Does anyone have any free home workout video series they follow? I would like something 20-30 mins with a variety of workouts using body weight and dumbbells. I dont want a Navy Seal workout but something on the beginner to mid level workouts.

I sometimes use Fraser Wilson's videos for quick workouts at home. He has a variety of 10/15/20 minutes workout videos, with each one focusing on upper body/lower body/back/core/chest/full body/etc. and utilizing just body weight and dumbbells.

The electronic music is a little annoying/repetitive, but I like the easy to follow format.

https://www.youtube.com/@FraserWilsonFit/videos


I also do 8 minute high intensity interval training. 12 basic exercises using just body weight, a chair/step/platform, and a wall. 30 seconds each at maximum effort, with 10 seconds rest/transition in between, for 8 minutes total per revolution. Do 2-4 revolutions for a ~15-30 minute workout. Gets you a full body and cardio workout in just a few minutes, which can be done nearly anywhere.



There are Youtube videos out there that will coach you through the exercises and give you prompts to start/stop, or you can just time it using your phone or in your head.

Vernon Griffith

Not done at home, but there are lots of exercises that you can do at home, no gear, and still get your ass kicked by it.

I don't know your age or what you want to do, but for us old farts/geezers I really like "Eric Daw" on YouTube. He especially works on flexibility and motion, strength, safety, more, and also some balance.

Check out his videos, you might find some that may be of use to you.
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What are your goals? Pull ups/chin ups, pushups, and squats are three body weight exercises that can do a lot for you. Squats are easy to do with weights and all three have many variations. Pull ups/chin ups can be done with bands to make them easier to start with. Many good core exercises too such as plank and dead bug variations.

There are many dumbbell exercises including chest press, overhead press, dead lift variations, back rows, bicep curls, triceps extensions etc depending on your goals.

If building strength and muscle is important then nutrition is extremely important too especially eating enough protein. Also one must progressively overload if gaining strength and muscle is a priority and have proper rest periods.

Around here the fitness centers have personal trainers and for a reasonable amount (it was $200 for six 45 minute sessions) one can help you get started after doing basic evaluation with a workout plan based on your goals and instruct on how to properly do various exercises.

Good luck!

I found this video which not quite what you are looking for could be helpful which helps explain muscle groups worked by various exercises. There are a couple barbell exercises but dumb bell exercises could be substituted such as goblet squats for barbell squats. A pull up bar at home with resistance bands for assist could be used for pullups/chin ups. Pullups/chin ups are excellent for a body weight exercise to build back muscles. Chin ups work the biceps pretty well too.

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