Goal: To re-inspire your at-home training routine and get the absolute most out of living room training program with minimal equipment.

Equipment: A set of dumbbells and a couch, bench, or autumn (to elevate your hands, feet, and torso.)

Workouts per week: 5 in total. 3 Living Room Strength Workouts + 2 Follow Along DB Club Workout (these classes are included).

Gym Membership Required? No. You can do this entire program in your living room.

Length: Each phase is 6 weeks. There are 4 phases, so the entire program is 24 weeks.

Working out at home is incredibly convenient. But most at-home workout routines are random, disorganized, and generally uninspired. Homebody by Bandana aims to change this.

The first thing you’ll notice in Homebody by Bandana is a training calendar. I find a weekly schedule to be beneficial because it organizes our routine and establishes clear objectives for each training day. Monday is Glute City, Wednesday is Pull & Posterior, and Friday is The Theory of Everything Else. These are the cute names I gave to each workout which are all full-body with a special emphasis. To be honest, this program is based on the at-home routine I originally created for Mel (wifey) during quarantine. Then I had a few friends ask if I could write a living room strength program for them and eventually I developed it into an entire 24 week system.

The best part of Homebody by Bandana is that it is an easy entry point to a systematic, organized approach to strength training. You’ll find each training day broken down into exercise, sets, reps, tempo, and rest period. There is also a video of me demonstrating each exercise so you know exactly what to do.

More than anything, Homebody by Bandana is about establishing quality training habits. You can plug-n-play Dumbbell Club classes into your week (all of which are included) or choose a class or cardio alternative (such as Rumble TV or Peloton). If training 5 days per week seems overwhelming, I’d encourage you to start with the 3 strength days. As with all training, what matters most is consistency. You’ll get much more from training 3 days per week for 6 weeks than you will from training 5 days per week for 1 week.

If you’re looking to re-inspire your at-home routine, get organized, and establish quality training habits that challenge your body week-after-week, you’ve come to the right place.

Here’s our weekly training calendar:

Phase 1

While The Dumbbell Club is obviously superior, feel free to substitute another cardio or MetCon style class (such as Rumble TV or Peloton).

As for our living room sessions, here is a breakdown your workouts for Phase 1…

Glute City

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Glute Bridge
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s
A2)
Half Kneeling DB Overhead Press
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
Step Back Lunge
 
Sets: 3
Reps: 12/s
Tempo: Medium
Rest: 60s
B2)
Narrow DB Floor Press
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Weighted Crunches
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 30s
C2)
Lying Knee Tucks
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 30s

Mostly Posterior

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
RDL
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s
A2)
Tall Kneeling Hammer Curl
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
Goblet Squat (Heels Elevated)
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s
B2)
Bent Over Rows
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Low Plank (Knees or Toes)
 
Sets: 3
Reps: 30s
Tempo:
Rest: 30s
C2)
Russian Twists
 
Sets: 3
Reps: 30s
Tempo: Medium
Rest: 30s

The Theory of Everything Else

Warm up

Exercise Video
A1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
A2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:

A Block

Exercise Video
1)
Glute Bridge (Feet Elevated)
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s
2)
Lateral Raise – Bottom Half
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
High Plank Shoulder Taps
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s
B2)
Skull Crushers
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Side Plank (Knees or Feet)
 
Sets: 3
Reps: 30s/s
Tempo:
Rest: 30s
C2)
Frog Pumps
 
Sets: 3
Reps: 30s
Tempo: Fast
Rest: 30s

Phase 2

Phase 2 of Homebody by Bandana picks up on the momentum we’ve established in Phase 1.

During phase dos, we’re moving from a 3×15 template to 4×10 template. You should expect to be moving a bit more weight. We’re also slowing the tempo down. A slower tempo means the eccentric portion of the lift (which is usually the “down” portion) should be about 3 seconds long. Slow and deliberate is the name of the game. If you were less consistent with your optional cardio, conditioning, or class days during Volume 1, this is an opportunity to recommit.

Here’s our weekly training calendar:

As for Monday, Wednesday, and Friday…

Glute City

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Hip Thrusters
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s
A2)
Half Kneeling Curl to Press
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Step Forward Lunges
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 60s
B2)
DB Fly
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Weighted Straight Leg Situp
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 30s
C2)
Lying Straight Leg Raise
 
Sets: 4
Reps: 8-1015
Tempo: Slow
Rest: 30s

Mostly Posterior

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg RDL’s – Home
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 60s
A2)
Half Kneeling DB Curl
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Squat to Heart Beat Press
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s
B2)
Couch Supported DB Row
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Low Plank (Knees or Toes)
 
Sets: 4
Reps: 30s
Tempo:
Rest: 30s
C2)
Windshield Wipers
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 30s

Everything Else

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
1)
Glute Bridge Step Out
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s
2)
Lateral Raise – Top Half
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Beast Shoulder Taps
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s
B2)
Half-Kneeling Overhead Triceps Extensions
 
Sets: 4
Reps: 8-10
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Side Plank (Knees or Feet)
 
Sets: 4
Reps: 30s/s
Tempo:
Rest: 30s
C2)
Frog Pumps
 
Sets: 4
Reps: 40
Tempo: Fast
Rest: 30s

Phase 3

Volume 3 of Homebody by Bandana keeps our full body at-home strength routine alive and well. At this point, your weekly strength workouts should feel a normal and delightful part of your routine.

During phase three, we’re moving from a 4×10 template to 4×12 template. The slight uptick in volume is gonna help us get better these next 6 weeks. Feel free to pick up the tempo a bit and enjoy some of the more challenging exercises.

Here’s our weekly training calendar:

As for Monday, Wednesday, and Friday…

Glute City

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg Glute Bridges
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s
A2)
Tall Kneeling Curl to Press
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
Walking Lunges
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s
B2)
Pushups
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Weighted Situp
 
Sets: 4
Reps: 10-12
Tempo: Slow
Rest: 30s
C2)
Alt. Straight Leg Raises
 
Sets: 4
Reps: 40s
Tempo: Fast
Rest: 30s

Mostly Posterior

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg RDL’s – Home
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s
A2)
Half Kneeling DB Curl
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
Front Squat (Heels Elevated)
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s
B2)
Chainsaw Row
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Lying Knee Tucks
 
Sets: 4
Reps: 40s
Tempo:
Rest: 30s
C2)
Russian Twists
 
Sets: 4
Reps: 40s
Tempo: Fast
Rest: 30s

Everything Else

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
1)
Straight Leg Bridge (Feet Elevated Single Leg Eccentric)
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s
2)
Lateral Raise – Full
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

B Block

Exercise Video
B1)
Plank Row (Feet Wide)
 
Sets: 4
Reps: 10/s
Tempo: Medium
Rest: 60s
B2)
Half-Kneeling Overhead Triceps Extensions
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Sideplank Thread the Needle
 
Sets: 4
Reps: 10/s
Tempo: Slow
Rest: 30s
C2)
Seated Knee Tucks
 
Sets: 4
Reps: 50
Tempo: Fast
Rest: 30s

Phase 4

In the 4th and final installment of Homebody by Bandana, we’re moving from a 4×12 template to 5×8, returning to a slow tempo, and progressing some of the exercises to their more difficult versions. Ideally we’re moving the most weight yet. The end of this phase will mark nearly 6 months of training, which is no small feat and deserves some celebration.

Here’s our weekly training calendar:

As for Monday, Wednesday, and Friday…

Glute City

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg Hip Thrust
 
Sets: 5
Reps: 6/s
Tempo: Slow
Rest: 60s
A2)
Tall Kneeling Straight Arm Raises
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Pendulum Lunges
 
Sets: 5
Reps: 6/s
Tempo: Slow
Rest: 60s
B2)
Negative Pushups
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Weighted Crunch w/ 3 second pause
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 30s
C2)
Dragon Flags (Full Tuck or Half Tuck)
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 30s

Mostly Posterior

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg RDL’s – Home
 
Sets: 5
Reps: 6/s
Tempo: 3s Pause at Bottom
Rest: 60s
A2)
Standing Zottman Curl
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Front Squat (Heels Elevated)
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s
B2)
Bent Over Rows
 
Sets: 5
Reps: 6-8
Tempo: 3s Pause at Top
Rest: 60s

C Block

Exercise Video
C1)
Low Plank (Knees or Toes)
 
Sets: 5
Reps: 40s
Tempo:
Rest: 30s
C2)
Windshield Wipers
 
Sets: 5
Reps: 10/s
Tempo: Slow
Rest: 30s

Everything Else

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Quad n’ Reach
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
1)
Single Leg Glute Bridge (Feet Elevated)
 
Sets: 5
Reps: 12/s
Tempo: Slow
Rest: 60s
2)
Lateral Raise – Full
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Beast Row
 
Sets: 5
Reps: 6/s
Tempo: Slow
Rest: 60s
B2)
Skull Crushers
 
Sets: 5
Reps: 6-8
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Sideplank Thread the Needle
 
Sets: 5
Reps: 12/s
Tempo: Slow
Rest: 30s
C2)
Frog Pumps
 
Sets: 5
Reps: 50
Tempo: Fast
Rest: 30s