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The Workout Guide

You bought the gear — here's how to use it. Three repeatable routines designed for compact Getfit equipment and the kind of space most of us actually have. No machines, no membership, no fluff.

01

Pick a lane

Strength, conditioning or mobility — start with whichever fits your goal this week.

02

Run it for a month

Consistency beats novelty. Repeat the routine 3× a week and track your reps.

03

Add load slowly

When the last set feels easy, bump the weight or band tension a notch.

Three routines

Start training today

Strength

Full-Body Foundations

35 min · 3× per week

A simple push-pull-legs circuit you can run with adjustable dumbbells and a kettlebell. Build a base before you chase numbers.

adjustable dumbbell pairkettlebell trio
  1. 01Goblet squat — 3 × 10 (Kettlebell Trio)
  2. 02Dumbbell floor press — 3 × 10 (Adjustable Dumbbells)
  3. 03Single-arm row — 3 × 10 / side (Adjustable Dumbbells)
  4. 04Kettlebell swing — 3 × 15 (Kettlebell Trio)
  5. 05Plank — 3 × 30–45 sec
Conditioning

20-Minute Burner

20 min · EMOM

Every minute on the minute. Bands and a rope, zero floor space, maximum heart rate. Set the Workout Timer and go.

speed rope proresistance band master setab roller and mat
  1. 01Min 1 — Speed rope, 40 sec (Speed Rope Pro)
  2. 02Min 2 — Band squat-to-press, 12 reps (Resistance Bands)
  3. 03Min 3 — Ab rollout, 8–10 reps (Ab Roller)
  4. 04Repeat the circuit ×5 rounds
  5. 05Cool down — 3 min easy rope
Mobility

Reset & Recover

15 min · daily-friendly

A balance and mobility flow to undo a day at the desk. Low intensity, high return — great as a warm-up or a rest-day session.

balance stability padresistance band master set
  1. 01Single-leg balance — 3 × 30 sec / side (Balance Pad)
  2. 02Band pull-apart — 3 × 15 (Resistance Bands)
  3. 03Deep squat hold — 3 × 30 sec (Balance Pad)
  4. 04Band shoulder dislocates — 2 × 10
  5. 05Box breathing — 2 min

Before you start

These routines are general fitness guidance, not medical or rehabilitation advice. Consult a physician before beginning any exercise program — particularly if you are new to training, pregnant, elderly, or managing an injury or chronic condition. Warm up, use proper form, stay within the equipment's stated load limits, and stop if you feel pain. You train at your own risk.

Read our full disclaimer