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Strength Training at Home — 30 Bodyweight and Dumbbell Exercises
30 continuously numbered exercises grouped by muscle part, AI photographs, training plans and progression rules.
Fitness Premium · 52 pages · in English
What's inside
The complete table of contents — exactly the chapters and sections you'll find in the file.
Chapter 1
Before You Begin: Three Rules That Decide Your Results
- You Have a Floor. That Is Enough — but You Need to Know How
- Warm-Up and Cool-Down: Eight Minutes That Protect Your Joints
- How to Read Every Exercise in This Book
Chapter 2
Legs and Glutes: The Foundation of Strength
- Why Legs Matter More Than You Think
- Bodyweight Squat
- Goblet Squat
- Stationary Lunge
- Dumbbell Lunge
- Bodyweight Hip Thrust
- Dumbbell Hip Thrust
- Bodyweight Single-Leg Deadlift
- Romanian Deadlift With Dumbbells
Chapter 3
Trunk and Core: The Stability That Protects Your Spine
- The Core Is Not Just a Six-Pack
- Plank
- Side Plank
- Dead Bug
- Hollow Body Hold
- Russian Twist With a Dumbbell
- Lying Leg Raise
- Superman (Prone Back Extension)
Chapter 4
Chest and Triceps: Push From the Floor to the Ceiling
- The Push-Up as the Centre of the Workout, Not the Warm-Up
- Standard Push-Up
- Knee Push-Up (Regression)
- Wide Push-Up
- Close-Grip Push-Up (Triceps Push-Up)
- Dumbbell Floor Press
- Dumbbell Floor Fly
- Dumbbell Shoulder Press
- Dumbbell Skull Crusher
Chapter 5
Back and Biceps: Pull Without a Bar
- Inverted Row Under a Table
- Single-Arm Dumbbell Row
- Bent-Over Two-Arm Dumbbell Row
- Bent-Over Reverse Fly
- Dumbbell Front Raise
- Dumbbell Bicep Curl
- Alternating Hammer Curl
Chapter 6
Putting It Together: Plans, Progression and What Comes Next
- Plan A: Three Sessions a Week for Beginners
- Plan B: An Upper/Lower Split for Those Coming Back After a Break
- Progression: When and How to Increase Resistance
- Nutrition and Recovery: What Happens Between Sessions
- What Comes Next
Look inside
The cover and the first pages of chapter one (from p. 6) — raw renders from the final PDF, unretouched. Click to enlarge.
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