You do not need a full rack to get stronger. With one pair of hex dumbbells and a square metre of floor you can train every major muscle group. Here are five sessions our coaches rotate through.
1. Goblet squat ladder. Hold one bell at your chest and climb 5-4-3-2-1 reps with 30 seconds of rest. Your legs and lungs will both feel it.
2. Floor press superset. Lie back, press for 8, then roll straight into bent-over rows for 10. Three rounds builds a balanced upper body without a bench.
3. Single-leg deadlift. Slow hinges, five per side. Grip, glutes and balance in one move.
4. Thruster finisher. Squat to press, 30 seconds on, 30 off, for six minutes. Short, sharp, done.
5. Farmer carry. Walk tall with a bell in each hand for 40 metres. Simple, brutal, effective.
Rest 48 hours between full-body days, add a rep each week, and the same pair of bells keeps working for months.