Program Details - Starts Today!

Who it's for

A beginner to intermediate course for men and women that requires resistance bands


  • Lose weight
  • Add lean muscle
  • Get stronger
  • Get motivated to get off the couch and take charge of your life


  • Duration: 7 weeks
  • Starts: Now
  • Ends: November 26th, 2017


  • You will need a set of resistance bands (don't worry... we'll show you where you can get them)
  • You need to be willing to workout 3 days per week
  • You need to be open-minded and ignore people who say you can't get in shape without a gym membership

What You Get

  • You get a complete training program that tells you what to do and how to do it
  • Safe effective exercises that can be adapted to any level of fitness or injury situation
  • You get nutrition information that will help you reach your goals
  • Motivation and support both from your coach and from other awesome members of the community
Join Now

$45/ MO


Want to get in the best shape of your life while at home or on the go? 

No matter how you look at it, getting to the gym can be a chore. Hectic work schedules, family obligations and horrible traffic commutes can make it feel impossible to find the time to stay fit. But it doesn't have to be!

This 8 week program is perfect for people on the go or who want to train at home or on the road with minimal equipment. You CAN get in great shape using resistance bands & your own body weight. 

You can get stronger, look amazing and be healthier than ever before without ever setting foot inside a gym! 

Resistance is NOT futile!

Using resistance bands and your own body weight, this total body program will help you gain strength, add muscle size and definition and get in the best shape of your life by providing you with specific workouts designed to hit every muscle system in your body.

We provide information on what types of bands to get, show you exercises you can do at home or on the road and give you weekly motivational insights on how to stay focused on your goals. 

You'll also get nutritional information to help you reach your goals as well as additional mobility and flexibility advice to keep you feeling as great as you'll look! 

No matter whether your looking to slim down to a more sleek, sexy you or build some bulging biceps this program can help you get there!

What are you waiting for? Sign up today! 

On a personal note

I've been involved in fitness and athletics for more than 20 years and have been helping build better bodies and better athletes for more than a decade. I am a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association and hold a personal training certification (CPT) from the American College of Sports Medicine and am certified in Golf Fitness by the Titleist Performance Institute and have worked with a wide variety of clients ranging from stay-at-home moms to Olympic athletes.

I've also been an active member of the Fitocracy community for more than two years and I absolutely love this place! The camaraderie and unfailing support of the Fitocracy family makes this place one of the most inspirational sites on the web and I'm excited to be able to be a part of it. I'm really happy to be able to give something back to the Fito community by offering training programs and nutritional support to help other members achieve their goals! 



What type of resistance bands do I need to do this program?
Resistance bands come in several different styles, including tubing with handles, loop bands, mini loops bands, therabands and bands designed for specific exercise protocols. For this program, you'll only need 2 long (usually 41 inch) loops bands, one heavy and one light and a set of mini bands.
I heard that resistance bands are expensive... is this going to cost me a lot?
The prices for resistance bands vary almost as widely as the types of bands themselves, but you don't have to break the bank to get them. Prices tend to be cheaper on Amazon than if you buy them in a specialty gym or therapy supply store. You can even find them in most Walmarts and Targets!
Aren't band exercises just used for therapy and for the elderly?
While it's true that you may never hit a 500lb bench press training solely with bands, I guarantee you WILL get stronger and become more powerful using them. Almost all power sport athletes incorporate some form of band training into their workouts, because the constant tension eliminates some of the effect of gravity on motion, allowing them to train under tension throughout a more complete range of motion.
I thought body weight exercises are just for beginners.
Resistance is one of the primary keys to getting stronger, building muscle, and gaining explosive power... regardless of where the resistance comes from. If done properly both bodyweight and band resisted exercises can be just as effective as weight training in helping you reach your goals.

Shelley Murray, CSCS

Performance Enhancer

I am a lifelong athlete turned strength & conditioning specialist & personal trainer. I help clients get stronger, faster & look better naked... now it's your turn.