Designing a home workout with minimal equipment

Home training works best when each movement has a clear progression. Use split squats, push-ups, band rows, hip hinges, overhead presses and loaded carries as a simple foundation.

Make an exercise harder by adding range, repetitions, slower tempo or load to a backpack. Keep the training area clear and check that furniture is stable.

Choose a fixed time and prepare equipment in advance. Reducing setup friction is often more important than finding another exercise variation.