Home Bodyz Program
This full-body fitness program is designed specifically for the fitness enthusiast with minimal equipment, minimal time and varying training locations.
The Home Bodyz Fitness Program comes equipped with training tutorials, movement demonstrations and scaling suggestions, allowing you to learn as you go and provide help if needed! There are various levels of difficulty for each workout, so if you're new to a program or inexperienced, you can start slow and increase difficulty as you go!
Though the program is designed with dumbbells and kettlebells in order to ensure the workouts are manageable and effective with minimal equipment, this program is 100% adaptable to barbell stimulus. For those proficient in barbell cleans, snatches, thrusters, presses, front squats, etc, ALL DUMBBELL MOVEMENTS CAN BE PERFORMED SUBSTITUTING THEIR BARBELL EQUIVALENT!
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WHAT YOU'LL NEED:
1. At least one kettlebell
2. At least one dumbbell (preferably two)
3. Barbells optional.
WHAT YOU'LL GET:
1. Video Tutorials.
2. Workout and Movement Demonstrations.
3. THREE versions to each workout (Novice, Intermediate, Advanced).
4. A clearly-designed and effective strength and conditioning program that can be done at home or at any gym.
5. Over 200 workout options to suit your daily needs!
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The Home Bodyz Program covers 16 weeks and provides detailed tutorials and workout breakdowns for each day. You will receive 4 workouts per week, PLUS 5 introductory workouts to ease you into the program and give you a taste of what the workouts will entail before beginning.
If you're new to home fitness programs and just learning technique and how to move properly, you can complete the entire program at the Novice level for 16 weeks and learn the fundamentals as you go!
At the conclusion of the 16 weeks, you can cycle back to the beginning and do the Intermediate version for 16 weeks until completion. Finally, you can cycle back a THIRD time as you gain proficiency and do the advanced version until you've completed the program in its entirety! That's a FULL YEAR of workouts!
That's right, you get ONE FULL YEAR of workouts to complete at your leisure, at your own pace and in the comfort of your own environment!
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For those already proficient and at the Advanced Level, the workouts can be repeated at the most difficult level in the same fashion. Complete the 16 weeks, track your times and weight selections and results, and track your improvement the next time around! You won't be disappointed.
The Home Bodyz program also serve as a great supplement program. Already belong to a gym or have a program? Awesome! You're not alone. Home Bodyz provides solely kettlebell and dumbbell circuits and strength exercises to help tone, condition and shape your figure. Add Home Bodyz to any program, or use it as your main focus, and reap the benefits that strength training and conditioning with dumbbells and kettlebells has to offer
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SAMPLE DAILY PROGRAMMING (movement tutorials not included):
Advanced:
Complete the following ladder as many times as possible in 25 minutes:
50 goblet squats
40 single-arm DB snatches (20 per arm)
30 push-ups
20 single-arm DB hang clean and jerks (10 per arm)
10 burpees over dumbbell
-Rest 2:00 between rounds-
Strength Supplement:
3 supersets:
10 weighted split squats, left leg (DBs at sides)
10 weighted split squats, right leg
20 DB curls (10 per arm, alternating each rep)
1:00 plank hold
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Intermediate:
Complete the following ladder as many times as possible in 25 minutes:
40 jump squats
40 single-arm DB snatches (20 per arm)
30 push-ups
30 single-arm DB snatches
200m run/250m row
-Rest 2:00 between rounds-
Strength Supplement:
3 supersets:
10 weighted split squats, left leg (one DB held at chest)
10 weighted split squat, right leg
20 DB curls (10 per arm, alternating every rep)
1:00 plank hold
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Novice:
Complete the following ladder as many times as possible in 25 minutes:
20 goblet squats
20 KB swings
20 push-ups
20 single-arm DB snatches (10 per arm)
10 burpees
-Rest 2:00 between rounds-
Strength Supplement:
3 supersets:
10 unweighted split squats, left leg
10 unweighted split squat, right leg
20 DB curls (10 per arm, alternating each rep)
1:00 plank hold
