Find your program
Six follow-along video programs for training at home. They share one simple structure, so once you know how one works, you know them all.
The Corebound structure
3 days a week
Day 1, Day 2 and Day 3 videos, typically on Monday, Wednesday and Friday, with rest or light activity in between.
About 25–45 minutes
Every session includes a warm-up, the main work with timed intervals and rests, and a cool-down.
A 4-week cycle
Weeks 1–3 build up with a new target each week. Week 4 is lighter and ends with a Test Day (Weights uses a deload week instead).
Replay the same videos
The videos stay the same; you beat them. The on-screen target tells you what to aim for each week.
Easier and harder options
Every main move has an easier and a harder version. Level up one or two moves per cycle, not everything at once.
Safety built in
The clock is a limit, not a quota. If form breaks, rest for the rest of the interval. Pain means stop.
Compare the programs
| Program | Focus | Equipment | Impact | Session length |
|---|---|---|---|---|
| Weights | Full-body strength | Bench + dumbbells | Low impact | About 42–43 min |
| Calisthenics | Bodyweight strength skills | Bench + dumbbell | Low impact | About 24–37 min per session |
| No-Equipment | Strength, cardio and core | No equipment | No jumping | About 34–40 min |
| Walk at Home | Indoor walking cardio | No equipment | Low impact, no jumping | About 33–41 min |
| Standing Abs & Core | Standing core and balance | None (dumbbell optional) | Low impact | About 36–41 min |
| Bench Glutes & Legs | Glutes and legs | Bench + dumbbells | Low impact | About 32–40 min |
Which one should I start with?
- No equipment, want a bit of everything: No-Equipment
- Want gentle, low-impact cardio: Walk at Home
- Rather not get down on the floor: Standing Abs & Core or Walk at Home
- Have a bench and dumbbells: Weights for full-body strength, or Bench Glutes & Legs for lower body
- Want bodyweight skills like push-ups and dips: Calisthenics
Before you start
If you have an injury or medical condition, are pregnant, or have been inactive for a long time, check with your doctor before starting a new exercise program. CSEP's free Get Active Questionnaire can help you decide whether to get advice first.
Read the full disclaimer.
Choose a program
- Bench + dumbbells
- 3 days/week
- 42–43 min
Weights
Classic dumbbell strength training with a flat bench. No rack, no barbell.
View program
- Bench + dumbbell
- 3 days/week
- 24–37 min
Calisthenics
Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
View program
- No equipment
- 3 days/week
- 34–40 min
No-Equipment
Just you and the floor. Strength, cardio and core with zero gear.
View program
- No equipment
- 3 days/week
- 33–41 min
Walk at Home
Low-impact indoor walking workouts. One foot always on the floor, no jumping.
View program
- None (dumbbell optional)
- 3 days/week
- 36–41 min
Standing Abs & Core
Core training on your feet: rotation, anti-rotation, posture and balance.
View program
- Bench + dumbbells
- 3 days/week
- 32–40 min
Bench Glutes & Legs
A focused lower-body program built around one flat bench and a pair of dumbbells.
View programTrain with Corebound on YouTube
Every Corebound program is a set of follow-along videos: press play, follow Coach Cole and the timer, and you're done. Subscribe at @CoreboundFitness so the next session is always one tap away.