Fit & Well At Home- Bodyweight & Bands Workout Plan

at home bodyweight and bands workout plan

Build a strong 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? 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 includes bodyweight and mini resistance bands exercises to help you build muscle, strength, better posture, confidence and more!

Each week you’ll have 3 days of strength training workouts with videos that take 30 minutes or less. I include tips and guided videos to help you make the most of your rest days.

Amethyst Necklace, Silver

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Varies in color and shape but all have beautiful purple coloring and are roughly 1 inch in size. Silver plated wire and chain. Chain is 18 inches. Amethyst sourced from Brazil.

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

  • 3 guided strength based 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. You can repeat this guide for an additional 4 weeks to help you build muscle and strength.

How long do the workouts take?

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

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.

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