Home Workout Program
A simple, effective 4-week fitness plan you can follow from home—no gym required.
The HW Program includes 12 unique, full-body workouts that combine strength, functional cardio, and core/stability work using just bodyweight and resistance bands (optional dumbbell or kettlebell if you have one). Each session is designed for beginners or those getting back into a routine, with clear structure and guidance throughout.
 
You’ll also get:
An optional cardio workout (CW) to mix in anytime
A printable PDF you can use offline
Clickable video icons for each exercise to make things easy to follow
A full-body cooldown routine to support recovery
 
Use it straight from your phone or print it out—it’s flexible, beginner-friendly, and built to help you stay consistent without overcomplicating things.