Full-body workout without equipment
You can train your whole body without dumbbells – in the living room, in a hotel, while the kids sleep.
8 exercises for the whole body
- Squats – legs and glutes
- Lunges – legs, balance
- Push-ups (on your knees is fine) – chest, arms, core
- Glute bridge – glutes, lower back
- Forearm plank – core
- Wall sit – thighs
- Y raises (lying face down or bent over) – upper back, shoulders
- Calf raises – calves
As a workout
40 seconds work, 20 seconds rest. 10 minutes: 1 round. 20 minutes: 2 rounds. 30 minutes: 3 rounds. Warm up briefly first.
Quiet version
Everything above works without jumping – ideal when someone’s asleep downstairs.
BLOX · BLOX builds bodyweight-only workouts – short, quiet and based on how you feel. Try it free
More guides
Staying fit with kidsWith a job and kids there’s hardly any time for exercise. Here’s how it still works: short sessions, quiet exercises and no guilt.Dumbbell workout for your living roomTrain your whole body with two dumbbells – in your living room, in 20 to 45 minutes. The best exercises and how to combine them.Dumbbell training plan for beginnersA simple dumbbell plan for beginners: 3 sessions a week, 6 basic exercises, 20–30 minutes – with tips on weight and progression.