{"title":"Banded Training Programs","description":"","products":[{"product_id":"at-home-full-body-banded-advanced","title":"At Home Full Body Banded Advanced","description":"\u003ch3 data-start=\"133\" data-end=\"259\"\u003e🏠 Build Muscle. Stay Creative. Train Anywhere.\u003c\/h3\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003eNo gym? No problem. The \u003cstrong data-start=\"285\" data-end=\"332\"\u003eAt-Home Full Body Banded – Advanced Program\u003c\/strong\u003e is a 5-day hypertrophy training plan designed for experienced lifters who want to \u003cstrong data-start=\"415\" data-end=\"465\"\u003emaximize muscle growth using minimal equipment\u003c\/strong\u003e. With a \u003cstrong data-start=\"474\" data-end=\"516\"\u003e3:2 lower-to-upper body training split\u003c\/strong\u003e, this program is perfect for those looking to continue their strength and physique journey from the comfort of home.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003eYou’ll use \u003cstrong data-start=\"646\" data-end=\"670\"\u003epull-up assist bands\u003c\/strong\u003e as your primary resistance tool, with the option to add \u003cstrong data-start=\"727\" data-end=\"781\"\u003eglute bands, a Swiss ball, or even household items\u003c\/strong\u003e to increase variety and challenge. Every workout is carefully programmed to keep your sessions fresh, fun, and fully effective—with no two days feeling the same.\u003c\/p\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e✅ What You Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"972\" data-end=\"1009\"\u003e5-Day Home-Based Hypertrophy Plan\u003c\/strong\u003e\u003cbr data-start=\"1009\" data-end=\"1012\"\u003e3 Lower Body Days + 2 Upper Body Days for full-body muscle development.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1088\" data-end=\"1120\"\u003eBand-Based Strength Training\u003c\/strong\u003e\u003cbr data-start=\"1120\" data-end=\"1123\"\u003ePull-up assist bands form the foundation, with room to scale using other tools.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1207\" data-end=\"1238\"\u003eCreative At-Home Variations\u003c\/strong\u003e\u003cbr data-start=\"1238\" data-end=\"1241\"\u003eUse a Swiss ball or household items to substitute for gym equipment.\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003e\n\u003cstrong data-start=\"1314\" data-end=\"1343\"\u003eUnique Workouts Every Day\u003c\/strong\u003e\u003cbr data-start=\"1343\" data-end=\"1346\"\u003eDynamic sessions designed to prevent plateaus and maintain motivation.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e🔥 Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eAdvanced lifters training from home\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eAnyone looking to build muscle with limited or no gym access\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eThose wanting variety and creativity in their band-based workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"133\" data-end=\"259\"\u003e📈 Results You Can Expect:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eIncreased full-body muscle tone and strength\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eImproved mind-muscle connection without machines\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eGreater training consistency from the convenience of home\u003c\/li\u003e\n\u003cli data-start=\"133\" data-end=\"259\"\u003eRenewed engagement with fun, effective daily workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e🧠\u003cstrong\u003e Created by\u003c\/strong\u003e \u003cstrong data-start=\"1896\" data-end=\"1915\"\u003eHolly T. Baxter\u003c\/strong\u003e—IFBB Bikini Pro, accredited dietitian, and founder of BiaFit™—this advanced at-home plan proves that you don’t need a gym to train hard and see results.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e\u003cstrong data-start=\"2075\" data-end=\"2134\"\u003eTrain smart. Stay strong. Get shredded—right from home.\u003c\/strong\u003e\u003cbr data-start=\"2134\" data-end=\"2137\"\u003eDownload the At-Home Full Body Banded Advanced Program today.\u003c\/p\u003e\n\u003cp data-start=\"133\" data-end=\"259\"\u003e\u003cstrong\u003eNeed your own set of Glute Bands? \u003c\/strong\u003e\u003cbr\u003eGrab the ones I use here in the BiaBody Shop: \u003cbr\u003e\u003ca href=\"https:\/\/shop.bia-body.com\/products\/glute-bands\"\u003ehttps:\/\/shop.bia-body.com\/products\/glute-bands\u003c\/a\u003e\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49090760868117,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/AtHomeFullBodyBandedAdvanced.png?v=1753553232"},{"product_id":"at-home-full-body-banded-beginner","title":"At Home Full Body Banded Beginner","description":"\u003ch3 data-start=\"134\" data-end=\"264\"\u003e🏠 No Gym? No Problem. Build Strength and Confidence from Home.\u003c\/h3\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cstrong data-start=\"266\" data-end=\"320\"\u003eStart your fitness journey strong—right from home.\u003c\/strong\u003e\u003cbr data-start=\"320\" data-end=\"323\"\u003eThe \u003cstrong data-start=\"327\" data-end=\"374\"\u003eAt-Home Full Body Banded – Beginner Program\u003c\/strong\u003e is a 5-day resistance training plan designed for those with limited equipment but unlimited goals. With a \u003cstrong data-start=\"481\" data-end=\"509\"\u003elower body–focused split\u003c\/strong\u003e (4 lower body days + 1 upper body day), this program helps you target key muscle groups using only \u003cstrong data-start=\"609\" data-end=\"624\"\u003eglute bands\u003c\/strong\u003e, a \u003cstrong data-start=\"628\" data-end=\"642\"\u003eSwiss ball\u003c\/strong\u003e, and \u003cstrong data-start=\"648\" data-end=\"674\"\u003ecommon household items\u003c\/strong\u003e as makeshift weights.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003eWhether you're just getting started or returning to fitness, this plan is designed to challenge your muscles and build consistency—without needing access to a gym. Each session brings structured movement, progressive resistance, and smart programming to help you grow stronger and more confident with every workout.\u003c\/p\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e✅ What You Get:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1042\" data-end=\"1066\"\u003e5-Day Training Split\u003c\/strong\u003e\u003cbr data-start=\"1066\" data-end=\"1069\"\u003e4 Lower Body Days and 1 Upper Body Day for a beginner-friendly, glute-focused routine.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1160\" data-end=\"1190\"\u003eMinimal Equipment Required\u003c\/strong\u003e\u003cbr data-start=\"1190\" data-end=\"1193\"\u003eUse glute bands, a Swiss ball, or household items for effective at-home training.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1279\" data-end=\"1324\"\u003eBeginner-Friendly Hypertrophy Programming\u003c\/strong\u003e\u003cbr data-start=\"1324\" data-end=\"1327\"\u003eSmart rep ranges and movement progressions to support safe, consistent growth.\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003e\n\u003cstrong data-start=\"1410\" data-end=\"1443\"\u003eAdaptable to Your Environment\u003c\/strong\u003e\u003cbr data-start=\"1443\" data-end=\"1446\"\u003ePerfect for apartments, small spaces, or busy schedules.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e🔥 Who It’s For:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eBeginners training at home without access to a gym\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eIndividuals who prefer low-impact, equipment-light workouts\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eAnyone looking to strengthen glutes and build foundational fitness from home\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"134\" data-end=\"264\"\u003e📈 Results You Can Expect:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eImproved lower body strength and muscle tone\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eIncreased confidence and consistency in your training routine\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eGlute activation and control using simple resistance tools\u003c\/li\u003e\n\u003cli data-start=\"134\" data-end=\"264\"\u003eA sustainable approach to building fitness at home\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e🧠 Created by \u003cstrong data-start=\"2018\" data-end=\"2037\"\u003eHolly T. Baxter\u003c\/strong\u003e—IFBB Bikini Pro, accredited dietitian, and fitness educator—this program is the perfect introduction to at-home training, rooted in science and built for results.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cstrong data-start=\"2207\" data-end=\"2264\"\u003eStart strong. Train smart. Build your best from home.\u003c\/strong\u003e\u003cbr data-start=\"2264\" data-end=\"2267\"\u003eDownload the At-Home Full Body Banded Beginner Program today.\u003c\/p\u003e\n\u003cp data-start=\"134\" data-end=\"264\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003eNeed your own set of Glute Bands? \u003c\/strong\u003e\u003cbr\u003e\u003cspan\u003eGrab the ones I use here in the BiaBody Shop:\u003c\/span\u003e\u003cbr\u003e\u003ca href=\"https:\/\/shop.bia-body.com\/products\/glute-bands\"\u003ehttps:\/\/shop.bia-body.com\/products\/glute-bands\u003c\/a\u003e\u003c\/p\u003e","brand":"BiaBody Shop","offers":[{"title":"Default Title","offer_id":49090769682709,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/2424\/9365\/files\/AtHomeFullBodyBandedBeginner_666092d6-7904-4c49-adff-d9751c0d5051.png?v=1753554766"}],"url":"https:\/\/shop.bia-body.com\/collections\/banded-training-programs.oembed","provider":"BiaBody Shop","version":"1.0","type":"link"}