Introducing Dumbbells, Bodyweight, and Bands: a 12 Week Home Exercise Program
By Sean Flanagan and Rolando Real
There’s typically a wide gap between the types of workouts people do at home and the types of workouts you can do at the gym.
At the gym, you can challenge each muscle group in the “perfect” way with the right equipment and weights. There’s nearly an endless array of possibilities.
Whereas at home, workouts typically consist of a few random things that get you huffing and puffing in your living room but fail to shape your body aside from the muscle groups that are really obvious to train at home.
That’s why we created Dumbbells, Bodyweight, and Bands: a 12 Week Home Exercise Program. There’s no true substitute for having a full gym, but we can sure as hell make the most out of working out at home.
This is not another random collection of bodyweight exercises like you would get on one of those YouTube videos. This is an intelligent training program that turns the disadvantage of working out at home into an opportunity to challenge your body in different ways.
If you want to shape your muscles (yup, including the booty), you need to increase how much work they can perform. One way is, of course, increasing the amount of weight you use, but we know that if you’re working out at home you’re not going to have a massive collection of weights, so we’re going to get creative.
By using a variety of rep ranges for each body part, we give your body the stimulus it needs to change (even if you’ve been at a plateau for a while).
Each phase builds off of the previous phase, which will get you excited about continuing with the program AND the specific way we structured this progression will have you increasing the volume and density (how many pounds/kgs you’re moving per minute) which will enable you to get stronger, shape your body, and get your heart rate up.
With the progression we’ve laid out for you, each month you will use the foundation you created in the previous month to kick it up a notch and burn more calories per minute.
Typically downloadable fitness programs range from $30-$147. And direct feedback from the creators? FUH-GET ABOUT IT (unless you're willing to drop some serious coin).
But in the spirit of getting the most effect out of a small investment, this program is just $19.95 and you can ask us questions about the program (including getting feedback on your form) at any time in the private discussion group for no additional cost.