Hi team,
I’m trying to get back into lifting after a long hiatus of doing a lot of running. I don’t have a gym membership (finances are tight), but what I do have is two 35-lb dumbbells, one 40-lb, a 60-lb kettlebell, and four different resistance bands of various resistances. Do any of you have any ideas for a good at-home workout plan?
This morning I did a random assortment of lifts. Sumo-squats with the KB, RFE squats with the DBs, SA bench press from the floor with the 40-lb DB, and some other stuff. I’ve got no consistency with the exercises and really want to get a plan/schedule going. Any ideas?
Imo you should exercise as a beginner 6 sets per week per muscle group all to technical failure. All isolation exercises to be sure you stress the muscle enough (compound exercises count only for the main muscle they train/fatigue first). Done in a circuit fashion is 30min 3 times per week if you focus on upper or lower body first. 1h to do whole body is too much for most. You need at least 48h rest between workouts doing the same workout. That’s what I have done to start and gained 14kg in 1.5 years naturally with similar body fat%. Weller Bands app has good circuit workouts and their bands are good too.
Bands are as effective as weights
How old are you? M or F? Injuries?
You can do pretty much anything with those three items (1 db pair), and there are tons of bodyweight and KB guys posting workouts on IG Reels. #kettlebells #homefitness #calisthenics search these and follow. Even age/sex appropriate ones too.
Without knowing you, I would learn these kettlebell movements early on:
(double arm & single arm for many of these)
• shoulder press
• clean
• snatch
• thruster
• clean and press
• suitcase squat
• goblet squat
• overhead squat
There are tons of complex movement workouts you can do with these foundational. Enjoy!
@Finnley
Thanks for the detailed reply! I’m a 25 y/o male with a right shoulder injury (tore my labrum a few years ago).
Hi 
Here is my routine, that can be done with minimal equipment:
Full-Body Dumbbell Workout:
Goblet Squats: 3 sets of 10 reps
Dumbbell Bench Press: 3 sets of 8 reps
Bent-Over Rows: 3 sets of 10 reps
Dumbbell Shoulder Press: 3 sets of 8 reps
Romanian Deadlifts: 3 sets of 10 reps
Dumbbell Bicep Curls: 3 sets of 10 reps
Tricep Dips (using a chair or bench): 3 sets of 12 reps
Plank: 3 sets, hold for 30-60 seconds
Maybe you’ll find it helpful.