At-Home Athlete

At-Home Athlete

it's another great day to lift

This 12 week strength-based program is designed to build lean muscle completely from home. There is minimal equipment involved, and each workout includes video demonstrations and modifications for most exercises. Build strength and confidence right from your living room!

$3499
Functional
12 weeks program 4 days/week
Level:
Location:
Home
Functional
12 weeks program 4 days/week
Level:
Location:
Home
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About the program

This is a 12 week program that prioritizes building strength and increasing joint mobility, all done from home. This program is also a great option for avoiding crowded machines at the gym, because all it requires is dumbbells, a resistance band, and some form of elevated surface. Sometimes home is a mentally safer place, sometimes a gym membership just isn't doable for certain seasons of life, or sometimes you have responsibilities that don't let you get to the gym as often as you would like. I have created this program just for you. There is minimal equipment involved, so most of the exercises can all be modified as needed. This program emphasizes form and tempo to make sure you're getting the training you need, right from your living room.

    Workouts

    Body Mindfulness
    Body Mindfulness
    5.0
    Mindfulness
    Upper Body
    Upper Body
    5.0
    Upper Body, Strength, Home, Athletic Performance, Functional
    Lower Body
    Lower Body
    5.0
    Athletic Performance, Functional, Home, Strength, Lower Body
    Core
    Core
    5.0
    Home, Strength, Functional, Abs & Core, Athletic Performance
    Full Body
    Full Body
    5.0
    Home, Strength, Functional, Athletic Performance, Full Body
    Rest & Recovery
    Rest & Recovery
    5.0

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Hannah Farruggio

    Certified Personal Trainer & Corrective Exercise Specialist

    I used to think of health and fitness as an all or nothing type of deal. Through years of trial and error, I have found a balance in my mental and physical health through training in ways that fit into my day-to-day life, and more importantly, I train in ways that I enjoy! I know firsthand how complicated and confusing a fitness journey can be, so I have created these programs to support your journey in the gym and to meet you where you are. The only hard work you’ll have to do, is in the gym.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Hannah will be right there to cheer on you.

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Improve exercise form, range of motion, and joint mobility * Build full body strength * Improve posture * Improve mental clarity and focus * Develop healthy habits and a consistent exercise routine
    What do I need to participate?
    You will need: * Set of dumbbells at different weights * One long looped resistance band and a small looped resistance band * Bench or any other kind of elevated surface. Email me at [email protected] for any equipment suggestions!
    Who are these workouts for (skill-level)?
    The workouts are designed for all levels. - Beginners: Focus on your form, be mindful of your weight selection, use longer rest periods if needed, and breathe through each exercise - Advanced: increase weight as you can, focus on form, and reduce rest time as you progress
    What’s the schedule?
    * Strength training 4 days a week * 2 days of active rest: when you rest from lifting, you should still remain active. 1 active rest day will include a mobility flow. On the other active rest day, play a sport, go for a hike, take a run or long walk, etc. Move your body in a way that you enjoy! * 1 full rest and recovery day
    How will I get the best results?
    * Get proper sleep (7-9 hours a night is a must) * Be mindful of your nutrition and eating habits. 80% of your diet should consist mainly of whole foods. * Drink water regularly throughout the day * Make sure to use active rest and full rest days to allow your muscles to recover * Prioritize warming up before each workout and cooling down afterwards
    Are there any modifications for the exercises?
    Yes! I’ve included modifications in the descriptions for most exercises. If you need further assistance modifying any workouts, send me a message through the app and I’ll be happy to help!
    How can I ask you questions?
    Message me through the app with any questions you have! I do my best to review all comments and make any recommended changes.

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