Hi all. I am designing a workout routine for my wife to workout at home. I did this base on DL's Beginner workout program but since I am very lack of equipment, I have only 2 x 10kg dumbbell and a yoga mat, so the exercises I can pick are very limited. Going to a gym is not an option and I can't afford a powerack.

Workout A
Dumbbell Squat 3 x 5
Dumbbell Bench Press 3 x 5
Stiff Leg Deadlift 1 x 5
Dip (with chair) 2 x 8

Workout B
Goblet Squat 3 x 5
Arnold Press 3 x 5
Dumbbell Bend Over Row 3 x 5
Dumbbell Biceps Curl 2 x 8

Daily workout
Mountain climber 3 x 30sec
Plank 3x30sec

I don't really want to put a biceps curl in the routine to replace the chin up but I got no idea what to substitute.
Is the daily workout ok? Or better if subsitute with Leg Raise
Any comment?

Can assume she's a total beginner, she jogs twice a week and some cardio exercise from youtube, did very light weight lifting before (cant bench with empty bar, squats with empty bar) but has stopped for a year. Goal is to fat loss so I wanna increase her muscle mass.
While squating, her knees tend to have lots of tak tak tak sound, only able to do half squat. Thinking if I should let her do box squat

Thanks bro but these are abit too tough for her fitness level.

This post has been edited by helven: May 21 2015, 12:19 AM