If you have an injury or medical condition, are pregnant, or have been inactive for a long time, check with your doctor before starting. This program is general education, not medical advice. See the disclaimer.
Classic dumbbell strength training with a flat bench. No rack, no barbell.
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Just you and the floor. Strength, cardio and core with zero gear.
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Low-impact indoor walking workouts. One foot always on the floor, no jumping.
View programEvery Corebound program is a set of follow-along videos: press play, follow Coach Cole and the timer, and you're done. Subscribe at @CoreboundFitness so the next session is always one tap away.