Get Fit in 6 Weeks: The Ultimate Home Workout Plan with Dumbbells, Bands, and an Exercise Ball

Markus RosenbergTraining

Starting a fitness journey doesn’t require a gym membership or fancy equipment. This program can be performed twice per week for six weeks. With light dumbbells, resistance bands, and an exercise ball, you can create an effective workout routine at home. This beginner’s workout focuses on ten essential exercises that cover horizontal and vertical push and pull movements, squats, lunges, hip hinge, glute bridges, and core exercises.

  1. Incline Push-Ups (Horizontal Push)

Using a wall or countertop place your hands shoulder-width apart, keep your body straight, and lower yourself with a tempo of three seconds down until your chest nearly touches the surface. Push back up to the starting position in one second. Increase the difficulty by doing push ups from the floor in a modified version with your knees to the floor.  

  1. Standing Lunges

Begin from a standing position place your feet in a staggered stance with one foot forward and lower your body in a tempo of three seconds down until both knees are at 90-degree angles. Push up to the top position in one second, maintaining a staggered stance and repeat.  Once you have completed the reps on one leg, then switch.

  1. Resistance Band Rows (Horizontal Pull)

Anchor a resistance band at a chest height point (like a pole or a railing), grab the handles, and pull them towards your torso with a tempo of one second, squeezing your shoulder blades together. Return to the starting position using a tempo of three seconds.

  1. Dumbbell Squats

Hold a dumbbell in each hand at your sides. (To squat deeper, elevate your heels on weight plates, DB’s or a textbook). Lower your body into a squat with a tempo of three seconds, keeping your chest up and pushing your knees past your toes. Simultaneously, push knees apart from each other until you reach the bottom. Push back up through your hips and thighs to return to standing in a tempo of one second.

  1. Dumbbell Bench Press (Horizontal Push)

Lie on your exercise ball, feet firmly on the ground, holding dumbbells at chest level under three seconds. Press the weights upward until your arms are fully extended in one second, then lower them slowly back down.

  1. Dumbbell Shoulder Press (Vertical Push)

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing each other (neutral grip). Press the weights upward in one second until your arms are fully extended, then lower them in three seconds back to the starting position .

.7. Deadlifts (Hip Hinge)

Hold dumbbells in front of your thighs. Hinge at the hips, lowering the weights in three seconds while keeping your back straight. Stand back up by engaging your glutes and hamstrings in one second.

  1. Dumbbell Rows (Horizontal Pull)

Place your left knee and hand on the exercise ball for support, with a dumbbell in your right hand. Pull the dumbbell towards your hip in one second, keeping your back straight, then lower it back down in three seconds. Do the prescribed reps then switch sides.

  1. Glute Bridges on Ball

Lie on your back with your feet on the exercise ball and arms at your sides. Driving down with your heels, lift your hips towards the ceiling in one seconds, squeezing your glutes for 3 seconds, then lower back down in three seconds.

  1. Planks (Core)

Assume a push-up position but rest on your forearms, keeping your lower back flat, not concave. Keep your body straight from head to heels, engaging your chest, arm and core by pushing with about 20-30% effort out from your belly. Lock out your knees and hold for 30-60 seconds.


This beginner-friendly routine targets all major muscle groups, promoting strength and stability. Perform this workout two times per week with at least 1-2 days rest and perform each exercise for 12-15 reps, completing 2-3 sets depending on your fitness level. Remember to warm up before starting and cool down afterwards to prevent injury. With consistency and dedication, you’ll build a solid foundation for your fitness journey right at home.

Markus Rosenberg