Start Here · 4 weeks
Home Strength: 4 Weeks
A practical home rotation using bodyweight, bands, a chair, and optional dumbbells.
Preview the full scheduleGoalTrain at home with simple equipment
LevelNew or returning
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Resistance band · Chair · Wall · Optional dumbbells
HomeResistance bandBodyweight
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
Resolving your local calendar date…
SIGN IN TO ADDFULL SCHEDULE
Every planned session
- Week 1 · Day 1Bodyweight FoundationsDay 1 · 30–40 min · 6 exercisesPREVIEW
- Week 1 · Day 2Home Band Total BodyDay 3 · 30–40 min · 6 exercisesPREVIEW
- Week 1 · Day 3Gentle Morning MovementDay 5 · 20–30 min · 6 exercisesPREVIEW
- Week 2 · Day 1Bodyweight FoundationsDay 8 · 30–40 min · 6 exercisesPREVIEW
- Week 2 · Day 2Home Band Total BodyDay 10 · 30–40 min · 6 exercisesPREVIEW
- Week 2 · Day 3Gentle Morning MovementDay 12 · 20–30 min · 6 exercisesPREVIEW
- Week 3 · Day 1Bodyweight FoundationsDay 15 · 30–40 min · 6 exercisesPREVIEW
- Week 3 · Day 2Home Band Total BodyDay 17 · 30–40 min · 6 exercisesPREVIEW
- Week 3 · Day 3Gentle Morning MovementDay 19 · 20–30 min · 6 exercisesPREVIEW
- Week 4 · Day 1Bodyweight FoundationsDay 22 · 30–40 min · 6 exercisesPREVIEW
- Week 4 · Day 2Home Band Total BodyDay 24 · 30–40 min · 6 exercisesPREVIEW
- Week 4 · Day 3Gentle Morning MovementDay 26 · 20–30 min · 6 exercisesPREVIEW