Hot at Home is a four-part training series that builds on itself to help you become the best athlete you can be all from home with limited equipment. There are no outside components. It is all done indoor. Each series is 12 weeks with 3 hour long workouts per week.
3 sets of dumbbells: Light: women (3-5 lbs); men (5-8 lbs) Medium: women (8-12 lbs); men (15-20 lbs) Heavy: women (20-25 lbs); men (30-45 lbs)