Equipment Cheat Sheet
Choose the setup you can repeat. Match the six main movement patterns to no-equipment, home and gym options without buying more than you need.
Your three practical setup levels
| Start now | Home basics | Gym access |
|---|---|---|
| A sturdy chair, a wall, floor space and a loaded backpack. | One resistance band plus an adjustable dumbbell or a light-to-moderate pair. | Machines, cables and free weights you can set up and control confidently. |
| Best for testing the habit before buying anything. | Best balance of variety, storage and cost for most homes. | Best for easy load adjustments and the widest exercise choice. |
Movement-by-movement swaps
| Pattern | No equipment | Home kit | Gym |
|---|---|---|---|
| Squat | Chair squat | Goblet squat | Leg press or goblet squat |
| Hinge | Hip hinge drill | Dumbbell Romanian deadlift | Cable pull-through or Romanian deadlift |
| Push | Wall or counter push-up | Dumbbell floor press | Chest press machine |
| Pull | Backpack row | Band or dumbbell row | Seated cable row |
| Core | Dead bug | Band press-out | Cable press-out |
| Carry | Loaded backpack hold | Dumbbell suitcase carry | Kettlebell or dumbbell carry |
Choose one option for each pattern.Repeat the same version long enough to learn it. More equipment is useful only when it makes consistency or progression easier.
Low-friction starter checklist
□ Clear floor space
□ A stable chair or bench
□ A notebook or tracker
□ One controllable resistance option
□ A comfortable backup exercise
□ Supportive footwear when needed
Ready for the full four-week structure?
The 28-Day WellFit Kickstart includes home and gym workouts, progression rules, a flexible meal framework and printable trackers.
See the 28-Day Kickstart - £19