Fit & Well At Home- Bodyweight & Bands Workout Plan

at home bodyweight and bands workout plan

Build a strong, FIT body from anywhere!

My Bodyweight and Bands workout plan uses minimal equipment and space making it perfect for those who want to start strength training but aren’t quite sure where to start.

Don’t have a ton of equipment? Not quite sure where to begin when it comes to strength training? Ready to start building muscle and get strong? This guide is for you. All you need is your bodyweight and some mini resistance bands! (Get the exact mini bands I use here!)

This 4 week plan (which can be repeated to be 8 weeks) includes bodyweight and resistance bands exercises to help you build muscle, strength, better posture, confidence and more! Strength training is the magic pill that will help transform your body and health. This plan is the perfect way to get started!

Each week you’ll have three days of strength training workouts (with video how-to’s) that take 30 minutes or less. I also include tips and guided mobility & yoga videos to help you make the most of your rest days.

You don’t need a ton of fancy equipment or a gym pass to start your strength training journey and get fit. Using bands and your bodyweight is the best place to start.

Too many people jump right into intense plans without the proper foundation. This often leads to burnout, injury, and a bad taste in their mouth for strength training. Starting a strength plan with just bodyweight and bands is ideal for beginners to start building a proper foundation of strength, balance, and stability. Even as someone who’s been lifting for years- I still return to bodyweight exercises to make sure my foundation is strong.

What are the benefits of strength training?

  • Improved strength, balance, and stability.
  • Provides a foundation for healthy aging.
  • Insulin sensitivity and a strong metabolism.
  • Better sleep and more energy during the day.
  • Stronger bones and reduced risk of bone decay.
  • Emotional and mental toughness and improved mood.

Just to name a few.

What’s included in the Bodyweight and Bands workout plan?

  • 3 guided strength workouts each week for 4 weeks
  • 30 minutes or less to complete including warm up & cool down
  • Videos for each exercise
  • Minimal equipment needed-bodyweight and mini resistance bands only!
  • Tips and guided videos to help you make the most of your rest days
  • Exercises to help you build strength, mobility, and confidence at home!
  • Want to continue past 4 weeks? You can repeat the guide!


I’m new to strength training- is this a good option for me?

Absolutely! This guide was created for beginners in mind to help you build a strong foundation with bodyweight and resistance band exercises. I break down all the lingo and include instruction videos with each exercise.

I live in a small space or travel often. Can I use this workout plan?

Yes! You don’t need a ton of space to do each workout. This is a great guide to take with you as you travel!

Can I repeat this for more than 4 weeks?

Absolutely. In fact I recommend repeating the guide for an additional 4 weeks to really see big differences in your appearance and strength.

How long do the workouts take?

You’ll have 3 days each week of strength training workouts- each lasting around 30 minutes or less. I also give you ideas and guided videos for your rest days.

I want to get toned, is this the right plan for me?

Yes! To get “toned” you need to build muscle. Strength training is the BEST way to build muscle and get that lean, toned look. It takes time and consistency but this plan is the perfect place to start.

Can you really build muscle and strength with bodyweight and bands?

Absolutely! Especially if you are new to strength training. Using bodyweight and bands is a great place to start when it comes to strength training. With consistency you’ll see progress and you’ll prepare your body to safely use heavier weight in the future.

What People Are Saying…

“I love Amy’s workouts! It’s so easy to pull out my phone and instantly be able to have a quick and efficient workout at home or the gym!” 

Lauren F.

Amy’s workouts are amaaaazing! I even had the honor of a one on one workout session with her. She is knowledgable, kind, caring, and answers any questions I have!”

Jenn F.

Get fit and build strength from the comfort of your own home.

Strength training is the best way to lose weight, build muscle, and get strong! Start today with my beginner friendly guide.