Home Workout Program Template

12-week home strength program ● Edition for Priya

Strong at Home

Three short sessions a week, two dumbbells, one sofa, and a plan built around you.

Built for Priya Shah

Coach Amara Osei

Sessions 3 × 30 min

Length 12 weeks

A note before we start

Priya, this

one is yours.

You told me you want to carry Aarav up the stairs without your back complaining, and to feel strong again after two years of putting everyone else first. That is exactly what this plan is for.

Every session fits in thirty minutes and uses what you already have at home: your two dumbbells, the sofa, the stairs and a mat. We start gently, because the first goal is simply to show up three times a week. Strength follows consistency, not the other way round.

Your left knee is part of the plan, not a problem to work around. You will see step-ups instead of deep lunges, and every exercise has an easier option for the days that need it.

Message me after each session, even if it is just a thumbs up. I read every one.

AmaraYour coach · Strong at Home

Amara Osei — strength coach for busy women, training clients at home and in her studio since 2017.

How to use this plan

1. Train on Monday, Wednesday and Friday mornings.
2. Follow the week page. Tick each session in your tracker.
3. Check the exercise library when a move feels unclear.
4. Eat from the Fuel plan at the back. Use the grocery list on Sundays.
5. Retest in week 6 and week 12. Then celebrate.

From your intake form · 4 October

Where you’re

starting

This is the plan’s foundation. Every choice in the next twelve weeks comes from these four answers.

Your goal

Carry the kids, pain-free. Feel strong again.

Lower-back comfort first, then full-body strength and energy for long days.

Your time

3 mornings · 30 minutes

Before school drop-off. Every session ends with a 3-minute stretch you can do with the kids around.

Your kit

Two dumbbells and a sofa

Dumbbells 4 kg + 8 kg Mini band Stairs Sofa Yoga mat

Watch-outs

Left knee · lower back

No deep lunges or jumping. Step-ups and box squats instead. Stop if the knee pinches; swap to the easier option.

Baseline test	Today	Week 6	Week 12
Sit-to-stand from the sofa, 30 seconds	11
Incline push-ups on the sofa, good form	6
Forearm plank hold	25 s
Carry 8 kg up and down the stairs	2 trips

“I used to lift at university. Now I get out of breath on the stairs with the shopping.” — from your form. We will fix the stairs first.

The big picture

12 weeks

at a glance

Three phases of four weeks. Each phase ends with a lighter week so your body can catch up with the work.

1

2

3

4

5

6

7

8

9

10

11

12

Foundation Build Strong

Weekly training volume (total sets)

Weeks 1–4

Foundation

Learn the six moves, find your rhythm, and build the habit. Sessions should feel doable, even easy.

Weeks 5–8

Build

The 8 kg dumbbell becomes your main weight. Slower lowering, one extra set, a short finisher.

Weeks 9–12

Strong

Heavier, fewer reps, more confidence. Week 12 ends with your retest — and the stairs.

Foundation · phase 1

Week one

01

Warm-up · 5 min March on the spot 60 s Cat–cow × 8 Band pull-aparts × 12 Sofa sit-to-stand × 8

Day A · Monday Lower body + core

Goblet squat to sofa	2 × 10 3 × 12	60 s rest	Sit back, tap the sofa, stand tall.
Step-up to stair · each leg	2 × 8 3 × 10	60 s rest	Whole foot on the step. Push through the heel.
Reverse crunch on the mat	2 × 8 3 × 12	45 s rest	Slow and small. Lower back stays down.
Dead bug	2 × 6 3 × 10	30 s rest	Lower back stays pressed into the mat.

Day B · Wednesday Upper body + carry

Incline push-up on sofa	2 × 6 3 × 10	60 s rest	Body in one straight line.
One-arm row, hand on chair	2 × 10 3 × 12	60 s rest	Pull the elbow to your back pocket.
Stair carry, 8 kg	2 trips 4 trips	90 s rest	Tall posture, slow steps, breathe.

Day C · Friday Full body

Goblet squat · step-up · row	2 rounds 4 rounds	90 s rest	8 reps each, move straight between them.
Forearm plank	2 × 20 s 3 × 40 s	30 s rest	Knees down is fine. Breathe slowly.

Cool-down · 3 min Child’s pose Figure-four stretch Chest stretch 3 slow breaths

✓

Week one should feel easy. That is the point.

Two sets only, and stop every set with about three good reps still in the tank. You are learning the moves and building the habit. We add load from week two.

!

Work hard from day one.

Three full sets of every move. The last two reps of each set should be tough to finish.

How did this week feel?

Exercise library · 1 of 2

Your six moves

01

Goblet squat to sofa

Legs · glutes · core

• Hold the dumbbell at your chest, elbows down.
• Sit back until you touch the sofa, then stand up tall.
• Knees follow your toes. Chest stays proud.

EasierNo weight, hands on hips.

HarderPause for 2 s above the sofa.

02

Step-up to stair Knee-friendly

Legs · balance

• Put your whole foot on the first stair.
• Push through the heel and stand up; do not push off the back foot.
• Lower slowly. Hold the rail if you need it.

EasierBodyweight only, hold the rail.

HarderHold both dumbbells.

03

One-arm row

Upper back · arms

• One hand on a chair, feet apart, back flat.
• Pull the elbow toward your back pocket.
• Lower the weight with control. Do not twist.

EasierUse the 4 kg dumbbell.

Harder3-second lowering.

Exercise library · 2 of 2

Your six moves

04

Reverse crunch

Lower abs · back care

• Lie on the mat, knees bent at 90°, arms flat by your sides.
• Breathe out and curl your knees toward your chest.
• Lower slowly. Keep your lower back on the mat.

EasierTap one foot down at a time.

Harder3-second lowering.

05

Incline push-up

Chest · shoulders · core

• Hands on the sofa seat, a little wider than your shoulders.
• Lower your chest to the edge in one straight line.
• Press away. Breathe out as you push.

EasierHands on the kitchen counter.

HarderHands on the bottom stair.

06

Dead bug

Deep core · back care

• Lie on your back, knees above hips, arms to the ceiling.
• Reach one arm and the opposite leg away, slowly.
• Keep your lower back pressed into the mat.

EasierMove the legs only.

HarderHold a 4 kg dumbbell.

Tick it off

Progress tracker

One circle per session. Rate your energy after each week. Small ticks add up to a strong body.

Week	Phase	Sessions	Energy 1–5	One win this week
01	Foundation		1 2 3 4 5
02	Foundation		1 2 3 4 5
03	Foundation		1 2 3 4 5
04	Lighter		1 2 3 4 5
05	Build		1 2 3 4 5
06	Build · retest		1 2 3 4 5
07	Build		1 2 3 4 5
08	Lighter		1 2 3 4 5
09	Strong		1 2 3 4 5
10	Strong		1 2 3 4 5
11	Strong		1 2 3 4 5
12	Strong · retest		1 2 3 4 5

Sit-to-stand · 30 s Start: 11

Week 6 ____

Week 12 ____

Incline push-ups Start: 6

Week 6 ____

Week 12 ____

Plank hold Start: 25 s

Week 6 ____

Week 12 ____

Next steps

See you

Monday.

Put your dumbbells by the sofa tonight and your trainers by the door. Monday’s session is Day A: twenty-five minutes, four moves, one warm-up. I’ll check in after.

Check-ins Every Friday, 6 pm

Message +44 7700 900 214

Retests Weeks 6 and 12