Ready to advance things a little more in the casa? All you need is some space and a tough mindset. This plan will help you do the rest.
Home-based
Lose fat
Get toned
Adults
When you’re ready to move onto tougher challenges, without having to leave the comfort of your own home, this is the plan for you. Let’s say it’s comfortably uncomfortable, in all the right ways.
The Home Power No-Equipment Plan will start you out with a test week, allowing you to see exactly what you’re capable of. From there, the progression is quick – using similar exercises this plan shows you new ways to challenge yourself. Specifically: circuits, supersets, and timed-completion workouts that will push your body to the point of constant adaptation to the increased demands.
You’ll become so familiar with exercises which you once thought were tough, that by the time the final testing week comes, you’ll be showing off all kinds of new impressive strength moves.
For the 5-day version of this plan, every week is built up of:
Mon: One ever-changing Lower-Body Focused workout
Tue: One Cardio ‘optional’ outdoor workout designed to steadily progress you towards faster sprints and a 5-kilometer distance run
Wed: One Ab defining workout
Thu: One Glute building workout
Fri: One ever-changing Upper-Body Focused workout
If you’re going for the 3-day split, you’ll have:
Mon: Ever-changing Lower-Body Focused workout
Wed: alternating between Abs Defining or Glute Building workouts
Fri: Ever-changing Upper-Body Focused workout
NO EQUIPMENT
Lose fat, Get toned
Workout plan details
Want a little boost in your workout? Want to avoid an injury? Want to recover faster and come back to the next workout stronger than ever? Then we highly suggest working your way through the warm-ups and cool-downs attached to some of the workouts in this plan. You can thank us later. YES to muscles and NO to injuries!
Before beginning each workout, take the time to get the body moving with 3 sets of 10 star jumps combined with some light, on-the-spot running.
The Lower and Upper Body Focus workouts are designed to progressively move you upwards in the world of fitness. The exercises remain the same, but the way you’ll complete them will become more and more challenging every week. Give every week your all; as your body adapts to these exercises you’ll feel more confident as the plan goes on. If you feel a certain week is too challenging, go back to the previous week and work through it 2 or 3 more times until you feel comfortable progressing.
The Cardio – Outdoor workouts are completely optional. If you have track or park close by it is recommended to get over there to give them a shot! Make sure to follow the light running warm ups, especially before the sprints. You’ll find that your progression is quick, especially when completing the other home workouts alongside. Again, if you find a certain week is too tough, practice completing the previous week a little more until you’re ready to move onwards and upwards.
The Ab and Glute workouts follow a block-progression system. You’ll perform certain exercises one week, then you’ll increase the repetitions of these exercises the following week, before moving onto a whole new block of exercises. This is designed to keep your body challenged constantly, and always moving in the direction of improvement.
Don’t forget to drink more than enough water. Your body needs it for EVERYTHING; including working out. Keep it handy and swig it regularly; you’ll perform much better as a result.
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:
🔎 Browse available exercise programs using a range of filters
✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.
😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of programs are included?
You’ll find structured fitness programs across different goals, experience levels, and training settings. From foundational strength to mobility and conditioning, the library is built to save you time and keep programming organized.
Can I preview a program before adding it?
Yes. You can fully preview every workout inside each program before adding it to your account, so you know exactly what you’re working with.
Can I customize a program?
Absolutely. After adding a program, you can adjust exercises, sets, reps, notes, and progression to align perfectly with your client’s needs.
Can I duplicate a program for multiple clients?
Yes. Duplicate a program, personalize it, and use it with as many clients as you like. It’s designed to support efficient coaching workflows.
Is there a limit to how many programs I can add?
No limits. Add as many programs as you need and build out your library inside Train.
Who designs these programs?
Fitness programs are created by experienced coaches and trainers, and are reviewed and refined over time based on real-world feedback.
Who do I contact if I need help?
Reach out via in-app chat and we’ll get you sorted quickly.
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