Strength workouts

Short strength workouts for home, the gym and low-energy days, with the steps of each exercise. Level 1 is free.

Levels 2 to 4, with progression, are part of Hombrio+.

Home

• Home, level 1

  Six basic moves with a chair, a wall and a backpack, two sets each. When every set feels steady and your form holds to the last rep, move up to level 2.

  Level 1 · 20 min

• Home, level 2

  The same base with three sets, the push-up on a kitchen counter and a longer plank. Move up to level 3 when all three sets feel steady.

  Level 2 · 25 min · In Hombrio+

• Home, level 3

  Free squats, knee push-ups and split squats, three sets each. Move up to level 4 when these feel solid from the first rep to the last.

  Level 3 · 25 min · In Hombrio+

• Home, level 4

  Backpack squats, full push-ups and reverse lunges. The top home level: keep progressing with a few more reps or a heavier backpack, one change at a time.

  Level 4 · 30 min · In Hombrio+

Gym

• Gym, level 1

  Four machines and a plank, two sets each. Pick a weight you can move with good form: you log it, the app never sets it. Move up to level 2 when two sets feel steady.

  Level 1 · 25 min

• Gym, level 2

  The same machines with three sets each. When every set feels steady, add a little weight if you want. Level 3 brings in dumbbells.

  Level 2 · 30 min · In Hombrio+

• Gym, level 3

  Dumbbells come in: goblet squat, bench press, one-arm row and Romanian deadlift. Move up to level 4 when they feel controlled with a weight that challenges you.

  Level 3 · 30 min · In Hombrio+

• Gym, level 4

  Fewer reps with more weight, plus the shoulder press. The top gym level: add a rep or a little weight when every set feels solid. You choose the weight and log it.

  Level 4 · 30 min · In Hombrio+

Low energy

• Low-energy day, level 1

  For days when energy is low, which these medicines can bring. Five gentle moves with a chair, a wall and a light backpack, two sets each. Pairs with level 1, at home or at the gym.

  Level 1 · 15 min

• Low-energy day, level 2

  For days when energy is low, which these medicines can bring. Five moves at an easy pace, two sets each. Pairs with level 2, at home or at the gym.

  Level 2 · 15 min · In Hombrio+

• Low-energy day, level 3

  For days when energy is low, which these medicines can bring. Five moves, two sets each, lighter than your usual session. Pairs with level 3, at home or at the gym.

  Level 3 · 15 min · In Hombrio+

• Low-energy day, level 4

  For days when energy is low, which these medicines can bring. Five moves, two sets each, lighter than your usual session. Pairs with level 4, at home or at the gym.

  Level 4 · 15 min · In Hombrio+