Build portable strength · Beginner
Take your strength anywhere
Three sessions a week with long bands and mini loops. Start with the essentials, then introduce a longer whole-body circuit. No fixed anchor needed.
4 weeks3 sessions / weekResistance band
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1A band and a little space11 min
DAY 2Rest & recoverRest & recharge
DAY 3Band upper body14 minDAY 4Rest & recoverRest & recharge
DAY 5Band lower body16 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8A band and a little space11 min
DAY 9Rest & recoverRest & recharge
DAY 10Band upper body14 minDAY 11Rest & recoverRest & recharge
DAY 12Band lower body16 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15The longer band session24 min
DAY 16Rest & recoverRest & recharge
DAY 17Band upper body14 minDAY 18Rest & recoverRest & recharge
DAY 19Band lower body16 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22The longer band session24 min
DAY 23Rest & recoverRest & recharge
DAY 24Band upper body14 minDAY 25Rest & recoverRest & recharge
DAY 26Band lower body16 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge