Program
Healthy Start: Home
Valentyna Chemerys
A program for women starting to train at home. No rushing and no jumping: you learn to move well and get stronger step by step — so training becomes a pleasant habit, not a punishment. 3 full-body workouts a week, with a rest day between them. Each has 5–6 exercises and takes 30–45 minutes: legs and glutes, back for good posture, chest and shoulders, and deep core work that looks after your back and pelvic floor. I recommend 3 workouts a week. Only managing 2? That’s fine: just go in order, and a program week simply stretches out. 4 weeks with a gentle build-up: the first 2 weeks use your own body weight; from week 3 you pick up light dumbbells and add one more exercise and a cardio day. Finish every set with 2–3 reps in reserve. Then repeat the program with your new weights. ☁️
I show you every exercise
Short videos from the program: how to stand, where to look, how to move. In the app you'll find them next to each exercise.
What you’ll need
- A mat or a towel on the floor
- A sturdy chair or step
- The first 2 weeks — nothing else, you train with your own body weight
- From week 3 — a pair of 2–5 kg dumbbells (or 1.5 L water bottles)
- Comfortable clothes and water
What’s inside
Week 1
Getting to know the moves with your own body weight. No dumbbells — just you, a mat and a chair. If the video shows dumbbells, do the exercise without weight. 2 sets, technique first: check how each exercise is done before you start and move slowly, under control.
1
Squat and back
30 min · 5 exercises
⌄
Squat and back
30 min · 5 exercises
-
Bodyweight Squat
2 × 12–15
-
Scapular Push-up
2 × 10–12
hands on the floor (knees down is fine), arms straight: squeeze the shoulder blades together, then spread them and push the floor away
-
Glute Bridge
2 × 12–15
-
Incline Push-up
2 × 10–12
hands on a chair, table or sofa — the higher, the easier
-
Dead Bug
2 × 6
per side · breathe out as you move, lower back down
2
Glutes and chest
30 min · 5 exercises
⌄
Glutes and chest
30 min · 5 exercises
-
Bodyweight Hip Hinge
2 × 12–15
-
Reverse Lunge
2 × 10
per leg · no weight
-
Superman
2 × 10–12
lie face down, lift arms and legs together for 2 seconds, eyes on the floor
-
Knee Push-up
2 × 10–12
on your knees; easier — hands on a chair
-
Side Plank
2 × 15 s
per side · can be done from the knees
3
Balance and posture
30 min · 5 exercises
⌄
Balance and posture
30 min · 5 exercises
-
Step-Up
2 × 10
per leg · no weight · a chair or step
-
Single-Leg Glute Bridge
2 × 10
per leg
-
Side-Lying Hip Abduction
2 × 10
per leg
-
Bird Dog
2 × 6
per side · breathe out as you move, lower back down
-
Alternating Leg Lowers
2 × 6
per leg
Week 2
Rhythm. Still your own body weight, now 3 sets. Move smoothly: 2 seconds down, 1 up. Rest until your breathing settles.
4
Squat and back
30 min · 5 exercises
⌄
Squat and back
30 min · 5 exercises
-
Bodyweight Squat
3 × 12–15
-
Scapular Push-up
3 × 10–12
hands on the floor (knees down is fine), arms straight: squeeze the shoulder blades together, then spread them and push the floor away
-
Glute Bridge
3 × 12–15
-
Incline Push-up
3 × 12–15
hands on a chair, table or sofa — the higher, the easier
-
Dead Bug
2 × 8
per side · breathe out as you move, lower back down
5
Glutes and chest
30 min · 5 exercises
⌄
Glutes and chest
30 min · 5 exercises
-
Bodyweight Hip Hinge
3 × 12–15
-
Reverse Lunge
3 × 12
per leg · no weight
-
Superman
3 × 10–12
lie face down, lift arms and legs together for 2 seconds, eyes on the floor
-
Knee Push-up
3 × 12–15
on your knees; easier — hands on a chair
-
Side Plank
2 × 20 s
per side · can be done from the knees
6
Balance and posture
30 min · 5 exercises
⌄
Balance and posture
30 min · 5 exercises
-
Step-Up
3 × 12
per leg · no weight · a chair or step
-
Single-Leg Glute Bridge
3 × 12
per leg
-
Side-Lying Hip Abduction
3 × 12
per leg
-
Bird Dog
2 × 8
per side · breathe out as you move, lower back down
-
Alternating Leg Lowers
2 × 8
per leg
Week 3
Time for dumbbells. The same basic moves, now with a light weight — 2–5 kg dumbbells or water bottles. 10–12 reps with 2–3 in reserve. Each workout also gets one more light exercise, plus a 4th day of easy cardio.
7
Squat and back
45 min · 6 exercises
⌄
Squat and back
45 min · 6 exercises
-
Goblet Squat
3 × 10–12
a dumbbell held upright at your chest (or a kettlebell)
-
Dumbbell Bent Over Row
3 × 10–12
-
Dumbbell Glute Bridge
3 × 10–12
-
Standing Dumbbell Press
3 × 12–15
-
Bicep Curl
2 × 12–15
-
Dead Bug
3 × 8
per side · breathe out as you move, lower back down
8
Glutes and chest
45 min · 6 exercises
⌄
Glutes and chest
45 min · 6 exercises
-
Dumbbell Romanian Deadlift
3 × 10–12
-
Reverse Lunge
3 × 12
per leg
-
Rear Delt Fly
3 × 12–15
-
Incline Push-up
3 × 12–15
hands on a chair, table or sofa — the higher, the easier
-
Bent-Over Dumbbell Tricep Kickback
2 × 12–15
-
Side Plank
3 × 25 s
per side
9
Balance and posture
45 min · 6 exercises
⌄
Balance and posture
45 min · 6 exercises
-
Step-Up
3 × 12
per leg · a bench, step or sturdy chair
-
Single-Leg Glute Bridge
3 × 12
per leg
-
Lateral Raise
3 × 12–15
-
Bird Dog
3 × 8
per side · breathe out as you move, lower back down
-
Dumbbell Bent Over Row
2 × 12–15
-
Alternating Leg Lowers
3 × 8
per leg
10
Cardio · brisk walk
30 min · 1 exercise
⌄
Cardio · brisk walk
30 min · 1 exercise
Easy cardio for your heart and stamina. Keep a pace where you can talk but not sing. Do it any day — even right after a strength workout.
-
Walking
1 × 30:00
outdoors or on a treadmill
Week 4
Confidence. The same weights: if every set feels easy, add 1–2 reps or a little weight. After this stage, repeat the program with your new weights.
11
Squat and back
45 min · 6 exercises
⌄
Squat and back
45 min · 6 exercises
-
Goblet Squat
3 × 10–12
a dumbbell held upright at your chest (or a kettlebell)
-
Dumbbell Bent Over Row
3 × 10–12
-
Dumbbell Glute Bridge
3 × 10–12
-
Standing Dumbbell Press
3 × 12–15
-
Bicep Curl
2 × 12–15
-
Dead Bug
3 × 10
per side · breathe out as you move, lower back down
12
Glutes and chest
45 min · 6 exercises
⌄
Glutes and chest
45 min · 6 exercises
-
Dumbbell Romanian Deadlift
3 × 10–12
-
Reverse Lunge
3 × 12
per leg
-
Rear Delt Fly
3 × 12–15
-
Incline Push-up
3 × 12–15
hands on a chair, table or sofa — the higher, the easier
-
Bent-Over Dumbbell Tricep Kickback
2 × 12–15
-
Side Plank
3 × 30 s
per side
13
Balance and posture
45 min · 6 exercises
⌄
Balance and posture
45 min · 6 exercises
-
Step-Up
3 × 12
per leg · a bench, step or sturdy chair
-
Single-Leg Glute Bridge
3 × 12
per leg
-
Lateral Raise
3 × 12–15
-
Bird Dog
3 × 10
per side · breathe out as you move, lower back down
-
Dumbbell Bent Over Row
2 × 12–15
-
Alternating Leg Lowers
3 × 10
per leg
14
Cardio · brisk walk
35 min · 1 exercise
⌄
Cardio · brisk walk
35 min · 1 exercise
Easy cardio for your heart and stamina. Keep a pace where you can talk but not sing. Do it any day — even right after a strength workout.
-
Walking
1 × 35:00
outdoors or on a treadmill
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