Just you and the floor. Strength, cardio and core with zero gear.
For anyone training at home with no equipment at all: a balanced mix of legs, upper body, low-impact cardio and core, with every jump replaced by a controlled step.
Circuits: 4 rounds of 40 s work / 20 s rest, 60 s between rounds.
Three sessions a week with a rest day in between. The days below are the suggested layout; any three non-consecutive days work.
Learn the moves. Use the easier option whenever form slips and finish every session feeling you could do more.
Same three videos, a few more reps in each 40 s window.
Peak week: hit the Week 3 targets and try the harder option where Week 2 felt easy.
Lighter on purpose: Day 1 and Day 2 at your Week 1 targets, then the Test Day video on Friday.
A 20–40 min brisk walk you can talk through.
Every video starts with a warm-up (march in place, arm circles, hip hinge, bodyweight squat, alternating reverse lunge, plank to down-dog) and ends with a cool-down (standing quad stretch, half-kneeling hip flexor stretch, standing forward fold, chest opener, child's pose). Tap any move for its full form guide.
Count your reps in each 40 s interval. Hit the week’s target in every round with clean form? You’re on track; if it felt easy, move to the harder option. Missed it? Use the easier option and build back.
Test Day: push-ups (knees OK, same version every time), bodyweight squats and step jacks for max reps in 60 s, plus a forearm plank hold (cap 2:00).
After Week 4, start the next cycle back at Week 1 on the same videos, using the harder option for any move where you hit every target with clean form.
4 follow-along videos make up the full program. Durations include the warm-up and cool-down.
Watch them on YouTube at @CoreboundFitness.
Stop immediately with sharp, stabbing or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Keep step jacks and mountain climbers controlled: no jumping is needed in this program. Breathe out on the effort, and if form breaks, rest for the rest of the interval.
If you have an injury or medical condition, are pregnant, or have been inactive for a long time, check with your doctor before starting. This program is general education, not medical advice. See the disclaimer.
Classic dumbbell strength training with a flat bench. No rack, no barbell.
View program
Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
View program
Low-impact indoor walking workouts. One foot always on the floor, no jumping.
View programEvery 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.