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/4 Week Home Program

4 Week Home Program

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Welcome to the bah•dee active 4 Week Home Program! With a focus on 20-30 minute strength training & cardio workouts you can do from the comfort of your living room, this four week program was curated to support your fitness j... more

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Sessions (20)

Week 1 • Day 1
5/5
1
20 min
Week 1 • Day 3
5/5
1
25 min
Week 1 • Day 4
0/5
0
20 min
Week 1 • Day 5
0/5
0
24 min
+15 sessions more

Frequently Asked Questions

What are the goals of the program?
The goal of this program is to encourage movement, build a strong & balanced routine, develop healthy habits and celebrate your BODY. This program includes a progressive overload technique to support improved strength and endurance. You’ll notice the exercises repeat for Week 1 & Week 3 and Week 2 & Week 4 but the reps, sets or duration will increase. You can also increase the weight used if you have access to a variety of dumbbells.
What do I need to participate in this program?
Light to moderate weight dumbbells. Optional - Small loop resistance band/booty band. You’ll see some exercises demonstrated using a booty band. These can be performed with or without a band for an added challenge.
Who are these workouts for (skill-level)?
Beginner & intermediate friendly
Disclaimer
DISCLAIMER: Before beginning any workout regimen, please consult with your physician.
How to schedule the program into a week?
STRENGTH TRAINING: Each week consists of three strength training days - (1) Lower Body, (2) Upper Body, (3) Full Body. CARDIO: Each week consists of two cardio days. Feel free to replace these cardio circuits with a cardio workout of your choice. This can include anything from a 10 minute Peloton ride, an incline walk on the treadmill for 20 minutes or going on a long walk with your dog. REST DAYS: Please take two rest days each week. Rest days can include a light, low impact walk, light yoga or stretching but really prioritize giving your body a rest. EXAMPLE WEEKLY SCHEDULE: M: Day 1 bah•dee active Home Program Cardio Workout T: Rest Day W: Day 2 bah•dee active Home Program Lower Body Workout Th: Day 3 bah•dee active Home Program Upper Body Workout F: 30 Minute Steady State Cardio on the Elliptical Sa: Rest Day Su: Day 5 bah•dee active Home Program Full Body Workout

Frequently Asked Questions

What are the goals of the program?
The goal of this program is to encourage movement, build a strong & balanced routine, develop healthy habits and celebrate your BODY. This program includes a progressive overload technique to support improved strength and endurance. You’ll notice the exercises repeat for Week 1 & Week 3 and Week 2 & Week 4 but the reps, sets or duration will increase. You can also increase the weight used if you have access to a variety of dumbbells.
What do I need to participate in this program?
Light to moderate weight dumbbells. Optional - Small loop resistance band/booty band. You’ll see some exercises demonstrated using a booty band. These can be performed with or without a band for an added challenge.
Who are these workouts for (skill-level)?
Beginner & intermediate friendly
Disclaimer
DISCLAIMER: Before beginning any workout regimen, please consult with your physician.
How to schedule the program into a week?
STRENGTH TRAINING: Each week consists of three strength training days - (1) Lower Body, (2) Upper Body, (3) Full Body. CARDIO: Each week consists of two cardio days. Feel free to replace these cardio circuits with a cardio workout of your choice. This can include anything from a 10 minute Peloton ride, an incline walk on the treadmill for 20 minutes or going on a long walk with your dog. REST DAYS: Please take two rest days each week. Rest days can include a light, low impact walk, light yoga or stretching but really prioritize giving your body a rest. EXAMPLE WEEKLY SCHEDULE: M: Day 1 bah•dee active Home Program Cardio Workout T: Rest Day W: Day 2 bah•dee active Home Program Lower Body Workout Th: Day 3 bah•dee active Home Program Upper Body Workout F: 30 Minute Steady State Cardio on the Elliptical Sa: Rest Day Su: Day 5 bah•dee active Home Program Full Body Workout
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Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
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Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
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Chat
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Comments

C
Camille 1y ago
Hard but good
A
Ashley 1y ago
Able to do 3 rounds with squats In between for squatober🎃
A
Ashley 2y ago
Quick great arm workout for at home
V
Victoria 2y ago
Great! Workout! Challenging yet doable! I really appreciate the videos as well, it’s super helpful