…In about six months

The workout may be different. Nutrition targets different. But for those getting results the steps on the path to progress are the same. This path has been witnessed for the last 20 years by those successfully reaching their health, wellness and weight loss goals.

Here are the top 6 steps on that path.

1) Prioritize weights over cardio

2) Log their Meals in one of the free nutrition tracking apps

3) Step on the scale once per week , same scale, same day of the week

4) Progress pics front, side and back every 2–4 weeks

Great get back into exercise program!

All with one barbell or a pair of dumbbells.

The Workout

  • Squat
  • Shoulder Press
  • Dip (Chair Dip or Assisted see Youtube channel below for Sample Videos)
  • Pullup (Assisted see Youtube channel below for Sample Videos)
  • Row
  • Stiff Leg Deadlift

3–5 sets of 12. Perform this work out 3 days per week with at least a day off in between. Rest 30–60 seconds between each set. This program will seem “BASIC”, but “BASIC” works if you work the program.

Metabolic Work

  • Burpees
  • Jump Squat
  • Lunge Jumps

5 Sets of 12–20. …

Part 13 in a Series of Workouts Requiring Minimal Equipment

You Only need One Barbell, a Slam Ball, and a Exercise Band.

The Workout

  • BB Squat
  • BB Overhead Press
  • BB Split Squat
  • BB Row
  • BB Stiff Leg Deadlift

Rest 30–60 Seconds

5 sets of 12 reps of each.

Author’s note: I burned 275 Calories in only 20 minutes with just this part of the program.

🔥Metabolic 🔥

  • BB Hang Clean
  • Med Ball Slams

Rest 30–60 Seconds

3–5 Sets 30–60 Seconds…yes do them for time not reps.

🔥 Functional Core 🔥

  • Crunch
  • Side Crunch
  • Bicycle
  • Reverse Crunch
  • Pallof Press

5 Sets…

Part 6 in a Series of Workouts Requiring Minimal Equipment

Build your home gym for roughly $11.99 or less!


Buy a set of furniture sliders at Walmart, Lowes, Home Depot, Menards, Target, Amazon… they often come in four packs so split a set with a friend.

The Workout

  • Bodyweight Squat
  • Bodyweight Pushup
  • Slider Lunge
  • Slider Chest Fly
  • Slider Leg Curl
  • Slider Stagger Pushups

5 sets of 10 in giant or circuit fashion of each of the following. No rest between sets.


  • Slider Crawl
  • Slider Mountain Climber

5 sets of 30 seconds of each in giant or circuit fashion…

Ray Binkowski

Mechanical Engineer by Education, Entrepreneur, Author, Coach, Trainer, Promoter, Former Gym Owner and Business Development Consultant!

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