A focused lower-body program built around one flat bench and a pair of dumbbells.
For anyone who wants stronger glutes, hamstrings and quads at home: hip thrusts, Romanian deadlifts, split squats and step-ups, organized into three focused days.
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 patterns with a dumbbell you could lift for about 3 more reps than the target. Bench against a wall every session.
Same three videos, a few more reps in the same 40 s window. Same dumbbells: the reps are the progression.
Peak week: hit the Week 3 targets. If they felt easy, note it: next cycle you go heavier.
Day 1 and Day 2 at your Week 1 targets (easy on purpose), then the Test Day video on Friday.
Every video starts with a warm-up (march in place, arm circles, side step-touch, heel dig, hip hinge, bodyweight squat) 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.
Choose dumbbells that leave about 2 good reps in the tank at the week’s target. Hit the Week 3 target in every round with clean form? Next cycle, go one dumbbell size heavier on that move, or use the harder option.
Test Day: max goblet squats and dumbbell hip thrusts in 60 s (same dumbbell every test), then bodyweight Bulgarian split squats for 45 s on each leg.
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.
Bench first: push it against a wall on a non-slip floor, check it can’t tip or slide, and step onto the middle of the bench, never the end or edge. Skip step-ups if the bench wobbles or is taller than your knee; use a stair instead. Stop immediately with sharp or joint pain, back pain that radiates, numbness, chest pain or dizziness. Keep a flat back on RDLs and lower the dumbbells, don’t drop them.
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.
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Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
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Just you and the floor. Strength, cardio and core with zero gear.
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.