At Home Training Map

At Home Training Map


No gym membership? No problem! Get your movement in at home with no equipment required.

This map is designed for those who don’t have access to equipment or simply like the freedom of working out in their own space. The daily sessions are equipment-free with the option to add weights as a progression if you have them available. This map is adaptable to any fitness level. Regressions are provided so that you can begin this plan and repeat it to build strength over time.

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  • Four weeks of unique workouts that can all be performed at home.

  • Warmups and cooldowns provided for each day’s workout.

  • The option to add weight to certain exercises if available/as a progression.

  • Two “benchmark” workouts on Day 1 and Day 28 to test your progress.

  • A legend/key (like a map) to explain the terrain/equipment contained within each workout.

  • Space for you to record time, reps, regressions used, and other notes.

  • A comprehensive exercise guide with a written explanation of movements.

  • Videos of most movements linked here.

  • Link to our recommended (optional) equipment.

  • Bonuses: Depending on your fitness level, there are optional bonuses included in some of the workouts. Add the bonuses when you feel ready, or save them for a future cycle of the plan if you are training beyond the four weeks.