Try This Free Full Body Workout From Sculpt at Home
Try this free full body workout from Mariah Morse's Sculpt at Home program, a 12-week home strength program in the Sweat app.
June 8, 2026 - Updated June 8, 2026
Real strength, built at home.
That's the whole idea behind Sculpt at Home. Mariah Morse's 12-week strength program proves you don't need a gym to make serious progress. Using supersets, smart progressive overload, minimal equipment and just three workouts each week, Sculpt at Home is designed to keep you challenged without a gym membership.
The workout below is a full-body session you can do at home, straight from the program. It's built around three supersets (two exercises performed back-to-back with 60 seconds rest between each), plus a core burnout to finish. All you'll need is a mat, dumbbells, a resistance band and a kettlebell.
Choose weights that feel genuinely challenging by the time you get to the last few reps, but still let you move with good form. That's the sweet spot. We recommend warming up first with five minutes of light movement, or this quick full-body warm-up will set you up perfectly.
Stronger results. Your space. Your pace. Let's go!
Superset 1
2 exercises | 4 sets | 60 sec rest between sets
Dumbbell Sumo Squat
Dumbbell Reverse Lunges
Rest
60 seconds
Superset 2
2 exercises | 4 sets | 60 sec rest between sets
Seated Row Recovery Band
Tricep Push-Up
Rest
60 seconds
Superset 3
2 exercises | 3 sets | 60 sec rest between sets
Kettlebell Sumo Squat High Pull
Dumbbell Renegade Row
Rest
60 seconds
Core Burn-Out
2 exercises | 3 sets | 60 sec rest between sets
Dumbbell Deadbug
Dumbbell Toe Taps
Rest
60 seconds
Start training with Mariah today
Loved that session? Sculpt at Home is available now exclusively in the Sweat app. Whether you're working with light dumbbells or going heavy, Sculpt at Home will meet you where you're at.
Simple equipment. Smart training. Stronger you.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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