Small steps for getting (back) into it

This 16-week plan is built for those starting their fitness journey or getting back after time away. It gradually (re)builds strength, control, and endurance through four progressive stages — from mastering fundamentals to developing full-body power and definition. Using only bodyweight and dumbbells, each phase blends functional, core, and strength work to help you move better week by week and getting you prepared for greater exercises later.

You will need dumbbells, a wheel rollout and a floor mat

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Use light Dumbbells. Do kneeling Push-ups and Plank if you need. Goal now is regain control slowly

Push Up

Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Plank

Abs Crunch (Bodyweight)

Push + Core

Light Dumbbells and go easy, right now we just need to regain control. Be patient, the fun will come

Dumbbell Row

Hammer Curl (Dumbbell)

Inverted Row

Alternating Dumbbell Curl

Side Plank

Pull + Core

Like the previous workout, the focus is regaining control. Use light Dumbbells and go easy, breathe.

Squat (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Glute Bridge (Bodyweight)

Calf Raise (Bodyweight)

Walking Lunge

Legs 

Deadlift (Dumbbell)

Mountain Climber

Wall Sit

Burpee

Full body 

Renegade Row

Lying Reverse Fly

Russian Twist (Dumbbell)

Pull + Core 

Goblet Squat

Step-Up (Weighted)

Hip Thrust (Dumbbell)

Standing Calf Raise

Lying Leg Raise

Jump Squat

Dumbbell Curl to Press

Full body finisher 

Push Up (Incline)

Lateral Raise (Dumbbell)

Ab Wheel

Dynamic Side Plank

Decline Push Up

Arnold Press

Front Raise

Plank to Push Up

Side Plank with Reach Through

Bent Over Row (Dumbbell)

Barbell Row

Reverse Bicep Curl (Dumbbell)

Leg Raise (Captain's Chair)

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Marching Glute Bridge

Hip Thrust (Bodyweight)

Legs

Overhead Press (Dumbbell)

Lunge (Bodyweight)

Hollow Hold

Diamond Push Up

Archer Push Up

Rear Delt Row

Concentration Curl

Plank with Shoulder Taps

Assisted Pistol Squat

Skater Hop

Snatch (Dumbbell)

Bicep Curl (Dumbbell)

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