Hannah Farruggio

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!

Goal:
Strength

Functional

12 weeks program 4 days/week

Location:
Home

Goal:
Strength

Functional

12 weeks program 4 days/week

Location:
Home

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

5.0

Mindfulness

Upper Body

5.0

Upper Body, Strength, Home, Athletic Performance, Functional

Lower Body

5.0

Athletic Performance, Functional, Home, Strength, Lower Body

Core

5.0

Home, Strength, Functional, Abs & Core, Athletic Performance

Full Body

5.0

Home, Strength, Functional, Athletic Performance, Full Body

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.

Reminders

Set workout reminders to stay on track!

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 info@gritbyhannah.com 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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