{"title":"Workout \u0026 Training Programs","description":"\u003cp\u003eTrain at home with a plan that actually tells you what to do. Whether you've got a home gym, a couple of dumbbells and a band, or no equipment at all, there's a program here mapped out session by session — with a short demo video for every exercise, so you're never guessing on form.\u003c\/p\u003e\n\u003cp\u003eEvery program is designed by Adela, Cardio Online Superstore's in-house fitness coach. With a Bachelor in Sports \u0026amp; Exercise Science and more than 20 years in the fitness industry, Adela builds programs that are simple to follow and actually deliver results.\u003c\/p\u003e\n\u003cp\u003ePick your timeframe and kit below, download instantly, and start today.\u003c\/p\u003e","products":[{"product_id":"8-week-weight-loss-and-toning-home-gym-program","title":"8-Week At Home Weight Loss Program (Dumbbells \u0026 Resistance Band)","description":"\u003cp\u003eAn eight-week home program built to help you lose weight and tone up with just a pair of dumbbells and a resistance band. Three 45-minute sessions a week, mapped out for you — no planning, no guesswork, just press play and train.\u003c\/p\u003e\n\u003cp\u003eThis program is designed by Adela, Cardio Online Superstore's in-house fitness coach. With a Bachelor in Sports \u0026amp; Exercise Science and more than 20 years in the fitness industry, Adela builds programs that are simple to follow and actually deliver results — every exercise comes with a short demo video, so your form stays right from week one to week eight.\u003c\/p\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e8-week program — 3 sessions a week, 24 workouts (around 45 minutes each)\u003c\/li\u003e\n\u003cli\u003eA video demonstration for every exercise\u003c\/li\u003e\n\u003cli\u003eSessions built around supersets, with a warm-up and core work in each one\u003c\/li\u003e\n\u003cli\u003eDownloadable PDF you can follow on your phone, tablet, or printed out\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you'll need\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eA set of dumbbells\u003c\/li\u003e\n\u003cli\u003eA resistance band\u003c\/li\u003e\n\u003cli\u003eOptional: a cardio machine for warm-ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eIf you want to lose weight and tone up training at home over a full eight weeks — with minimal equipment and a plan that tells you exactly what to do each session — this is built for you.\u003c\/p\u003e\n\u003cp\u003ePrefer to train with no gear at all? There's a no-equipment version of this program too.\u003c\/p\u003e\n\u003cp\u003eInstant download — start today.\u003c\/p\u003e","brand":"Adela's Body \u0026 Health","offers":[{"title":"Default Title","offer_id":42241001422915,"sku":"ABH-001","price":49.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/Get_Strong_and_Lean_6_Week_Gym_Program_1.jpg?v=1745461128"},{"product_id":"8-week-weight-loss-home-gym-program-copy","title":"8-Week At Home Weight Loss Program (No Equipment)","description":"\u003cp\u003eAn eight-week home program to lose weight and tone up using nothing but your own bodyweight. No dumbbells, no bands, no gym — just three 45-minute sessions a week you can do in the living room, the garage, or while you travel.\u003c\/p\u003e\n\u003cp\u003eThis program is designed by Adela, Cardio Online Superstore's in-house fitness coach. With a Bachelor in Sports \u0026amp; Exercise Science and more than 20 years in the fitness industry, Adela builds programs that are simple to follow and actually deliver results — every exercise comes with a short demo video, so you always know what good form looks like.\u003c\/p\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e8-week program — 3 sessions a week, 24 workouts (around 45 minutes each)\u003c\/li\u003e\n\u003cli\u003eA video demonstration for every exercise\u003c\/li\u003e\n\u003cli\u003eBodyweight sessions built around supersets, with a warm-up and core work each time\u003c\/li\u003e\n\u003cli\u003eDownloadable PDF you can follow on your phone, tablet, or printed out\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you'll need\u003c\/h3\u003e\n\u003cp\u003eNothing but a little floor space. An optional cardio machine can be used for warm-ups if you have one.\u003c\/p\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eIf you want to lose weight and tone up without buying any equipment — at home, in a small space, or on the road — this gives you a full eight-week plan with every session laid out for you.\u003c\/p\u003e\n\u003cp\u003eWant to add resistance? There's a dumbbells-and-band version of this program too.\u003c\/p\u003e\n\u003cp\u003eInstant download — start today.\u003c\/p\u003e","brand":"Adela's Body \u0026 Health","offers":[{"title":"Default Title","offer_id":42249515925571,"sku":"ABH-002","price":49.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/Get_Strong_and_Lean_6_Week_Gym_Program_2.jpg?v=1745711531"},{"product_id":"4-week-home-gym-program-4-days-week-1","title":"4-Week Home Gym Program (4 Days\/Week) with Exercise Videos (Dumbbells + Resistance Band)","description":"\u003cp\u003eA focused four-week strength block you can run at home with nothing more than a pair of dumbbells and a resistance band. If you want structure instead of guessing what to do each session, this gives you a clear, follow-along plan that builds full-body strength across 16 workouts.\u003c\/p\u003e\n\u003cp\u003eThis program is designed by Adela, Cardio Online Superstore's in-house fitness coach. With a Bachelor in Sports \u0026amp; Exercise Science and more than 20 years in the fitness industry, Adela builds programs that are simple to follow and actually deliver results — every exercise comes with a short demo video, so you're never guessing on form.\u003c\/p\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e4-week program — 4 sessions a week, 16 workouts in total\u003c\/li\u003e\n\u003cli\u003eA video demonstration for every exercise (200+ clips)\u003c\/li\u003e\n\u003cli\u003eFull-body sessions built around supersets, with a warm-up and dedicated core work each time\u003c\/li\u003e\n\u003cli\u003eDownloadable PDF you can follow on your phone, tablet, or printed out\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you'll need\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eA set of dumbbells\u003c\/li\u003e\n\u003cli\u003eA resistance band\u003c\/li\u003e\n\u003cli\u003eOptional: a treadmill, bike, cross trainer or rower for warm-ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eBuilt for people training in a small home space who want a proper strength plan for the next four weeks — whether you're getting back into training or just want a structured block to follow. Beginner-friendly, with room to add weight as you get stronger.\u003c\/p\u003e\n\u003cp\u003eInstant download — everything's yours the moment you check out.\u003c\/p\u003e","brand":"Adela's Body \u0026 Health","offers":[{"title":"Default Title","offer_id":43344185327683,"sku":"ABH-003","price":49.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/change-the-room-environment-to-a-nice-garage-home-gym-with-rubber-gym-flooring.jpg?v=1780728240"}],"url":"https:\/\/cardioonline.com.au\/collections\/adelas-online-programs.oembed","provider":"Cardio Online Superstore","version":"1.0","type":"link"}