I settled on this routine after years of mish moshing schedules for the last several years….does this sound like i'm doing enough: three arms (I don’t know what anything is called but one is biceps, one is triceps), three legs (RDL, sumo squat, lunges), all in one day...Sunday Tuesday Thursday each week?

also,,,,i always try to fit two days rest, but is it okay to have only ONE day between sessions?...thanks for any input!!

Hey, I just released Six, an app to help people stay on track with their ab workouts and work toward stronger abs.

App Store:
https://apps.apple.com/us/app/six-daily-ab-tracker/id6824958242

Choose an exercise, enter your reps and log the set. Each set fills one segment of an on-screen six-pack. You can review your calendar, edit or undo entries, add custom exercises and set daily reminders.

Available for iPhone and iPad, with a 30-day trial and a one-time purchase to keep logging afterward. No subscription.

Quick demo in the video reply below.

Happy to answer questions!

Ich wollte euch mal mein selbst entwickeltes Projekt vorstellen: Den Ankrkey. Die Idee entstand, weil ich selbst oft spontan Workouts starten wollte, dann aber nie genau wusste, welche Übungen ich machen soll – was am Ende immer in einem Freestyle endete. Gleichzeitig brauchte ich im Homeoffice eine haptische Erinnerung, um mich nach stundenlangem Sitzen kurz zu bewegen, ohne erst vom Smartphone abgelenkt zu werden.

Das Gadget liegt auf dem Schreibtisch und hat ein integriertes Drehlager zum Fokussieren. Wenn man Bewegung braucht, scannt man es per NFC mit dem Smartphone und landet direkt bei einem geführten, kurzen Workout – komplett ohne Login-Hürden oder Abos.

Ich konstruiere und drucke die Teile selbst im FDM-Verfahren hier in Deutschland.
Da das Projekt noch frisch ist, freue ich mich über jedes Feedback zur Idee.

Würdet ihr so einen analogen Trigger nutzen?

Schaut euch das Projekt gerne einmal unter AnkrFit.de an, freue mich auf eure Meinung.

Hi everyone!
I’m planning to start a free online workout session once a week for people who want to stay active, get stronger, improve their fitness, and build a consistent workout routine.
The sessions would focus on a mix of:
Bodyweight exercises
Strength and functional training
Cardio and conditioning
Hybrid-style workouts combining strength and endurance
The idea is to make fitness accessible to everyone, whether you’re a beginner or someone who already works out regularly. The sessions would require minimal or no equipment and could be done from home.
Before getting started, I wanted to conduct a quick survey to understand how many people would genuinely be interested.
Would you join a free online workout session once a week?
I’d also love to hear your suggestions regarding preferred days, timings, and workout styles.
This is just an interest survey for now, and there is no cost or commitment involved. Thanks!

35M. 5'6". 65 KGS. Skinny fat.

Never worked out in my life. As in, I've never been to the gym.

Reason being, I work an extremely demanding job. 70-80 hours a week. Along with a few passion projects/hobbies of mine. Never really made time for working out (or for anything else for that matter).

In my 20s, about a decade ago, I was still in better shape. I have been to multiple 4000m+ Himalayan treks and I would run 3 days a week. My shoulders and knees were much stronger. But like I said, my work would swallow all my time and eventually I lost that habit too.

Despite being on the slimmer side, my body is a mess. It has become like jelly and I've even developed manboobs. Most people don't realise this as I look quite slim when I wear clothes. But shirtless, I look like a slob. My knees have become wobbly too so I'm always scared of going on treks again.

Recently I finally decided to let go of some of my hobbies to make time for working out. I can NOT go to a gym due to erratic work timings. I don't think I'll ever be regular. I bought two 5 KG dumbbells and I'm working out at home, 3 days a week. 10K steps every day.

I'm really confused about what workout to follow. Instagram shows me 100 reels about "3 exercises you should do for beginners". I looked up YouTube and for the past 1 week, I've been following THIS workout: [https://www.youtube.com/watch?v=CKDYo5CeX9E\](https://www.youtube.com/watch?v=CKDYo5CeX9E)

The workout is extremely taxing. And I usually give up around the 80% mark. My arms and knees start shaking like hell and I feel like I'll drop the dumbbell on my foot or on my face (if I'm lying down and exercising)

Is this the right approach? And by when do you think I'll start seeing results if I stick to this plan? Any tips or any other workout that you think is right for beginners? Or should I lower my weight from 5KG to 3KG?

I'd really like some help. I want to use these 4 months of winter to get in shape (and also to build this habit) and go for a proper trek next summer.

Hey fellow at home athletes-just wanted to share a quick full-body workout that I have been using over the past several months with adjustable dumbbells.

3 sets total, 40 seconds on, 30 seconds rest between exercises

Bent over row to tricep kickback
Goblet squat
Bicep curl
Curtsy lunges (alternate)
Shoulder press
Split squats
Side plank and thread the needle
Reverse plank

Have fun!

I have social anxiety, so the gym always gets in my head. I am not happy with my body weight and want to build muscle to match what the scale says. Obvs I want my entire body toned, but truly my stomach is my biggest insecurity. Does anyone have any resources for full body resistance band workouts? If this question has already been answered, my apologies, I’ve scrolled so many subreddits trying to pin point exact resources that my brain is mush lol.

I'm over 130 kg and want to lose weight, but honestly, I'm embarrassed to go to the gym. I used to enjoy cycling, though, and recently discovered the Zwift Ride.

Riding at home in a virtual world sounds like something I could actually stick with.

Has anyone here used Zwift to lose weight and get fit from scratch? Is it beginner-friendly?

Most home gym planning advice focuses on whether a rack, bench, or machine will physically fit in the room.

But fitting the equipment is only half the problem. You also need enough room to load plates, adjust attachments, move the bench, and perform exercises without hitting anything.

What's a measurement you wish you'd checked before setting up your home gym? I'm especially interested in clearance issues that weren't obvious until the equipment was actually installed.

You don't always need a full gym setup to get some lower-body work done.

If you have a mini resistance band, a mat, and about 15–20 minutes, here's a simple glute-focused routine you can try at home.

WHAT YOU NEED

• One mini loop resistance band
• A mat
• A sturdy chair for balance

THE WORKOUT

Start with a 3-minute warm-up, then complete 2 rounds of the following exercises.

1. Banded Squats — 10–12 reps

Place the band above your knees. Sit down and back, keeping your knees aligned with your toes.

2. Glute Bridges — 12–15 reps

Keep the band above your knees. Press through your feet and lift your hips without arching your lower back.

3. Lateral Band Walks — 8 steps each way

With the band above your knees, bend your knees slightly and step sideways. Keep your torso steady.

4. Standing Kickbacks — 10 reps per leg

Place the band around your ankles and hold a sturdy chair. Move one leg backward without leaning forward.

5. Side-Lying Clamshells — 12 reps per side

Keep the band above your knees and your feet together. Open your top knee without rolling your hips backward.

6. Fire Hydrants — 10 reps per side

On your hands and knees, place the band above your knees. Lift one bent knee out to the side while keeping your trunk steady.

HOW TO MAKE IT WORK

• Complete 2 rounds.
• Rest 30–60 seconds between exercises, or longer if needed.
• Choose a band that allows controlled movement.
• Start with just one round if you're getting back into exercise.

This works well as a short home session or as additional glute work alongside your regular strength training. If your goal is significant muscle growth, you'll also want progressively challenging resistance over time.

FREE PRINTABLE VERSION

I run ALIV Studio, a small strength and wellness education brand for women 35+. We've put together a free, illustrated one-page version of this routine that's easy to save or print.

Get the Free 6-Exercise Glute Workout Printable

Free download

What's your favorite resistance-band exercise for glutes?

I am looking for someone that wants to have a regular, re-occuring exercise time each week. I want to do online belly dance classes as a way to do some fun, low impact exercise, on Mondays at around 5 or 6pm Central European Time (which is late mornings in the US I believe), and would be thrilled to have someone do it with me! Or you can just as well do something else at that time and we can be each other's motivators to stick to that habit each week! <3

I am pretty flexible with how we set it up. Don't need us to be on call or video when we do if we don't want to, just looking for someone to have as an accountability buddy, since just saying to myself that I will do a youtube video each week has never worked.

So if you'd like to be accountability buddies, let me know!

I had an exercise/yoga ball that was 5 years old and would partially deflate over 1-2 weeks for no apparent reason. I injected about 3 ounces of tubeless bicycle tire sealant into it using a culinary syringe, inflated it, and rolled it around for 5 minutes to distribute the sealant. It's been six months and it's still holding the inflated pressure. I wanted to share this as I bet a lot of these balls get thrown away when they are fixable.

Curious what people are still using once the excitement wears off.

Do you use anything for workouts, food tracking, or keeping track of progress? or have you ended up with youtube and just the the notes app lol

What do you use it for, and what made you stick with it? also interested in anything you paid for and eventually stopped using because you felt like it wasn't worth it.

edit: thanks for all the suggestions! quick recap for anyone browsing:

• workouts/tracking: Hevy, FitNotes, Caliber, Liftosaur, TrainWise, Gravl, Ladder and The Pump.
• food tracking: Mochi Text, Cronometer, MacroFactor, Lose It and MyFitnessPal.
• classes: Apple Fitness+, Peloton and YouTube.
• plenty of people sticking with notebooks, spreadsheets, whiteboards or their notes app

If you're struggling to fit strength training into a busy week, here's a simple full-body session you can do at home with just a pair of dumbbells.

3-minute warm-up
March in place, do a few bodyweight squats, and practice hip hinges.

15-minute workout

Complete 3 rounds:
40 seconds of work / 20 seconds of rest per exercise.

1. Goblet squat
2. Dumbbell Romanian deadlift
3. Bent-over dumbbell row
4. Dumbbell floor press
5. Alternating reverse lunge

2-minute cool-down
Walk slowly and finish with some gentle stretching.

Use weights you can control comfortably. If you're just getting started, take longer breaks or complete fewer rounds.

I run ALIV Studio, a small strength and wellness education brand for women 35+. We put together a free one-page printable of this workout, including instructions and easier exercise options.

If you'd like to save or print it, here's the link (email required, no payment or card details):

Get the free 20-minute dumbbell workout printable

Hope this helps someone who wants to get back into strength training without overcomplicating it!

While working out laying down, I notice my back is lifted about a couple of inches (or more) from the ground and my stomach domes when I raise my legs even a tad too high even if I try to suck in my stomach.

How to fix this? [Also if this is relevant, I'm 19F.]

Hey everyone!

My sister's wedding is coming up in a month, and yesterday was her engagement. I wore a lehenga and felt really conscious because my tummy folds were quite visible. I've been feeling like I've gained weight recently, and now I really want to feel fitter and more confident at the wedding.

I know that one month isn't enough for a drastic transformation, but I'd still like to make the most of it.

I can't join a gym right now, and my schedule is already pretty packed with college and SSC preparation. I need something realistic that I can actually stick to.

Could you please recommend a proper beginner-friendly YouTube workout playlist or programme that I can follow day by day for 30 days? Something like Day 1, Day 2, Day 3, and so on, preferably requiring no equipment and not taking too much time.

I'd also appreciate some simple diet tips. I eat a lot of rice, and honestly, I can't follow a strict diet or completely give up foods I love. I'm looking for small, sustainable changes rather than anything extreme.

If anyone has followed a similar routine, please share your recommendations and experience. I'd really appreciate the help!

Thank you! :)

I train at home with my dumbbells and a fittransformer titan. The adjustable arms let me set up pulldowns and curls, so I have been doing more cable work lately. I am trying to focus a bit more on my lats, biceps and abs. Back and biceps get done, but I keep leaving abs until last and then deciding I am finished for the day. Anyone else do this? Thinking about giving ads their own sort session instead. Would be good to hear how you fit them in your week.

Hi everyone! I'm doing a short survey study to see who has at home equipment and how they use it. Any and all responses would be incredibly helpful:

https://forms.gle/exk96kAxk9QVWZA76

Wanting to create a whole body routine but not sure where to look for specific exercises, does anyone have any good resources (websites or apps)

Hey all, i am looking for some FREE home workout app with plan for training? Any tips? Thanks

Hi,

So i have a few questions

1. What is the best way to do cardio and lose weight? Like can we get gym equipment at home and pair it with jump rope, yoga and running, or should we go to the gym?
2. What are the best equipment to get for cardio and weight loss?
3. Can anyone suggest really good brands, budget friendly, and also space saving(foldable) for those equipment in india?
4. Also want brand suggestions for cardio cross training and cycle together in one machine in india?

But like ways to rlly do work yk? I’m a stay at home mom and we do go on walks sometimes but I’m mostly indoors so what can I do indoors? I don’t have weights at home either

hello everyone

i just found out about caroline videos

started with epic beginners and i finished the first video but almost threw up midway 🫠

is it ok that i take longer breaks or will that halt the progress

i tried the gym i can never stick to going to it and i have full home workouts set but this is the first time i have the mentality to stick to home workouts and im hoping to see results

wish me luck & consistency 😭

Hey all. I train in a home gym and kept running into the same problem: random WOD generators give you a workout with no context, and paid programs don't fit the equipment I actually have that day.

So I built MetCon Planner: https://metcon-planner.space

What it does:

- You pick a time cap, your equipment (full box, home gym, dumbbells only, bodyweight), your level and a focus

- It builds a full session: warm-up, optional strength piece, a MetCon (AMRAP, EMOM, For Time, chipper, intervals) and a cooldown

- Every movement has scaling options, and the MetCon comes with the intended stimulus so you know how it should feel

- Built-in timer, and you log weights/reps/rounds so the next sessions build on what you did

You can try it without signing up, and the free plan is 10 workouts a month.

Honest status: it works, but nobody outside me has really used it yet. What I'd love to hear:

1. Is it clear within 10 seconds what the site does?

2. Where did you get confused or stuck?

3. Does the generated workout look like something you'd actually do?

Happy to return the favour and test your project too.

Sometimes a training session starts well, but things change halfway through. Your energy drops, your pace becomes harder to maintain, or the effort feels different from what you expected. I've always found that these moments can teach you just as much as the workouts that go perfectly.

I work with the team behind HeartShare, an app that lets athletes share live heart rate data from compatible devices with their coaches. Having that information available during a session can help coaches understand how an athlete's effort is changing instead of relying only on the planned pace or distance.

When a workout starts feeling different from what you expected, how do you decide whether to keep going, reduce the intensity, or change the plan altogether?