8-Week At-Home Training Program

Eight weeks of guided sessions you can do at home, at your own pace. Every session is a follow-along video with timed sets, rest countdowns and a demo of each move, so you just press play. Cast it to your TV and put your favourite music on.

Watch the 30-second preview.

Adela Ledvinkova of Adela's Body & Health has a Bachelor of Sport Science and is a qualified personal trainer and former international swimmer. She's put together an 8-week program you can follow at home.

What a session looks like

Timed sets, rest countdowns and what's coming next, so you never have to stop and check.

What you get

24 follow-along sessions: three a week, for eight weeks
Both editions: dumbbells and resistance band, or no equipment
Timed sets, rest countdowns and what's coming next, so you never have to stop and check
Watch on your phone, or cast any session to your TV with Chromecast or AirPlay
A phone-friendly program guide for each edition, with every session laid out and a tracker for all eight weeks

Every move demonstrated

Dumbbell thrusters

Banded face pulls

Forward lunges

Squat to T-spine

What you'll need

Dumbbells and band edition: a pair of dumbbells, a resistance band, a mat, and a sturdy box or chair
No-equipment edition: a mat, two full water bottles (or light dumbbells if you have them), a wall, and a sturdy box or chair

Each session opens with a three-minute warm-up walk, easy to brisk. Use a treadmill if you have one, or walk on the spot.

How you get it

The program guide's 8-week session tracker

Once your order's through, we email you both program guides. Tap play on any session, then unlock the videos once with your order number and the email you ordered with. Each device remembers you for 12 months.

Who it's for

If you want to train 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.