Chantell van der Schyff

Personal Trainer & Health Coach

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.

Download Your Meal Plan Here: 
https://drive.google.com/file/d/1MT2fyciUbZFytCq5XsSWeTOJ2snmxbn6/view?usp=sharing

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