- Dumbbells
- Adjustable bench
- Treadmill or bike
- Body weight
If you’ve got a dumbbell or kettlebell and some bands, you’re in business. Our At Home (Minimal Weights) workouts give you that “I just left Strength Society” feeling without needing a full gym setup. We’ll combine mobility, functional strength, core, and conditioning in a way that hits hard—but still makes sense for home training.
This is for the members who don’t want to lose momentum just because life is lifting. You’re not trying to survive the week. You’re trying to stay dangerous. Live by the credo: No Days Off. (And yes… you can still earn your sweat in socks on hardwood floors.)
Each workout includes 4 supersets for a total of 8 exercises.Perform each superset for 3 rounds before moving to the next.
A1. Goblet Squat – 12
A2. Glute Bridge on Floor or Bench – 15
B1. Dumbbell Reverse Lunge – 8/leg
B2. Plank – 30 seconds
Strict core movement
C1. Dumbbell Romanian Deadlift – 12
C2. Alternating Lateral Lunge – 8/side
Mobility emphasis
D1. Step-Ups to Bench – 10/legD2. Treadmill Incline Walk or Bike Sprint – 40 secondsHeart-rate movement
