EaseFit
EXPRESS · EXPRESS · HOME

30-minute home · 3 day

Short home workouts using dumbbells and bodyweight for users who need sessions that are easy to fit into a working day.

Home users with dumbbells who value consistency and short sessions over high exercise volume.

Beginner3 days30 minDumbbells
GoalGeneralLevelBeginnerLocationHomeFrequency3 days/weekSession~30 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push expressChest · Shoulders · Triceps
4EXERCISES
Incline Push-Up MediumChest · 2 × 8–10
WORK
Incline Push-Up WideChest · 2 × 8–10
WORK
Standing Alternating Dumbbell PressShoulders · 2 × 8–10
WORK
Standing Dumbbell Triceps ExtensionTriceps · 2 × 10–12
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull expressLats · Middle Back · Biceps
4EXERCISES
Dynamic Back StretchLats · 2 × 30–45 sec
WORK
Inverted RowMiddle Back · 2 × 8–10
WORK
Alternate Hammer CurlBiceps · 2 × 10–12
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Legs expressQuadriceps · Hamstrings · Calves
4EXERCISES
Plie Dumbbell SquatQuadriceps · 2 × 8–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 2 × 8–10
WORK
Bodyweight Walking LungeQuadriceps · 2 × 8–10
WORK
Calf Stretch Hands Against WallCalves · 2 × 30–45 sec
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push expressChest · Shoulders · Triceps
4EXERCISES
Incline Push-Up MediumChest · 2 × 8–10
WORK
Incline Push-Up WideChest · 2 × 8–10
WORK
Standing Alternating Dumbbell PressShoulders · 2 × 8–10
WORK
Standing Dumbbell Triceps ExtensionTriceps · 2 × 10–12
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull expressLats · Middle Back · Biceps
4EXERCISES
Dynamic Back StretchLats · 2 × 30–45 sec
WORK
Inverted RowMiddle Back · 2 × 8–10
WORK
Alternate Hammer CurlBiceps · 2 × 10–12
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Legs expressQuadriceps · Hamstrings · Calves
4EXERCISES
Plie Dumbbell SquatQuadriceps · 2 × 8–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 2 × 8–10
WORK
Bodyweight Walking LungeQuadriceps · 2 × 8–10
WORK
Calf Stretch Hands Against WallCalves · 2 × 30–45 sec
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push express02Pull express03Legs express
EQUIPMENT

What you need

Dumbbells

Training location: Home. Cardio: not programmed.

DOWNLOAD & TRAIN

30-minute home · 3 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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