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[quote=Anonymous]You don't need an app at all. My head spins when I read all these people encouraging you to buy the Peloton app.  To lift at home, I recommend adjustable dumbbells. I have the bowflex ones but they are big an bulky so go to a sporting goods store and try them out. Getting individual dumbbells is too costly and bowflex dumbbells are like $400.  Get an adjustable bench for about $100. Get some bands, Get a pull up bar that you can put in a doorway. Get some bands.

There are 6 major exercises that you need to fit in your workouts. I do them all each work out in 3 total body workouts per week. You can do two tri sets of 3x8 for each exercise to start: 1A Squat 1B Push 1C Row then 2A Hinge 2B Pulldown/Pull Up 2C Overhead Press. Then, do one or two exercises that you like. Maybe a tricep exercise, maybe a bicep, maybe a lunge, maybe another shoulder exercise like a lateral raise, whatever. Then finish with a few 20-30 second planks. Do this 3 days a week.

So I'm not sure where you are but your workout can look like this...
1A Body weight squats - as you progress I recommend goblet squats or front squats with a dumbbells.
1B A push or chest press is a pushup or flat bench press or inclined presses.
1C Dumbbell Rows. You can see the video on You Tube. Good technique is critical to maximize effectiveness.

Do 1A, rest 30 seconds, do 1B, rest 30 seconds, do 1C rest a minute. Repeat for 3 sets.

2A Look on YouTube for Single leg RDLs. very important to get technique right.
2B If you can't do pullups. Jump up and lower yourself down as slowly as possible.
2C Shoulder Presses with Dumbbells. Look at YouTube for technique. Also called military presses.

Again do 2A, rest 30 seconds, do 2B, rest 30 seconds, do 2C rest a minute. Repeat for 3 sets.

I also recommend training with a certified strength and conditioning coach to learn technique and various exercises. Then you can go on your own.

Anyway...this is all you need. Do this for 2-3 months and you will see results. Then you can change up the exercises. There are many squat and lunge variations. Your push/chest press will pretty much stay the same forever. There are different row variations. For example, you can go face down on the incline bench and do two-handed rows. You can use bands around a pole or something. The hinge is pretty much an RDL. Pull ups or lat pull downs with bands are standard. Shoulder presses are standard but you can mix in lateral raises, front raises, band pull aparts, etc.  There are so many accessory exercises but it depends what you like...You can do hip bridges, hip thrusts, chest flies, tricep dips, tricep extensions, lunges, etc. Once you get going, I would also recommend a 15 or 20 pound slam ball. I do these first. It's a great way to develop some total body power and, once you get comfortable, you can add squat jumps after the slam balls prior to 1A.

Lastly, planks....remember that you aren't trying to see how long you can last. You want to get in a perfect plank position and squeeze. Dig your elbows and toes in and squeeze. If you squeeze like you should, no one should last more than 20-30 seconds.

This entire workout should take less than 40 minutes.

No apps. Just good music and enjoy. Good luck.
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