{"product_id":"8-week-at-home-training-program","title":"8-Week At-Home Training Program","description":"\u003cp\u003eEight 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.\u003c\/p\u003e\n\u003cfigure style=\"margin:16px 0;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/ff73320933f54fe490737c83fc1eddd6\/ff73320933f54fe490737c83fc1eddd6.HD-1080p-2.5Mbps-95955796.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/abh-program-tv.jpg?v=1794206212\" controls playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:16\/9;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:14px;color:#5f5f5f;margin:6px 0 0;\"\u003eWatch the 30-second preview.\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003cp\u003eAdela Ledvinkova of Adela's Body \u0026amp; 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.\u003c\/p\u003e\n\u003ch3\u003eWhat a session looks like\u003c\/h3\u003e\n\u003cfigure style=\"margin:12px 0 16px;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/6e2492d9d37d4cf1ae737bf1c5ddc95a\/6e2492d9d37d4cf1ae737bf1c5ddc95a.HD-720p-1.6Mbps-100526032.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/abh-program-session-poster.jpg?v=1794206210\" autoplay muted loop playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:16\/9;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:14px;color:#5f5f5f;margin:6px 0 0;\"\u003eTimed sets, rest countdowns and what's coming next, so you never have to stop and check.\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e24 follow-along sessions: three a week, for eight weeks\u003c\/li\u003e\n\u003cli\u003eBoth editions: dumbbells and resistance band, or no equipment\u003c\/li\u003e\n\u003cli\u003eTimed sets, rest countdowns and what's coming next, so you never have to stop and check\u003c\/li\u003e\n\u003cli\u003eWatch on your phone, or cast any session to your TV with Chromecast or AirPlay\u003c\/li\u003e\n\u003cli\u003eA phone-friendly program guide for each edition, with every session laid out and a tracker for all eight weeks\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEvery move demonstrated\u003c\/h3\u003e\n\u003cdiv style=\"display:grid;grid-template-columns:repeat(4,1fr);gap:8px;margin:12px 0 16px;\"\u003e\n\u003cfigure style=\"margin:0;min-width:0;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/3a29d402cea1443abdeb34fa32bc8468\/3a29d402cea1443abdeb34fa32bc8468.HD-720p-1.6Mbps-100526018.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/preview_images\/3a29d402cea1443abdeb34fa32bc8468.thumbnail.0000000000.jpg?v=1794206201\" autoplay muted loop playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:9\/16;object-fit:cover;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:13px;line-height:1.3;color:#5f5f5f;margin:6px 0 0;\"\u003eDumbbell thrusters\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure style=\"margin:0;min-width:0;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/c9c95733facf4dffb750798a07ed4153\/c9c95733facf4dffb750798a07ed4153.HD-720p-1.6Mbps-100526020.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/preview_images\/c9c95733facf4dffb750798a07ed4153.thumbnail.0000000000.jpg?v=1794206205\" autoplay muted loop playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:9\/16;object-fit:cover;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:13px;line-height:1.3;color:#5f5f5f;margin:6px 0 0;\"\u003eBanded face pulls\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure style=\"margin:0;min-width:0;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/0f87c515f8b14dd69776a84066fc2e5d\/0f87c515f8b14dd69776a84066fc2e5d.HD-720p-1.6Mbps-100526023.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/preview_images\/0f87c515f8b14dd69776a84066fc2e5d.thumbnail.0000000000.jpg?v=1794206208\" autoplay muted loop playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:9\/16;object-fit:cover;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:13px;line-height:1.3;color:#5f5f5f;margin:6px 0 0;\"\u003eForward lunges\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure style=\"margin:0;min-width:0;\"\u003e\u003cvideo src=\"https:\/\/cdn.shopify.com\/videos\/c\/vp\/d016de2f26044d5782d6a8a3162f8aaf\/d016de2f26044d5782d6a8a3162f8aaf.HD-720p-1.6Mbps-100526029.mp4\" poster=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/preview_images\/d016de2f26044d5782d6a8a3162f8aaf.thumbnail.0000000000.jpg?v=1794206212\" autoplay muted loop playsinline preload=\"metadata\" style=\"border-radius:5px;display:block;width:100%;height:auto;aspect-ratio:9\/16;object-fit:cover;\"\u003e\u003c\/video\u003e\u003cfigcaption style=\"font-size:13px;line-height:1.3;color:#5f5f5f;margin:6px 0 0;\"\u003eSquat to T-spine\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003ch3\u003eWhat you'll need\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDumbbells and band edition:\u003c\/strong\u003e a pair of dumbbells, a resistance band, a mat, and a sturdy box or chair\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo-equipment edition:\u003c\/strong\u003e a mat, two full water bottles (or light dumbbells if you have them), a wall, and a sturdy box or chair\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach session opens with a three-minute warm-up walk, easy to brisk. Use a treadmill if you have one, or walk on the spot.\u003c\/p\u003e\n\u003ch3\u003eHow you get it\u003c\/h3\u003e\n\u003cdiv style=\"display:flex;flex-wrap:wrap;gap:20px;align-items:center;margin:12px 0;\"\u003e\n\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/abh-program-pdf-3.png?v=1794206214\" alt=\"The program guide's 8-week session tracker\" loading=\"lazy\" style=\"border-radius:5px;width:200px;max-width:45%;height:auto;box-shadow:0 4px 18px rgba(0,0,0,.12);\"\u003e\n\u003cp style=\"flex:1 1 240px;margin:0;\"\u003eOnce 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eIf 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.\u003c\/p\u003e","brand":"Adela's Body \u0026 Health","offers":[{"title":"Default Title","offer_id":67913630875715,"sku":"ABH-004","price":200.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0121\/3644\/8100\/files\/abh-8-week-program-01-program-pack.jpg?v=1794205975","url":"https:\/\/cardioonline.com.au\/products\/8-week-at-home-training-program","provider":"Cardio Online Superstore","version":"1.0","type":"link"}