Samantha Rowland

Healthy At Home

Healthy At Home

Your At-Home Strength Starter Kit

Ready to get stronger at home? Healthy at Home mixes lower, upper, and full-body workouts to help you master form, build endurance, and feel confident with weights—just 3 days a week.
Goal:
Skills Training
Bodyweight, Functional
4 weeks program 3 days/week 30-45 mins
Level:
Beginner
Goal:
Skills Training
Bodyweight, Functional
4 weeks program 3 days/week 30-45 mins
Level:
Beginner

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The Details!

If you’re ready to start your strength training journey from the comfort of home, Healthy at Home is here for you! In just 3 workouts a week, you’ll learn proper form, build a strong mind-to-muscle connection, and gain confidence with dumbbells and bodyweight movements. This 4-week program blends lower, upper, and full-body workouts to help you master the basics, improve endurance, and set a solid foundation for future strength gains—all with minimal equipment. All you'll need is a set of dumbbells, a mini-band, and a sturdy bench or chair. We’ll focus on the fundamental movements that form the backbone of traditional strength training. By the end of the 4 weeks, you’ll have practiced your form, explored different training styles, and tested your strength—leaving you ready and excited to take things to the next level.
  • 3 days/week
  • 30 minute sessions
  • beginner friendly
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About Samantha Rowland

Hey, I'm Sammie!

If you're looking for the place where fitness, faith, and adventure meet, you've found it here. I created SR Fitness to build a community of like-minded women seeking empowerment, purpose, and identity through faith and fitness. I first fell in love with strength training on my own fitness journey. What began as a new hobby and aesthetic pursuits became a way that I felt strong, confident, and a sense of community & belonging. What I didn't expect was the way my fitness journey would bleed over into my entire life. First, my mindset, more resilient and consistent in small habits. Second, my outdoor hobbies, more adventurous and fun with added strength. Finally, and most importantly, my faith, more connected with the Lord as I seek His purpose in leading women in fitness. I believe in fitness from a position of love. Finding a style of training you truly enjoy. Moving your body out of care for it, not hate. Hiking farther, swimming deeper, paddling stronger, doing all the things you love in a strong, capable body. Using fitness to enhance your life, not become your life. Honoring your body with proper nutrition. As a NASM Certified Personal Trainer and Nutrition Coach, I'm here to help you move & fuel well for your next adventure. Together, we're building strong roots in faith + fitness.

Workouts

START HERE - IMPORTANT PROGRAM INFORMATION
START HERE - IMPORTANT PROGRAM INFORMATION
5.0
Week 1 Day 1: Lower Body
Week 1 Day 1: Lower Body
5.0
Week 1 Day 2: Upper Body
Week 1 Day 2: Upper Body
5.0
Week 1 Day 3: Full Body
Week 1 Day 3: Full Body
5.0
Week 2 Day 1: Lower Body
Week 2 Day 1: Lower Body
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

Frequently asked questions

What makes the Healthy at Home program different?
Are you interested in strength training, but intimidated by the gym? Are you short on time, super busy, but truly want to build a routine? This plan is for you. I designed this program with the beginner and busy client in mind. The most effective training plan is one that you'll do consistently. That's why Healthy at Home targets the convenience points for a busy life - at home, minimal equipment, 3 days a week, and workouts at 30 minutes or less. But don't be fooled - the workouts are challenging, guiding you through traditional strength training movements to help you build form and confidence. It's the perfect combo of convenience and challenge.
I'm a beginner, is Healthy at Home for me?
YES! I specifically designed Healthy at Home for beginners or those hopping back into exercise again after a break. With minimal equipment and ability to do at home, this program is the perfect kickstart to your training journey.
Do I need to purchase equipment?
Maybe so! This program requires a set of dumbbells, a mini band (short loop resistance band), and a flat surface that can support your weight, like a bench or chair. If you have some experience with weights, I'd recommend at least two sets of dumbbells - one heavier set for lower body movements and one lighter set for upper body movements. This will keep you progressing!

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