Simple 3 Day Strength Training from Home

Not everyone can get to the gym. This is a simple 3 day per week workout program that you can integrate into your week that is sustainable. The goal here is to start out with not much more than 30 minutes.


If you are going to work out from home, here is a list of the equipment I recommend you pick up or adapt for home workouts:

  • Backpack that can handle some weight and be comfortable. Instead of buying weights, just stuff the bag with books or anything with weight.
  • Kettlebell or dumbbell that you can lift with a straight arm that causes no pain. Depending on your strength level anywhere between 10lbs to 20lbs. This can be obtained from many big box or sporting goods stores for somewhere around $1 to $1.50 per lb.

In all of the following workouts, concentrate on form over amount of weight. It is far better to have a high number of well formed repetitions with lower weight rather than high amount of weight with fewer or sloppy repetitions that could lead to injury.

Injuries will set you back. Avoid injuries, take it slow and be very conscious about your your body movements.


To start out, do the Core Exercises, with at least 3-Sets each. Target 20 to 30 minutes of workout and minimize how long you rest. The following list is broken down into three days.

Day 1 – Chest and Triceps

Core Exercises

Chair Dips – 8 to 12 repetitions

Primary Muscles worked: Triceps

Ensure that your thumbs are turn out and do not allow your shoulders to go forward.

Easy – Feet on the floor, hands on the chair

Challenge by  raising your feet onto another chair or bench and further increase the challenge by adding weight in your lap or back.

Standard Push Ups – 20 to 40 repetitions


Easy –

Decline Push Ups – 20 to 40 repetitions

Incline Push Ups – 20 to 40 repetitions

Blast Off Push Ups – 10 to 15 repetitions

Alternate Exercises

Push Up Jack – 10 to 15 repetitions

Push Up Knee to Elbow – 12 to 18 repetitions

One-Arm Push Up – 5 to 10 repetitions

Close Arm / Diamond Push Up – 12 to 24 repetitions

Day 2 – Shoulders, Back and Biceps

Core Exercises

Lateral Raise – 8 to 16 repetitions

Lateral Raise to Front – 8 to 16 repetitions

Bent Over Row – 8 to 16 repetitions

Bent Over Lateral Raise – 8 to 16 repetitions

Curls – 6 to 12 repetitions

Alternate Exercises

Hand Stand Push Ups

Forward Grip Pull Ups

Reverse Grip Pull Ups

Neutral Grip Pull Ups

Day 3 – Legs and Core

Core Exercises

Air Squat


Calf Raise Plie ‘


Side Crunch


Alternate Exercises

Hanging Leg Lift

Toe to Bar

Side Planks

Break Dance