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Mini Band Workout

Mini Band Workout

Get Fit and Toned in 4 Weeks—Anywhere, Anytime!

Transform your body anytime, anywhere with our 4-Week Bodyweight & Resistance Band Program! The program also includes a meal plan to help you sprint to your goal! Designed for busy schedules, this plan combines bodyweight and band exercises to build strength, tone muscles, and boost endurance in just 45 minutes a day. Four targeted workouts each week keep you progressing and motivated. Feel stronger, leaner, and ready for anything. Ready to start your journey? Let’s go!

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Goal:
Toning
Weight lifting
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
Goal:
Toning
Weight lifting
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
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About the program

This 4-week program is designed for those looking to build strength, tone muscles, and improve endurance using only bodyweight exercises and resistance bands. With no need for heavy equipment, it’s a versatile plan you can do from the comfort of your home or on the go. The program targets all major muscle groups through four structured workouts each week, focusing on full-body, upper body, lower body, and core conditioning. Each session includes a dynamic warm-up, an effective circuit of exercises, and a cool-down to aid in recovery and flexibility. The workouts progress weekly, challenging you to increase reps, rounds, or resistance, ensuring continuous improvement without overwhelming your body.

    Workouts

    Day1: Full Body
    Day1: Full Body
    5.0
    Day 2: Upper Body
    Day 2: Upper Body
    5.0
    Day 3: Lower Body
    Day 3: Lower Body
    5.0
    Day 4: Core & Conditioning
    Day 4: Core & Conditioning
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess
    Workouts are easy to follow with clear instructions. I am in love with training again! Thank you!
    Jean
    Such a variety and I feel like a work hard every time I go to the gym. This app is amazing!
    Charmaine
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess
    Workouts are easy to follow with clear instructions. I am in love with training again! Thank you!
    Jean
    Such a variety and I feel like a work hard every time I go to the gym. This app is amazing!
    Charmaine

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Chantell Waterson

    Holistic Health & Wellness Expert

    I have been working in the fitness industry for over 20 years. My love for fitness started at a very young age as I have always taken part and excelled in sport - especially netball. As I got older I quickly fell in love with weight training which lead me to Bodybuilding where I received my WBFF Figure Pro card in 2015. Even though I still love weight training, I have a more holistic approach to training and nutrition which has changed my life the past 4 years. Knowing how good I am feeling in my body without spending endless hours in the gym and weeks on end dieting to have that perfect physique, I am eager to share that with clients. I have never in my life felt more in love with my body and my life as I do now and it all comes from learning to love myself - ALL of me - wholeheartedly and without conditions. By making sure I eat nutritious and healthy meals and using visualization and training to benefit me and my health has been a whole new experience!

    Frequently asked questions

    What makes Playbook different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
    I'm a beginner, is Playbook for me?
    No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
    Do I need to purchase equipment?
    It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
    Will I be able to do these workouts in a pool?
    Yes! Most of the exercises can be safely done in the pool especially if you want to minimize impact on the joints or if you find some of these exercises challenging due to weak muscles or if you are carrying extra weight which could impact your balance, joints and overall execution of the lower body exercises. Please use your own discretion.

    24/7 customer support

    [email protected]
    In-app chat support

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