8 Week at Home Program
Pay fitness
Transform your body in just 8 weeks with our at-home program designed for all fitness levels! Experience progressive strength gains, total body toning, and fat loss using only dumbbells, bands, and body weight. No gym needed - just real results!
What you get :
8 Weeks of Structured Workouts: Carefully designed progressive overload schedule with upper body, lower body, total body, and hybrid workout days to ensure balanced and sustainable progress.
Full-Body Strength Training: Build muscle and tone your entire body using dumbbells, bands, and bodyweight exercises.
Flexible : follow along at your own pace with clear , step-by-step instructions- work out when it fits your life .
Equipment needed : Dumbbells , Bands , Body weight
No guess work : enjoy a structured, easy-to-follow plan that takes the stress out of planning your workouts.
A1
SP Y,T,I's
1 x 0:30
A2
SP Chest Stretch
1 x 0:30
A3
SP Child's Pose
1 x 0:30
A4
SP Thorastic Spin Twist
1 x 1:00
A5
SP Crawl Outs
1 x 0:30
A6
SP Arm Circles
1 x 0:30
B
SP Db Bent over row
4 x 12
C1
SP DB Overhead Press
3 x 12
C2
SP Push ups
3 x 12
C3
SP DB Tricep Extension
3 x 12
D1
SP Db Pull Over
3 x 12
D2
SP Db Bicep Curl
3 x 12
D3
SP Thruster
3 x 12
E1
SP Plank Rotations
3 x 12
E2
SP Burpee
3 x 8
F1
SP Child's Pose
1 x 0:30
F2
SP Cat Cow
1 x 0:30
F3
SP Shoulder Stretch
1 x 1:00
F4
SP Tricep Stretch
1 x 1:00
F5
SP Chest Stretch
1 x 0:30
A
Walk
1 x 45:00
A1
SP Worlds greatest stretch
1 x 1:00
A2
SP Down Dog Pedal
1 x 0:30
A3
SP Crawl Outs
1 x 0:30
A4
SP Low Lateral Lunges
1 x 0:30
A5
SP Squat to Stand
1 x 0:30
B
SP Db Reverse Lunge
4 x 12
C1
SP DB Goblet Squat
3 x 12
C2
SP Alternating Stagger Rdl's
3 x 12
D1
SP Banded Lateral Walks
3 x 0:40
D2
SP Banded Hip Thrust + Leg Extension
3 x 0:40
E1
SP Alternating V-Ups
3 x 12
E2
SP Pop Squats
3 x 12
F1
SP Straddle Stretch
1 x 0:30
F2
SP Hip Flexor Stretch
1 x 1:00
F3
SP Glute Stretch
1 x 1:00
F4
SP Seated Hamstring Stretch
1 x 0:30
G
SP Quad Stretch
1 x 1:00
A
Walk
1 x 45:00
A1
SP Down Dog Pedal
1 x 0:30
A2
SP Worlds greatest stretch
1 x 1:00
A3
SP Crawl Outs
1 x 0:30
A4
SP Squat to Rotation
1 x 0:30
A5
SP Low Lateral Lunges
1 x 0:30
A6
SP Jumping Jacks
1 x 0:30
B1
SP Curtsey Lunge + Bicep Curl
3 x 12
B2
SP Row To Kickback
3 x 12
C1
SP RDL + HighPull
3 x 12
C2
SP Alt Forward Lunge + Rotation
3 x 12
D1
SP Db Chest Fly - Floor
3 x 12
D2
Sp Seated Overhead Press
3 x 12
E1
SP Db Alternating Lateral Lunges
3 x 12
E2
SP Plank hold
3 x 0:35
F1
SP Child's Pose
1 x 0:30
F2
SP Down Dog Pedal
1 x 0:30
F3
SP Seated Hamstring Stretch
1 x 0:30
F4
SP Straddle Stretch
1 x 0:30
F5
SP Shoulder Stretch
1 x 1:00
F6
SP Chest Stretch
1 x 0:30
A1
SP Squat to Stand
1 x 0:30
A2
SP Good Morning BW
1 x 0:30
A3
SP Chest Stretch
1 x 0:30
A4
SP Crawl Outs
1 x 0:30
A5
SP Thorastic Spin Twist
1 x 0:30
A6
SP Down Dog Pedal
1 x 0:30
A7
SP Mountain Climbers
1 x 0:30
B1
Sp Db Front Squats
0:45, 0:40, 0:35
B2
SP Jumping Jacks
0:45, 0:40, 0:35
C1
SP Db Chest Press - Floor
0:45, 0:40, 0:35
C2
SP Plank Rotations
0:45, 0:40, 35:40
D1
SP Band Pull Down
0:45, 0:45, 0:35
D2
SP Banded Burpee + Chop
0:45, 0:40, 0:35
E1
SP DB Deadlift
0:45, 0:40, 0:35
E2
SP Skaters
0:45, 0:40, 0:35
F1
SP Child's Pose
1 x 0:30
F2
SP Hip Flexor Stretch
1 x 1:00
F3
SP Glute Stretch
1 x 1:00
F4
SP Seated Hamstring Stretch
1 x 0:30
F5
SP Chest Stretch
1 x 0:30
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.
