[Guide] At-Home Exercise Programs for The Best Results
![[Guide] At-Home Exercise Programs for The Best Results](http://transformhq.com/cdn/shop/articles/Blog-Banner.png?v=1676401002)
Whether your gym is closed, you’re at home for health reasons, or you just don’t have the time or desire to head to the gym, have no fear: You can have an incredible workout from home with the right program, with minimal to no equipment necessary! That’s right, no gym pass required.
The Transform App will give YOU a customized At home workout program you can do from the comfort of your living room based on YOUR goals–from weight loss to sculpting your physique or maintaining weight.
In this blog, we’re going to run through The Transform App’s At home exercise programs, so you can figure out which one is right for you and your preferences!
That said, The Transform App has several incredible workout programs you can do from the comfort of your own home!
What’s more, every single program can be modified to meet you where you’re currently at in your fitness level.
Need to modify an exercise because of limited mobility, or it’s a bit difficult to perform? You can do that with just the click of a button!
Want to try out ALL the at-home programs in the App? No sweat (until you start working out)! With an App membership, you can access the entire exercise library.
With that said, let’s run through The Transform App At-Home Programs so you can decide on which exercise program is best for you, your body, and your preferences.
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
If you identify with any of the below, First Steps is a great place to begin your journey!
This program is designed to introduce your body to movement again. It’s focused on increasing:
Each week, this program will consist of:
The workouts start very light in volume. Then week after week, the volume will progressively increase as your body moves better and gets stronger and more fit.
By the time you are finished, you should see a noticeable difference in your flexibility, strength, stamina, and muscular endurance.
No equipment is required for this program! All you need is your body, a chair/couch, and a dowel/broom.
If you identify with any of the below, Bodyweight Beginner is a great exercise program for you:
Formerly called our “Weight Loss Program,” this exercise program is ideal for beginners looking to:
Each week, this program will consist of:
One notable difference with the Bodyweight Beginner Program is that you will be performing a Fitness Test at the beginning in week one!
This Fitness Test will help establish a baseline of your fitness level, so you can see ALL of your incredible progress as you advanced throughout the entire program.
Week two is when the real fun begins!
Exercises in this program are focused on moving the entire body through basic, functional movements.
Through things like AMRAP (as many rounds you can complete as possible), Rounds for Time, Stepladders, and more, the exercises in this program are designed to “gamify” the weight loss process, so you are competing against yourself–and yourself only!
No equipment is required for this program!
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
If you identify with any of the below, Bodyweight Intermediate is a great exercise program for you:
Unlike the Bodyweight Guided program that leads you day to day, this program offers 6 workouts per week that you get to choose from and optional cardio “Accelerators” 6 days per week to boost your fat loss results.
As an intermediate bodyweight program, the program carries the previous program’s benefits plus some additional ones:
Unlike the Beginner Bodyweight Program, this program offers 6 workouts per week that you get to choose from and 6 days of optional cardio “Accelerators” to boost your fat loss results.
You get to pick the workouts you want to do each day, with up to 6 workouts available each week.
Unlike the Bodyweight Beginner program that focuses more on full-body exercises with moves that are elementary yet scalable, the Bodyweight Intermediate program is a fun introduction to more body part specific training using bodybuilding style reps and sets.
It adds new muscle-toning exercises and twists to basic, foundational movements to focus more on training specific muscle groups.
No equipment is required for this program!
If you identify with any of the below, Bodyweight Advanced is a great exercise program for you:
As an Advanced bodyweight program, this program carries the previous program’s benefits plus some additional ones:
Unlike the Beginner and Intermediate programs, this program offers 5 workouts a week. Because these workouts are high-intensity, there are no additional Accelerators.
You can workout up to 5 times a week, choosing the workouts and order that you prefer!
These exercises are high intensity, functional movements that you will feel! They center around metabolic conditioning, with exercises like box jumps, burpees, and so much more.
Additionally, these workouts are focused more on building strength, stamina, and cardio endurance.
All you’ll need is a pull-up bar and a bench or box to jump onto.
If you identify with any of the below, Body Sculpting is a great exercise program for you:
As an intermediate to advanced program with minimal weights, here are the benefits:
You will start this program with 3 workouts a week and advance up to 6 workouts each week as you go throughout the program.
Additionally, you’ll have up to 6 Accelerators (starting with a minimum of 10 minutes up to a minimum of 25 minutes) each week to help boost your fat loss results.
You get to pick the order of your workouts each week.
The exercises in this program are focused on building lean muscle and strength by combining resistance training with dumbbells, bodyweight exercises, and accelerators to help increase calorie burn.
You’ll need a set of dumbbells, a bench, and bands.
If you identify with any of the below, Body Sculpting is a great exercise program for you:
As an intermediate to advanced program with minimal weights, here are the benefits:
You’ll have 4 workouts to choose from each week with up to 6 Accelerators (starting with a minimum of 10 minutes up to a minimum of 25 minutes) to help you create a strong, shredded physique.
You get to pick the order of your workouts each week.
The exercises in this program are focused on building a strong and shredded physique through resistance training with weights, as well as bodyweight exercises and accelerators.
You’ll need a set of dumbbells, a bench, an exercise ball, and bands.
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
If you identify with any of the below, SōRA is a great exercise program for you:
SōRA is designed to help you:
Each week you will have 4 workouts. Within each workout are a series of guided yoga movements consisting of different flows. You will focus on full body training, core strength, and more as you move to the music.
At the end of each workout day, you will end your session with a closing flow to cool down and bring you back to your center.
This incredible fusion of movement, breath, and mental control will have you working your entire body. Each flow will have you testing your limits as you perform controlled movements from a standing position all the way to seated.
You’ll want to have a yoga mat on hand!
If you identify with any of the below, Dance is a great exercise program for you:
Dance by Transform is designed to help you:
Each week you’ll be adding a new dance and running through previous ones, as well as starting each day with a warm-up and ending with a cool down.
You’ll have 5 dance workouts each week plus a bonus Tone & Pump workout to help take your intensity up a notch while focusing on toning your body.
This entire dance program is powered by an exciting collection of songs that will get you moving and grooving. Just push play, follow along with Coach Emily, and dance like no one is watching.
You will be learning one new song each week as well as revisiting previous weeks’ songs. So go at your own pace, get ready to work up a sweat, and have fun!
No!
The Transform App has a workout program customized for your goals, needs, and preferences. And with a membership to the App, you’ll have access to all of them!
Start 2021 off on the right foot and make this the year of health and wellness!
The Transform App will give YOU a customized At home workout program you can do from the comfort of your living room based on YOUR goals–from weight loss to sculpting your physique or maintaining weight.
In this blog, we’re going to run through The Transform App’s At home exercise programs, so you can figure out which one is right for you and your preferences!
Picking Your At-Home Program
- Burn additional calories for faster weight loss
- Build muscle
- Increase Strength
- Improve Flexibility
- Support Cardiovascular Health
- Lower Blood Pressure
- Reduce Stress
- & so much more!
That said, The Transform App has several incredible workout programs you can do from the comfort of your own home!
What’s more, every single program can be modified to meet you where you’re currently at in your fitness level.
Need to modify an exercise because of limited mobility, or it’s a bit difficult to perform? You can do that with just the click of a button!
Want to try out ALL the at-home programs in the App? No sweat (until you start working out)! With an App membership, you can access the entire exercise library.
With that said, let’s run through The Transform App At-Home Programs so you can decide on which exercise program is best for you, your body, and your preferences.
Make 2021 The Year of Health & Wellness⤵️
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
At Home: First Steps
Who is this program for?
If you identify with any of the below, First Steps is a great place to begin your journey!
- Sedentary/Inactive
- Elderly
- Obese
- Recovering from injury
- Experiencing limited mobility
What are the benefits of the program?
This program is designed to introduce your body to movement again. It’s focused on increasing:
- Flexibility
- Posture
- Upper Body Strength
- Lower Body Strength
How does the program work?
Each week, this program will consist of:
- 3 workouts
- Up to 6 optional Accelerators (starting at a minimum of 5 minutes to 15 minutes minimum as the program progresses), which are cardio-based exercises to help increase fat burn and accelerate weight loss.
- Minimum of 1 Rest Day (depending on how many workouts & Accelerators you choose to do during the week)
- Program length: 12 weeks (3 months) of exercise programming available
What are the exercises like?
The workouts start very light in volume. Then week after week, the volume will progressively increase as your body moves better and gets stronger and more fit.
By the time you are finished, you should see a noticeable difference in your flexibility, strength, stamina, and muscular endurance.
Is any equipment required?
No equipment is required for this program! All you need is your body, a chair/couch, and a dowel/broom.
At Home: Bodyweight Beginner
Who is this program for?
If you identify with any of the below, Bodyweight Beginner is a great exercise program for you:
- New to exercise
- Used to exercise/play sports
- Overweight
- Currently exercise, but like to stick with programs that are easily modifiable and scalable
What are the benefits of the program?
Formerly called our “Weight Loss Program,” this exercise program is ideal for beginners looking to:
- Lose weight
- Increase strength
- Improve cardiovascular health
- Build muscle
How does the program work?
Each week, this program will consist of:
- 3 workouts
- 6 Accelerators (starting out at a minimum of 5 minutes to 15 minutes minimum), which are cardio-based exercises to help increase fat burn and accelerate weight loss.
- Minimum of 1 Rest Day (depending on how many workouts & Accelerators you select during the week)
- Program length: Over 1.5 years of exercise programming available
One notable difference with the Bodyweight Beginner Program is that you will be performing a Fitness Test at the beginning in week one!
This Fitness Test will help establish a baseline of your fitness level, so you can see ALL of your incredible progress as you advanced throughout the entire program.
Week two is when the real fun begins!
What are the exercises like?
Exercises in this program are focused on moving the entire body through basic, functional movements.
Through things like AMRAP (as many rounds you can complete as possible), Rounds for Time, Stepladders, and more, the exercises in this program are designed to “gamify” the weight loss process, so you are competing against yourself–and yourself only!
Is any equipment required?
No equipment is required for this program!
Make 2021 The Year of Health & Wellness⤵️
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
NEW PROGRAM–At Home: Bodyweight Intermediate
Who is this program for?
If you identify with any of the below, Bodyweight Intermediate is a great exercise program for you:
- A little more comfortable with working out
- Overweight, Fit, or Fit-ish
- Looking for more workouts each week
- Prefer flexible workout days
- Excited to explore new movements
Unlike the Bodyweight Guided program that leads you day to day, this program offers 6 workouts per week that you get to choose from and optional cardio “Accelerators” 6 days per week to boost your fat loss results.
What are the benefits of the program?
As an intermediate bodyweight program, the program carries the previous program’s benefits plus some additional ones:
- Lose weight
- Increase strength
- Build muscle
- Increase muscular endurance
- Help shape your body
- Improve cardiovascular health
- More variety and flexibility with your workout routine
How does the program work?
Unlike the Beginner Bodyweight Program, this program offers 6 workouts per week that you get to choose from and 6 days of optional cardio “Accelerators” to boost your fat loss results.
You get to pick the workouts you want to do each day, with up to 6 workouts available each week.
- Up to 5 workouts per week to choose from (not guided day-by-day)
- Up to 6 Optional Accelerator
- Minimum of 1 Rest Day (depending on how many workouts & Accelerators you select during the week)
- Program length: 12 weeks (3 months) of exercise programming available
What are the exercises like?
Unlike the Bodyweight Beginner program that focuses more on full-body exercises with moves that are elementary yet scalable, the Bodyweight Intermediate program is a fun introduction to more body part specific training using bodybuilding style reps and sets.
It adds new muscle-toning exercises and twists to basic, foundational movements to focus more on training specific muscle groups.
Is any equipment required?
No equipment is required for this program!
At Home: Bodyweight Advanced
Who is this program for?
If you identify with any of the below, Bodyweight Advanced is a great exercise program for you:
- Very comfortable with exercise & resistance training
- Looking for a very challenging workout program
- An active individual
What are the benefits of the program?
As an Advanced bodyweight program, this program carries the previous program’s benefits plus some additional ones:
- Lose weight
- Increase strength
- Build muscle
- Increase muscular endurance
- Create body shape
- Improve cardiovascular health
- More flexibility with your workout routine
- Build a lean physique
- Increase power
- Increase stamina
- Improved conditioning
How does the program work?
Unlike the Beginner and Intermediate programs, this program offers 5 workouts a week. Because these workouts are high-intensity, there are no additional Accelerators.
You can workout up to 5 times a week, choosing the workouts and order that you prefer!
- Up to 5 workouts per week to choose from (not guided day-by-day)
- No Accelerators
- Minimum of 1 Rest Day (depending on how many workouts you choose during the week)
- Program length: 2 years of exercise programming available
What are the exercises like?
These exercises are high intensity, functional movements that you will feel! They center around metabolic conditioning, with exercises like box jumps, burpees, and so much more.
Additionally, these workouts are focused more on building strength, stamina, and cardio endurance.
Is any equipment required?
All you’ll need is a pull-up bar and a bench or box to jump onto.
At Home: Body Sculpting (Women’s)
Who is this program for?
If you identify with any of the below, Body Sculpting is a great exercise program for you:
- Intermediate to Advanced level of fitness
- New or wanting to workout with dumbbells
- Focused less on massive weight loss and more on shedding the last few pounds to sculpt an hourglass physique
- Currently working out/active lifestyle
What are the benefits of the program?
As an intermediate to advanced program with minimal weights, here are the benefits:
- Helps build an hourglass shape
- Helps shred the last few pounds to reveal a toned physique
- Sculpt lean muscle muscle
- Increase strength
- Increase muscular endurance
- Improve cardiovascular health
- More flexibility with your workout routine
How does the program work?
You will start this program with 3 workouts a week and advance up to 6 workouts each week as you go throughout the program.
Additionally, you’ll have up to 6 Accelerators (starting with a minimum of 10 minutes up to a minimum of 25 minutes) each week to help boost your fat loss results.
You get to pick the order of your workouts each week.
- 3-6 workouts per week as you progress (you choose the order of exercises each week)
- Up to 6 Optional Accelerators
- Minimum of 1 Rest Day (depending on how many workouts & Accelerators you select during the week)
- Program length: Over 1.5 years of exercise programming available
What are the exercises like?
The exercises in this program are focused on building lean muscle and strength by combining resistance training with dumbbells, bodyweight exercises, and accelerators to help increase calorie burn.
Is any equipment required?
You’ll need a set of dumbbells, a bench, and bands.
NEW–At Home: Body Sculpting (Men’s)
Who is this program for?
If you identify with any of the below, Body Sculpting is a great exercise program for you:
- Intermediate to Advanced level of fitness
- New or wanting to workout with dumbbells
- Focused less on massive weight loss and more on shedding the last few pounds to build a strong and powerful X frame.
- Currently working out/active lifestyle
What are the benefits of the program?
As an intermediate to advanced program with minimal weights, here are the benefits:
- Helps build a strong physique
- Helps shred the last few pounds
- Build muscle
- Increase muscular endurance
- Improve cardiovascular health
- More flexibility with your workout routine
How does the program work?
You’ll have 4 workouts to choose from each week with up to 6 Accelerators (starting with a minimum of 10 minutes up to a minimum of 25 minutes) to help you create a strong, shredded physique.
You get to pick the order of your workouts each week.
- 4 workouts per week (you choose the order of exercises each week)
- Up to 6 Optional Accelerators
- Minimum of 1 Rest Day (depending on how many workouts & Accelerators you choose during the week)
- Program length: 12 weeks of exercise programming available
What are the exercises like?
The exercises in this program are focused on building a strong and shredded physique through resistance training with weights, as well as bodyweight exercises and accelerators.
Is any equipment required?
You’ll need a set of dumbbells, a bench, an exercise ball, and bands.
Make 2021 The Year of Health & Wellness⤵️
The Transform App will give YOU a personalized Transformation Plan. Get your fitness blueprint today!
>>Click Here For Your Plan
NEW–SōRA, “A Yoga Movement”
Who is this program for?
If you identify with any of the below, SōRA is a great exercise program for you:
- Wanting a full-body workout without weights or traditional exercise movements
- Looking for a program that doesn’t require equipment
- Wanting a music-driven exercise experience
What are the benefits of the program?
SōRA is designed to help you:
- Build total-body strength
- Increase flexibility
- Improve endurance
- Increase power
- Strengthen mental resilience
- Burn calories & work up a sweat
How does the program work?
Each week you will have 4 workouts. Within each workout are a series of guided yoga movements consisting of different flows. You will focus on full body training, core strength, and more as you move to the music.
At the end of each workout day, you will end your session with a closing flow to cool down and bring you back to your center.
- 4 Workouts per week
- Minimum of 1 Rest Day (depending on how many workouts you choose to repeat during the week)
What are the exercises like?
This incredible fusion of movement, breath, and mental control will have you working your entire body. Each flow will have you testing your limits as you perform controlled movements from a standing position all the way to seated.
Is any equipment required?
You’ll want to have a yoga mat on hand!
Dance by Transform
Who is this program for?
If you identify with any of the below, Dance is a great exercise program for you:
- Wanting a full-body workout without weights or traditional exercise movements
- Looking for a program that doesn’t require equipment
- Wanting a music-driven exercise experience
What are the benefits of the program?
Dance by Transform is designed to help you:
- Burn calories for weight loss
- Work up a sweat
- Increase flexibility
- Boost energy
- Improve endurance
- Increase coordination
- Support mood
How does the program work?
Each week you’ll be adding a new dance and running through previous ones, as well as starting each day with a warm-up and ending with a cool down.
You’ll have 5 dance workouts each week plus a bonus Tone & Pump workout to help take your intensity up a notch while focusing on toning your body.
- 5 Dance Workouts per week
- 1 Bonus Tone & Pump Workout
- Minimum of 1 Rest Day (depending on how many workouts you do each week)
- 2 Phases (Each phase is 3 months)
What are the exercises like?
This entire dance program is powered by an exciting collection of songs that will get you moving and grooving. Just push play, follow along with Coach Emily, and dance like no one is watching.
You will be learning one new song each week as well as revisiting previous weeks’ songs. So go at your own pace, get ready to work up a sweat, and have fun!
Is any equipment required?
No!
You Can Transform From Home!
The Transform App has a workout program customized for your goals, needs, and preferences. And with a membership to the App, you’ll have access to all of them!
Start 2021 off on the right foot and make this the year of health and wellness!
![[Guide] At-Home Exercise Programs for The Best Results](http://transformhq.com/cdn/shop/articles/Blog-Banner_100x100_crop_center.png?v=1676401002)
