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WELCOME TO MY PLATFORM , PLEASE TAKE A MINUTE AND WATCH MY INTRO VIDEO :) 

LOTS OF LOVE 
-MARISE G

Start Here Intro MUSIC 

START HERE

WATCH THIS INTRO VIDEO TO FIND OUT WHAT YOU CAN EXPECT ON MY APP 

INTRO VIDEO

WATCH THIS VIDEO WHERE I EXPLAIN THE DIFFERENCE BETWEEN A ONE TIME PURCHASE(OTP) AND A SUBSCRIPTION 

OTP VS SUBSCRIPTOINS 

Welcome to my "AB Lab" your go to spot for core workouts that fit every level. Whether you’re just starting out or ready to level up with weights and stability work, there’s something here for you. These 10–12 minute sessions can be done at home or anywhere, making it easy to stay consistent. Use them as a quick daily core blast or add them to the start of your strength training routine for the perfect core activation.

AB Lab 

A quick BUT effective 10min Intermediate AB workout @ Home with a weight either using a kettlebell of a dumbbell .Whatever you have access too 

40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1. This is a TABATA format workout 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the first set tap on the timer at the top of the screen to start your rest time. Remember the start the timer again for the next round . 
4. Swipe up at the bottom of the screen to tick your completed sets.
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 


 Intermediate_Home Grown ABS 1

 Intermediate_Home Grown ABS 2

A quick BUT effective 10min Intermediate AB workout @ Home with a weight either using a kettlebell of a dumbbell .Whatever you have access too 

40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1. This is a TABATA format workout 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the first set tap on the timer at the top of the screen to start your rest time. Remember the start the timer again for the next round . 
4. Swipe up at the bottom of the screen to tick your completed sets.
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

 Intermediate_Home Grown ABS 3

Intermediate_Home Grown ABS 4

Intermediate_Home Grown ABS 5

A quick BUT effective 10min Body weight AB workout @ Home 

40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1. This is a TABATA format workout 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the first set tap on the timer at the top of the screen to start your rest time. Remember the start the timer again for the next round . 
4. Swipe up at the bottom of the screen to tick your completed sets.
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 


Body Weight Home Grown ABS 0.1

Body Weight Home Grown ABS 0.2

Body Weight Home Grown ABS 0.3

Body Weight Home Grown ABS 0.4

Body Weight Home Grown ABS 0.5

No gear? No problem. Body On the Go is packed with bodyweight only workouts you can do anywhere, perfect for the holidays, travel days, or busy mom life at home. Quick, effective, and equipment free. Just press play and move! #noexcuses

Body On the Go

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min Bodyweight workout ,  that can be done @Home . 
KEY FOCUS : ABS & GLUTES 
No Equipment needed .
The workout is time based and in circuit format . 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.Complete all exercise's in the circuit consecutively to complete a full round 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the 1st exercise tap on the progress bar at the top of the screen to go to the next exercise in the circuit and start the time .
4.Once you have completed all excercise’s n the circuit tap the "TIMER" button at the top of the screen for your 1 min rest time to start . Then repeat the circuit 
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

25 Min CIRCUIT 1_Bodyweight Abs & Glutes


This workout consists of a 4 min Follow along mobility/ warm up and a 20 min Bodyweight workout ,  that can be done @Home . 
KEY FOCUS : ABS & HAMSTRINGS
No Equipment needed .
The workout is time based and in circuit format . 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.Complete all exercise's in the circuit consecutively to complete a full round 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the 1st exercise tap on the progress bar at the top of the screen to go to the next exercise in the circuit and start the time .
4.Once you have completed all excercises in the circuit tap the "TIMER" button at the top of the screen for your 1 min rest time to start . Then repeat the circuit 
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

25 Min CIRCUIT 2_Bodyweight Abs & Hamstrings

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min Bodyweight workout ,  that can be done @Home . 
KEY FOCUS : ABS & CONDITIONING
No Equipment needed .
The workout is time based and in circuit format . 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.Complete all exercise's in the circuit consecutively to complete a full round 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the 1st exercise tap on the progress bar at the top of the screen to go to the next exercise in the circuit and start the time .
4.Once you have completed all excercise’s n the circuit tap the "TIMER" button at the top of the screen for your 1 min rest time to start . Then repeat the circuit 
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

25 Min CIRCUIT 3_Bodyweight ABS & Conditioning 

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min Bodyweight workout ,  that can be done @Home . 
KEY FOCUS : ABS, Legs,Upper Body
No Equipment needed .
The workout is time based and in circuit format . 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.Complete all exercise's in the circuit consecutively to complete a full round 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the 1st exercise tap on the progress bar at the top of the screen to go to the next exercise in the circuit and start the time .
4.Once you have completed all excercise’s n the circuit tap the "TIMER" button at the top of the screen for your 1 min rest time to start . Then repeat the circuit 
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

25 Min CIRCUIT 4_Bodyweight Abs_Legs_Upper Body

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min Bodyweight workout ,  that can be done @Home . 
KEY FOCUS : ABS & HAMSTRINGS, BACK
No Equipment needed .
The workout is time based and in circuit format . 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.Complete all exercise's in the circuit consecutively to complete a full round 
2. Remember to start the timer at the bottom of the video to start your working round 
3.When you have completed the 1st exercise tap on the progress bar at the top of the screen to go to the next exercise in the circuit and start the time .
4.Once you have completed all excercise’s n the circuit tap the "TIMER" button at the top of the screen for your 1 min rest time to start . Then repeat the circuit 
5. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

25 Min CIRCUIT 5_Bodyweight Abs & Hamstrings,back

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min full body,  body weight workout that can be done @Home . No Equipment needed .
The workout is time based with 40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1. Remember to start the timer at the bottom of the video to start your working round 
2.Then Click on "Timer "at the top to start your rest time 
Repeat for the 3 working rounds 
3. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round

25 Min @Home Bodyweight 0.1

A 25 minute Bodyweight Workout that can be done Literally ANYWHERE . This workout includes a follow on mobility/warmup video at the start where you can follow me to mobilise the joints and warm up the muscles 
**IMPORTANT** 
On any Unilateral movements (single side) you will do 2 rounds on each side for the set 

✅ Key Focus Points: 
-Lie on Your Back
-One knee bent, foot flat on the floor; the other leg extended straight.
-Core Engaged
Brace abs to avoid arching the lower back.
-Drive Through Heel
Push through the heel of the grounded foot to lift hips.
-Lift Hips Evenly
Keep hips level — avoid twisting or dropping one side.
-Squeeze Glutes at the Top
Pause briefly, forming a straight line from shoulders to extended foot.
-Lower with Control
Return slowly without collapsing.

BW Single Leg Glute Bridge 

25 Min @Home Bodyweight 0.2

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min full body,  body weight workout that can be done @Home . No Equipment needed .
The workout is time based with 40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.On any unilateral movements (single side ) you will do 2 rounds on each side in the set 
2. Remember to start the timer at the bottom of the video to start your working round 
3.Then Click on "Timer "at the top to start your rest time 
Repeat for the 3 working rounds 
4. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 


✅ Key Focus Points: 
-Squat Down with Control
Keep chest up, hips back, knees tracking toes.
-Pause Near Upright Position
Pause just before fully standing, hips and knees bent slightly.
-Do not lock out hips or knees.
-Maintain Muscle Tension
-Keep core and legs engaged during the pause.
-Descend Again Smoothly
Lower back down without relaxing muscles.
Repeat with Consistent Tension
Avoid bouncing; keep tension throughout every rep.

BW Paused Squat 

25 Min @Home Bodyweight 0.3

This workout consists of a Follow along mobility/ warm up and a 20 min full body,  body weight workout that can be done @Home . No Equipment needed .
The workout is time based with 40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.On any unilateral movements (single side ) you will do 2 rounds on each side in the set 
2. Remember to start the timer at the bottom of the video to start your working round 
3.Then Click on "Timer "at the top to start your rest time 
Repeat for the 3 working rounds 
4. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

✅ Key Focus Points: Bodyweight Staggered Deadlift (Towel-Assisted)
-Staggered Stance Setup
Front foot flat, back foot on toes (like a kickstand), feet hip-width apart.
Hold towel in both hands for light tension or balance.
-Hinge at the Hips
Push hips back while keeping a neutral spine.
Keep chest lifted and core braced.
-Weight in Front Leg
~80–90% of your weight stays in the front heel.
Back leg is for balance only.
Use Towel for Feedback or Light Support
Pull towel slightly to engage lats and maintain posture.
Can be anchored under front foot for added resistance if desired.
-Controlled Lower & Lift
Lower torso until you feel hamstring tension, then drive through front heel to return upright.
-Keep Hips & Shoulders Square
Avoid rotating or shifting — stay aligned.

BW Staggered Deadlift 

25 Min @Home Bodyweight 0.4

This workout consists of a 4 min Follow along mobility/ warm up and a 20 min full body,  body weight workout that can be done @Home . No Equipment needed .
The workout is time based with 40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **
1.On any unilateral movements (single side ) you will do 2 rounds on each side in the set 
2. Remember to start the timer at the bottom of the video to start your working round 
3.Then Click on "Timer "at the top to start your rest time 
Repeat for the 3 working rounds 
4. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

✅Breathe to engage! Proper breathing is key to activating your core. Exhale on the effort (like during a crunch or lift) and gently draw your belly button toward your spine as you breathe out. Inhale as you return to the starting position. This helps brace your core, protect your spine, and make every rep more effective.

BW ABS Dolphin Pike

25 Min @Home Bodyweight 0.5

✅ General Key Points for All Lunges
-Core Engaged: Maintain balance and protect spine.
-Upright Posture: Chest up, back straight throughout.
-Knee Alignment: Front knee tracks over mid-foot, not past toes or collapsing inward.
-Controlled Movement: Avoid rushing; step with purpose and return smoothly.

🔄 Specific Directional Cues:
-Forward Lunge
Step forward, lower until both knees are at ~90°.
Push back through the front heel to return.
-Lateral Lunge
Step out to the side, push hips back like a squat.
Keep trailing leg straight, chest tall.
-Curtsey Lunge
Step leg diagonally behind and across.
Keep hips square, front knee aligned over toes.
-Reverse Lunge
Step backward, drop rear knee down under hips.
Push through front foot to return to stand.

BW Multi Directional Lunge 

25 Min @Home Bodyweight 0.6

Welcome to Let's Band IT, your go to for resistance band only workouts you can do right at home. These sessions are low impact, high results, and perfect for building strength, improving control, and keeping it simple with minimal equipment. Grab your bands and let’s move!

Let's Band IT

This is a 30 Min workout that you can do anywhere using Glute Bands and agility bands as well as body weight 

Workout Structure 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **

1.Remember to start the timer at the bottom of the video to start your working round 
2.When you have completed the first set tap on the timer at the top of the screen to start your rest time. Remember the start the timer again for the next round . 
3.Swipe up at the bottom of the screen to tick your completed sets.
4. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

**MOST IMPORTANT HAVE LOTS OF FUN**

✅Position the band above the knees . Your first squat will be a normal stance squat then take half a step to the one side for the wide squat . Remember to push the knees out to resist the band 

Band Narrow to Wide Squat

30 Min Band Workout_W1D1

✅  Key Focus Points: 
-Tall Kneeling Position
Knees hip-width, hips stacked over knees, core braced.
-Grip the Towel with Tension
Hold towel shoulder-width apart, arms straight, slight outward tension (like pulling the towel apart).
-Raise with Control
Lift arms straight in front of you to shoulder height, keeping elbows soft (not locked).
-Shoulders Down & Back
Avoid shrugging — keep traps relaxed, shoulder blades slightly engaged.
-Core Stability
Engage abs and glutes to prevent leaning or arching the back.
-Lower Smoothly
Return towel to start position with controlled tempo.

BW Kneeling Front Raise (Towel)

30 Min Band Workout_W1D2

30 Min Band Workout_W1D3

30 Min Band Workout_W1D4


This is a 30 Min workout that you can do anywhere using Glute Bands and agility bands as well as body weight 

Workout Structure 
40 Seconds of Work and 20 seconds rest between sets. 
**IMPORTANT **

1.Remember to start the timer at the bottom of the video to start your working round 
2.When you have completed the first set tap on the timer at the top of the screen to start your rest time. Remember the start the timer again for the next round . 
3.Swipe up at the bottom of the screen to tick your completed sets.
4. You can also click on the 3 (...) at the bottom right of the screen and turn on Auto rest time and auto exercise completion checking . When the rest time stops you have to start the timer again for your working round 

**MOST IMPORTANT HAVE LOTS OF FUN**

30 Min Band Workout_W1D5

Welcome to My "Dumbbell Drive",  a collection of full body, functional workouts using just a few dumbbells. These sessions are designed to build real world strength, improve movement, and can be done right at home. Simple setup, serious results. All you need is a pair of dumbbells and the drive to move!

Dumbbell Drive

This is a upper body push focussed workout .Chest & Shoulders 
Make sure that you choose one of the 10 Min Ab workouts in the ‘Ab Lab’ to Activate your core before doing weight training 

Dumbbell Chest & Shoulders _W1

This is a upper body pull focussed workout .Targeting the Lats, Biceps, and upper back  
Make sure that you choose one of the 10 Min Ab workouts in the ‘Ab Lab’ to Activate your core before doing weight training 

✅ Use 1 dumbbell , grip the dumbbell on either sides slightly bend the elbows and draw the arms back to almost touch the floor behind the head . Control your breathing inhale down and exhale up 

DB Pull Over 

Dumbbell Lats,Biceps,Upper Back_W2

This is a Lower body Glute & Quad Focussed workout 
Make sure that you choose one of the 10 Min Ab workouts in the ‘Ab Lab’ to Activate your core before doing weight training 

Dumbbell Glutes & Quads_W3

This is a Lower body Hamstring & Leg focus workout 
Make sure that you choose one of the 10 Min Ab workouts in the ‘Ab Lab’ to Activate your core before doing weight training 

✅DB Sumo Deadlift Squat
Key Focus Points 
Feet wide, toes pointed out (~45°)
Hold dumbbell(s) between legs (1 or 2 dumbbells)
Chest up, back flat
Engage core before lowering
Hinge slightly, then squat deep
Keep knees tracking over toes
Drive through heels to stand
Squeeze glutes at the top

DB Sumo Deadlift Squat

Dumbbell Hamstrings_W4

Core and Conditioning Workout , consisting or compound movements 
Make sure that you choose one of the 10 Min Ab workouts in the ‘Ab Lab’ to Activate your core before doing weight training 

✅ Form & Execution
Set-Up:
Sit on the floor in a straddle position (legs wide apart, chest tall).
Hold dumbbells at shoulder height, palms facing forward.
Core Engagement:
Keep your core tight and spine tall—don’t lean back or round.
Seesaw Press Motion:
Press one dumbbell overhead while lowering the other back to shoulder level.
Arms move in opposite directions in a smooth, alternating rhythm.
Range & Control:
Fully extend the pressing arm, but don’t lock out hard.
Lower with control; avoid rushing the transition.
Breathing:
Exhale as you press, inhale as you switch sides.

DB Straddle Seesaw Press

Dumbbell Core & Conditioning_W5

Welcome to the Kettlebell Krew, full body, functional workouts built around powerful compound movements. Whether you’re training at home or in the gym, all you need are a few kettlebells (light, medium, and heavy, preferably two of each). Simple setup, serious strength. Let’s swing, press, and move with purpose!

Kettlebell Krew 

BW ABS Opposite Reach Climbers

30 Min Full Body KB1

BW ABS Side Plank Oblique Crunch - Advanced

30 Min Full Body KB2

30 Min Full Body KB3

BW ABS Spiderman Climber

30 Min Full Body KB4

✅ Kettlebell Supported Single Arm Row – Key Points 
Place one hand and same-side knee on a bench for support
Feet planted firmly, opposite leg stabilizes
Hold kettlebell in free hand, arm extended
Keep back flat, chest parallel to ground
Pull kettlebell toward your hip, elbow close to body
Squeeze shoulder blade at top
Lower kettlebell slowly with control
Keep core tight, avoid twisting torso


KB Supported Single Arm row

30 Min Full Body KB5

A Kettlebell Circuit format workout full body focus 

45 Min KB Circuit _Push 1 

✅Staggered Deadlift: Key Points

✅ Set Your Stance:
Place one foot slightly behind the other—just the toes of your back foot on the ground for balance. Most of your weight stays on the front (working) leg.

✅ Hinge at the Hips:
Push your hips back while keeping a slight bend in the front knee. The back leg is there for balance—not to lift.

✅ Keep the Weight Close:
Hold the dumbbells or kettlebell in front of your body, keeping them close to the front leg as you hinge.

✅ Flat Back & Core Engaged:
Maintain a neutral spine and brace your core to protect your lower back.

✅ Drive Through the Front Heel:
Push through the heel of your front foot to return to standing, squeezing the glutes at the top.

✅ Controlled Movement:
Move slow and steady—this is about control, not speed. Focus on feeling the hamstring and glute of the front leg work.

✅ Breathe with Intention:
Inhale as you lower, exhale as you lift and engage the core.


KB Staggered Deadlift 

45 Min KB Circuit _Pull 1 

✅ Engage Your Core First:
Before each movement, brace your core like you’re preparing for a punch—this protects your spine and improves control.

✅ Grip with Purpose:
Maintain a firm but not overly tight grip. A solid grip helps stabilize the kettlebell and keeps your forearms and shoulders engaged without unnecessary tension.

✅ Use Controlled Movement:
Avoid swinging or rushing. Kettlebell core work is about stability and control—move with purpose.

✅ Breathe with the Movement:
	Exhale on the effort (e.g., during a sit-up, press, or rotation).
	Inhale on the return to reset and prepare for the next rep.
This rhythm helps you stay strong and maintain core engagement.

✅ Posture & Alignment Matter:
Keep your spine neutral and shoulders away from your ears. Whether you’re standing, kneeling, or lying down—form is everything.


KB ABS Sit Up

45 Min KB Circuit _Push 2

✅ Single-Leg Romanian Deadlift: Key Points

✅ Start with Balance:
Stand tall with a slight bend in your standing leg. Keep your core tight and shoulders back.

✅ Hinge, Don’t Twist:
Hinge at the hips while keeping your torso and hips square to the floor. Avoid letting your hips open up.

✅ Extend the Back Leg:
As you hinge, let the non-working leg extend straight behind you in line with your body for counterbalance.

✅ Flat Back & Controlled Movement:
Keep your spine neutral and move slowly. The goal is control, not height.

✅ Weight Close to the Leg:
If using a dumbbell or kettlebell, hold it in the same hand as the planted leg (or opposite for a challenge) and keep it close to your leg during the descent.

✅ Glute Drive to Stand:
Squeeze your glutes and drive through the heel of your standing leg to return to the top.

✅ Breathe & Brace:
Inhale as you hinge down, exhale as you stand back up, maintaining core engagement throughout.


KB Single Leg Deadlift 

45 Min KB Circuit _Pull 2

✅ Goblet Squat: Key Points

✅ Hold the Weight Correctly:
Hold a dumbbell or kettlebell at chest height with both hands, elbows tucked in and pointing down.

✅ Feet Shoulder-Width Apart:
Set your feet slightly wider than hip-width with toes pointed slightly outward.

✅ Chest Up, Core Braced:
Keep your chest lifted and engage your core throughout the movement to protect your spine.

✅ Hips Back, Then Down:
Initiate the movement by pushing your hips back slightly, then bend the knees to squat down.

✅ Elbows Inside Knees:
At the bottom, aim to keep your elbows inside or just above your knees to ensure good depth and posture.
Then perform the curl 

✅ Drive Through Heels:
Push through your heels to return to standing, squeezing your glutes at the top.

✅ Control the Tempo:
Move with control—avoid collapsing at the bottom or rushing through reps.



KB Goblet Squat to Curl

45 Min KB Circuit _Conditioning 1

4- 6 Min Mobility and Warm up Flow's to get you started before your workout . Make sure to do a good warm up before your workout .

Mobility & Warmp up 

FOLLOW ME Warm up's

A Warm Up flow to get you started before your workout 

Warm up 01 

Make sure to do a good warm up before your workout 

Warm up 02

Make sure that you do a good warm up before you start your workout 

Warm Up 03

The Ultimate 4-Week “Anywhere” Workout Plan 💪🔥

No gym? No problem.
No weights? Still strong.
No excuses? That’s right. ✅

Get ready to train anywhere, anytime with just your body and a resistance band.
This 4-week program is designed to build strength, improve mobility, and boost endurance — no equipment, no boundaries. Follow week 1 through week 4 with progression 

🏋️‍♂️ 100% Band + Bodyweight
📆 4 Weeks | 💥 5 Workouts Per Week
⏱️ 30 mins 
📍 Home, travel, or outdoors

4 Week BW & Bands 

4 Week Band and Body Weight Program

30 Min Band Workout_W2D1

30 Min Band Workout_W2D2

30 Min Band Workout_W2D3

30 Min Band Workout_W2D4

30 Min Band Workout_W2D5

30 Min Band Workout_W3D1

30 Min Band Workout_W3D2

30 Min Band Workout_W3D3

30 Min Band Workout_W3D4

BW ABS In/Out Knee Tuck

30 Min Band Workout_W3D5

30 Min Band Workout_W4D1

30 Min Band Workout_W4D2

30 Min Band Workout_W4D3

30 Min Band Workout_W4D4

30 Min Band Workout_W4D5

21-Day Bodyweight Ab Challenge
Sculpt your core in just 21 days, no equipment needed! This progressive bodyweight ab challenge targets all areas of your midsection with daily workouts designed to build strength, definition, and endurance. Perfect for all fitness levels, each session takes 10 minutes and gets more challenging as you go. Ready to crush your core goals? Let’s get started!

21 Day' Beginner AB Challenge 

21 Day Bodyweight BEGINNER AB Challenge

 Home Grown ABS D1

 Home Grown ABS D2

 Home Grown ABS D3

Home Grown ABS D4

 Home Grown ABS D5

 Home Grown ABS D6

Home Grown ABS D7

 Home Grown ABS D8

 Home Grown ABS D9

 Home Grown ABS D10

 Home Grown ABS D11

 Home Grown ABS D12

 Home Grown ABS D13

Home Grown ABS D14

 Home Grown ABS D15

 Home Grown ABS D16

Home Grown ABS D17

 Home Grown ABS D18

 Home Grown ABS D19

 Home Grown ABS D20 

 Home Grown ABS D21

21-Day INTERMEDIATE Ab Challenge (With Weights & Stability Ball)
Take your core training to the next level! This 21-day advanced ab challenge combines weighted exercises and stability ball moves to target deep core muscles, boost strength, and enhance definition. Designed for experienced fitness enthusiasts, each workout is 10-12 minutes of intense, focused core work that progresses daily. Get ready to push your limits and build serious abs!

21 Day Intermediate AB Challenge 

21 DAY INTERMEDIATE AB Challenge

Home Grown ABS Adv_D1

Home Grown ABS Adv_D2

Home Grown ABS Adv_D3

Home Grown ABS Adv_D4

Home Grown ABS Adv_D5

Home Grown ABS Adv_D6

Home Grown ABS Adv_D7

Home Grown ABS Adv_D8

Home Grown ABS Adv_D9

Home Grown ABS Adv_D10

Home Grown ABS Adv_D11

Home Grown ABS Adv_D12

Home Grown ABS Adv_D13

Home Grown ABS Adv_D14

Home Grown ABS Adv_D15

Home Grown ABS Adv_D16

Home Grown ABS Adv_D17

Home Grown ABS Adv_D18

Home Grown ABS Adv_D19

Home Grown ABS Adv_D20

Home Grown ABS Adv_D21

Build total-body strength and endurance with this 5-day kettlebell program. Each day targets a specific focus—core, upper body, lower body, and a full-body conditioning session using complex compound movements and is 45 mins each .Designed to improve power, stability, and overall conditioning, this program is perfect for intermediate  levels. Grab your kettlebell and get to work!

5 Day KB Strenght & Conditioning 

5-DAY Kettlebell Strength and Conditioning Program

45 Min KB Circuit _DAY 1

45 Min KB Circuit _DAY 2

45 Min KB Circuit _DAY 3

45 Min KB Circuit _DAY 4

45 Min KB Circuit _DAY 5

This 5-day dumbbell-only training program follows an upper/lower body split, finishing the week with a focused core and conditioning session. Days alternate between upper body (push/pull emphasis) and lower body (strength and stability), promoting balanced development and recovery. The final day targets your midsection and cardiovascular endurance to round out a complete, efficient routine.

You can repeat this program weekly, progressively overloading your muscles by increasing weight, adding extra sets, or slightly increasing reps. This approach ensures continual strength gains, improved endurance, and better overall fitness with minimal equipment.