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Functional Total Body Home

Pay fitness

Coach
Stephanie Pay

Transform Your Body in Just 4 Weeks - No Gym Required!

Ready to achieve the body you want without leaving the comfort of your home? Our 4-Week Total Body Training Program is designed to help you get stronger, leaner, and more energized- all with minimal equipment and maximum results. Whether you're a beginner or a seasoned athlete, this program is tailored to challenge and transform your body in just one month.

What You Get:

Full-Body Workouts: Every workout is designed to target all major muscle groups, boosting strength, endurance, and fat burn.

Flexible Schedule: Follow along at your own pace with clear, step-by-step instructions- work out when it fits your life.

Minimal Equipment Needed: Dumbbells, resistance bands, and bodyweight exercises for maximum efficiency.

No Guesswork: Enjoy a structured, easy-to-follow plan that takes the stress out of planning your workouts.

$35
Get Functional Total Body Home
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Build Strength & Move Better All at Home
Get the full benefits of a gym-quality workout, without leaving your home. Strengthen muscles you use every day making routine tasks like lifting, carrying, and bending feel easier and more natural. A clear, structured 4-week plan that progressively challenges you without overwhelming you. You'll know exactly what to do and when, making it easier to stick to your goals.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Resistance Bands // Bodyweight
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A1

SP Cat Cow

1 x 0:30

A2

SP Down Dog Pedal

1 x 0:30

A3

SP Worlds greatest stretch

1 x 1:00

A4

SP Thorastic Spin Twist

1 x 1:00

A5

SP Crawl Outs

1 x 0:30

A6

SP Squat to Stand

1 x 0:30

B1

SP DB Goblet Squat

3 x 10

B2

SP Push ups

3 x 10

C1

SP DB Deadlift

3 x 10

C2

SP Db Bent over row

3 x 10

D1

SP Db Tricep Kickbacks

3 x 10

D2

SP Db Bicep Curl

3 x 10

E1

SP Db Side Bends

3 x 10

E2

SP Plank Walks

3 x 20

F1

SP Seated Hamstring Stretch

1 x 0:30

F2

SP Chest Stretch

1 x 0:30

F3

SP Tricep Stretch

1 x 1:00

F4

SP Worlds greatest stretch

1 x 1:00

F5

SP Glute Stretch

1 x 1:00

Tuesday
Week 1 Day 3

A

Walk

1 x 45:00

Wednesday
Week 1 Day 4

A1

SP Squat to Stand

1 x 0:30

A2

SP Crawl Outs

1 x 0:30

A3

SP Down Dog Pedal

1 x 0:30

A4

SP Thorastic Spin Twist

1 x 1:00

A5

SP Worlds greatest stretch

1 x 1:00

A6

SP Cat Cow

1 x 1:00

B1

Sp Db Arnold Press

3 x 10

B2

SP Alternating Stagger Rdl's

3 x 10

B3

SP Db Back Fly

3 x 10

C1

SP DB Goblet Squat

4 x 8

C2

SP Plank hold

4 x 0:30

D1

SP Db Sumo Deadlift

3 x 10

D2

SP Db High pull

3 x 10

D3

SP Db alt stagger goblet squat

3 x 10

E1

SP Seated Hamstring Stretch

1 x 0:30

E2

SP Straddle Stretch

1 x 0:30

E3

SP Glute Stretch

1 x 1:00

E4

SP Shoulder Stretch

1 x 1:00

E5

SP Tricep Stretch

1 x 1:00

E6

SP Hip Flexor Stretch

1 x 1:00

E7

SP Quad Stretch

1 x 1:00

Thursday
Week 1 Day 5

A

Walk

1 x 45:00

Friday
Week 1 Day 6

A1

SP Cat Cow

1 x 0:30

A2

SP Down Dog Pedal

1 x 0:30

A3

SP Worlds greatest stretch

1 x 1:00

A4

SP Thorastic Spin Twist

1 x 1:00

A5

SP Crawl Outs

1 x 0:30

A6

SP Squat to Stand

1 x 0:30

B1

SP Db Front Raise

3 x 10

B2

SP Charlies Angles

3 x 0:30

C1

SP Db Single leg Stagger Dl

3 x 10

C2

SP Plank Rotations

3 x 0:30

D1

SP Band Pull Down

3 x 10

D2

SP Hollow Hold

3 x 0:30

E1

SP Hand Release Push Up

3 x 10

E2

SP Alternating V-Ups

3 x 0:30

F1

SP Banded Bicep Curls

3 x 10

F2

SP Russian Twist

3 x 0:30

G1

SP Chest Stretch

1 x 0:30

G2

SP Shoulder Stretch

1 x 1:00

G3

SP Tricep Stretch

1 x 1:00

G4

SP Seated Hamstring Stretch

1 x 1:00

G5

SP Arm Circles

1 x 20

Saturday
Week 1 Day 7

A1

SP Cat Cow

1 x 0:30

A2

SP Down Dog Pedal

1 x 0:30

A3

SP Thorastic Spin Twist

1 x 1:00

A4

SP Worlds greatest stretch

1 x 1:00

A5

SP Crawl Outs

1 x 0:30

A6

SP Squat to Stand

1 x 0:30

B1

SP DB Deadlift

4 x 12

B2

SP Farmer Carry

4 x 1:00

B3

SP Full Sit Ups

4 x 12

B4

SP Walking Lunges

4 x 1:00

B5

SP Push ups

4 x 12

B6

SP Mountain Climbers

4 x 1:00

C1

SP Chest Stretch

1 x 0:30

C2

SP Thorastic Spin Twist

1 x 1:00

C3

SP Seated Hamstring Stretch

1 x 0:30

C4

SP Glute Stretch

1 x 1:00

C5

SP Shoulder Stretch

1 x 1:00

C6

SP Tricep Stretch

1 x 1:00

C7

SP Hip Flexor Stretch

1 x 1:00

C8

SP Quad Stretch

1 x 1:00

Coach
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coach-avatar Stephanie Pay

I am passionate about helping individuals unlock their full potential, achieve their fitness goals, and feel their absolute best. My journey in fitness has allowed me to work with a wide variety of clients, each with their own unique goals, and I believe that every person has the ability to transform their life through consistent training, dedication, and the right mindset. Ace Certified

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