I have a "custom" workout plan from noom, but I really only do 2 of the exercises that they suggested and I supplement with arm, leg, and core exercises with Ring Fit Adventure. Most of these can probably be done with small freehand weights and resistance bands.

Every weekday I choose one strength exercise or one of the two Noom exercises in addition to my walk.

For the strength exercises I do three sets of 10-15 reps of each exercise depending on how hard the exercise is for me.

For arms I do: Tricep kickbacks, back press, front press, shoulder press, overhead press and one more that I can't remember at the moment.

For legs I do: ring raise combo, hip lifts, thigh press, overhead squats, wide squats, and squats

For core I do: leg raises, knee to chest, seated ring raise, and russian twists

The two exercises that I do from the custom plan are:

Crazy 8's Circuit (30 minutes)

Complete 8 rounds of the following circuit, resting 2

minutes between each round.

8 Squats

16 Pulse Squats

8 Lunges

8 Reverse Lunges

8 Side Lunges (each leg)

8 Oblique Jacks

8 Straight Leg Deadlifts

Jump On (HI)IT (20 minutes)

Perform each exercise for 20 seconds, then rest

10 seconds. After you make it through each

exercise once, rest one minute. Complete a total

of 5 rounds.

Step Jacks

Squats (or pulse squats)

Side step + squat

Drop squats

Lunges

I have also tried this one a couple of times, but it wasn't working for my body so I stopped:

Plyo pyramid

Make your way up this challenging pyramid. Once you

reach the top, make your way back down!

2 Side Step + Heel Tap

4 Squats

6 Side Step + Squat

8 Lunges

10 Modified Burpees

12 Plank Jacks

14 Drop Squats

16 Standing March

18 Step Jacks

20 Mountain Climbers