At Home Full Body Banded Beginner

🏠 No Gym? No Problem. Build Strength and Confidence from Home.

Start your fitness journey strong—right from home.
The At-Home Full Body Banded – Beginner Program is a 5-day resistance training plan designed for those with limited equipment but unlimited goals. With a lower body–focused split (4 lower body days + 1 upper body day), this program helps you target key muscle groups using only glute bands, a Swiss ball, and common household items as makeshift weights.

Whether 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.

✅ What You Get:

• 5-Day Training Split
  4 Lower Body Days and 1 Upper Body Day for a beginner-friendly, glute-focused routine.
• Minimal Equipment Required
  Use glute bands, a Swiss ball, or household items for effective at-home training.
• Beginner-Friendly Hypertrophy Programming
  Smart rep ranges and movement progressions to support safe, consistent growth.
• Adaptable to Your Environment
  Perfect for apartments, small spaces, or busy schedules.

🔥 Who It’s For:

• Beginners training at home without access to a gym
• Individuals who prefer low-impact, equipment-light workouts
• Anyone looking to strengthen glutes and build foundational fitness from home

📈 Results You Can Expect:

• Improved lower body strength and muscle tone
• Increased confidence and consistency in your training routine
• Glute activation and control using simple resistance tools
• A sustainable approach to building fitness at home

🧠 Created by Holly T. Baxter—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.

Start strong. Train smart. Build your best from home.
Download the At-Home Full Body Banded Beginner Program today.

Need your own set of Glute Bands? 
Grab the ones I use here in the BiaBody Shop:
https://shop.bia-body.com/products/glute-bands