Home Workout

Program 1


Cardiovascular fitness and strength without a gym membership

Thank you for choosing the Home Workout template. Before you start the program, please read the full program below. Thanks again and happy training!

6 weeks (3 sessions a week)


No Gym Required


This home workout program is designed for people who meet the following criteria: Have an interest in improving cardiovascular health, strength and have not got access to a gym.

The program uses progressive overload each workout to achieve this goal. What is progressive overload? Progressive overload is increasing the volume of an exercise over time to increase the difficulty level.

The program is designed to last for 6 weeks. Once completed you can move onto home workout program 2.

The program consists of 6 workouts, however each workout will will get more difficult overtime.

The program is designed you to have 3 workouts a week.

Make sure you don’t complete the workouts all in a row with no days off, we understand through peoples work schedules this might be a challenge, however, avoid this at all costs due to fatigue and rest.



Increase cardiovascular fitness over time.


Before starting the program make sure you can perform ALL exercises with good form and good range of motion.


No equipment needed.


The goal of a warm-up is to prepare you for the upcoming physical task and is comprised of both general and specific components. A general warm-up is any activity that is different than what you will be doing for your workout. For example, doing 5 minutes of easy cardio prior to starting your squats is considered a general warm-up. We recommend any general warm-up providing you are able to start the workout without any trouble.