6 Week Transformation!
Body By Aiden
Functional Fitness, Functional TrainingThe On-the-Go Gains Program by Body By Aiden is a 6-week bodyweight and minimal-equipment fitness plan designed for those who want to stay consistent without the need for a full gym. Perfect for home workouts or busy schedules, this program focuses on building strength, improving mobility, and enhancing overall fitness with just the essentials—like resistance bands, a mat, or light dumbbells.
Each week features a variety of full-body workouts that are dynamic, challenging, and scalable to any fitness level. With clear instructions and progressive intensity, On-the-Go Gains ensures results in strength, tone, and endurance while fitting seamlessly into your lifestyle. Whether you’re short on time or simply prefer working out at home, this program is your go-to for effective, no-fuss training.
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Air Squat
3 x 10
B2
Squat Jump
3 x 10
C1
Glute Bridge
3 x 10
C2
Split Squat
3 x 10
D1
Air Squat
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D2
Push-Up
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D3
Box Jump
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D4
V-Ups
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
E1
Plank
3 x 60
E2
Side Plank
3 x 30
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
Circuit
B
Body Weight 20:00 AMRAP (As Many Rounds As Possible): 10 Burpees or 10 Step back Burpees 10 Jumping Lunges or In Place Lunges 10 Mountain Climbers 10 High Knees *Start your 20min timer and go through each movement one at a time and repeat indefinitely until 20:00 as been reached
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B
Butterfly Stretch
1 x 2:00
C
Static Stretch
1 x 5:00
D
Lunge Stretch
1 x 3:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Diamond Push-Up
3 x 15
B2
Bench Dips
3 x 15
C1
Hand Release Push-Up
4 x 10
C2
Shoulder Taps
4 x 30
C3
Hand Release Push-Up
4 x 10
C4
Hollow Hold
4 x 1:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Bulgarian Split Squat
4 x 15
B2
Squat Jump
4 x 10
C1
Step-Ups
4 x 20
C2
Calf Raise Series
4 x 30
D1
Jump Rope
2 x 5:00
D2
Air Squat
2 x 50
D3
Jump Rope
2 x 5:00
Circuit
A
20-Minute EMOM Workout 1. Minute 1: 10 Burpees 2. Minute 2: 15 Air Squats 3. Minute 3: 12 Push-Ups 4. Minute 4: 20 Mountain Climbers (count each leg) How it works: • Rotate through these 4 movements for 5 total rounds (20 minutes). • Perform the listed reps each minute, and rest for the remainder of the minute before moving to the next exercise. This mix keeps your heart rate up while working your full body!
A
Walk
1 x 1
B
Jog
1 x 1
Coach Aiden
Coach Aiden is a dedicated and passionate fitness professional whose mission is to help clients unlock their full potential. Known for blending expertise with motivation, Aiden creates personalized workout programs and offers hands-on guidance to achieve strength, health, and confidence. His approach balances science-backed methods, emphasizing both physical and mental transformation.
Ready to transform your fitness? The On-the-Go Gains Program is perfect for busy schedules, offering effective, at-home workouts with minimal equipment. In just 6 weeks, you’ll build strength, boost energy, and stay consistent. Join now and start your jour
Get 6 Week Transformation!
Aimee
Business Owner
Verified Athlete"I struggled to stay consistent with my workouts because of my schedule. This program completely changed that! I loved how easy it was to follow and that I didn’t need a gym to get an incredible workout. The exercises were challenging yet doable, and I could feel myself getting stronger each week!"
Candace
Nurse
Verified Athlete"As a full-time nurse, my busy schedule made gym workouts tough. The On-the-Go Gains Program was perfect! In just 6 weeks, I felt stronger, had more energy, and reduced stress—all from home with minimal equipment. Coach Aiden made fitness easy and effective for my demanding lifestyle!"
Herman
Business Owner
Verified Athlete"The On-the-Go Gains Program was a game-changer for me. I wanted a simple, effective plan I could do at home, and this delivered. The workouts pushed me, and I saw real results in my strength and stamina. Coach Aiden’s guidance kept me motivated every step of the way!"
Angelle
Occupational Therapist
Verified Athlete"As an occupational therapist, I’m always on the go and needed a program that fit my lifestyle. The On-the-Go Gains Program was perfect! The workouts were effective, quick, and easy to do at home. In 6 weeks, I felt stronger, more energized, and ready to take on my busy days!"
