Workout From Home Toolkit provides 4+ months of strength training workouts plus guides to help you build strength while training at home with minimal equipment.

This is the program you need to ease back into an exercise routine so you can feel good about your choices and know you’re taking care of your physical and mental health.

2020 has been the year of home workouts. COVID-19 threw a wrench in everyone’s training goals and disrupted our gym routines.

Maybe you belong to a gym that’s been closed since March or April. Maybe your gym is open, but you’re not comfortable returning yet. Perhaps you are back in the gym but worry about a second shut down.

No matter what your gym situation looks like, you still want and need to exercise – perhaps more now than ever.

Working from home full-time means you’re sitting more and moving less. As a result, you feel tight, stiff, sore, and out of shape. It’s getting harder to find the strength to get through the workday, much less do the things you love.

Worse still, your mental health may be suffering the longer you’re stuck at home. High stress, low energy, and bad moods are increasingly becoming your norm. You feel bad about yourself and your choices, and this makes it even harder to stick with a home exercise routine.

You want to resume working out so you can rebuild your strength, energy, and confidence. Unfortunately, you’re not sure how to effectively exercise at home without access to weights.

That’s where WFH Toolkit comes in. Thankfully, with a little creativity and guidance, you can still work out from the comfort of your own home even without access to weights.

But let’s be honest – do you really want to research and sift through all the options after a long and stressful day working from home, dealing with kids, or worrying about the state of the world?

Let me remove the stress of writing your own workouts, and you can rest easy knowing you have the guidance of an experienced coach who works with real people just like you.

I know there’s a lot of home workout information floating around these days. Unfortunately, most of it:

• Lacks structure. Just because you’re not at a gym doesn’t mean your workouts should be totally random. In order to actually get stronger, you need more structure in your training.
• Assumes a high level of fitness and no injuries. Many of the home workouts I see are chock-full of exercises that aren’t a good fit for most people including jumps, other plyometrics, pushups, and lunges. Good luck doing this stuff if you have any kind of joint pain.
• Is boring! Doing the same circuit workout over and over gets old pretty fast. When your workouts are boring, you’re less likely to actually do them.

Here’s how WFH Toolkit is different:

• Structure and progression. The Core Program workouts are written to help you get stronger. Focusing on progression over time is what helps you build strength and increase confidence.
• One up/One down. I include options to make every exercise easier or harder, so you can benefit if you’re a beginner or advanced trainee. No more training through pain or doing workouts that are way too easy.
• Sensible variety. WFH Toolkit keeps things fresh and creative without resorting to circus tricks or gimmicks. You’ll have more fun and actually look forward to your workouts. 

Like many of you, before COVID, I was used to training in a gym with lots of weights and equipment. I was skeptical about home workouts and assumed they were always inferior to gym workouts.

Thankfully, I was wrong. A long stay-at-home order taught me a lot about the amazing potential of home strength training workouts.

Over the last few months, I’ve helped dozens of clients reinvent their routines, allowing them to preserve their hard-earned gains and get even stronger despite months away from the gym. I’ve compiled the most effective home training techniques into this program so you can experience similar success.

A look inside the toolkit:

Four Month Core Program featuring twice-weekly strength training workouts.

Using the Core Program is like working with a personal trainer who writes you a customized, long-term workout plan.

One obstacle to home training is not knowing how to progress when you can’t simply add more weight. The Core Program has built-in progressions to help you push yourself with minimal equipment. As a result, you will actually get stronger instead of just spinning your wheels.

The one up, one down exercise selection system allows you to choose exercises that are appropriate for your current level so you never need to train through pain or awkwardness. Advanced trainees will also have more opportunities to challenge themselves.

Following the Core Program will help you build strength and confidence, which means you’ll have more energy to do the things you love and you’ll feel good about taking better care of yourself.

Twenty Bonus Workouts, including Interval Workouts, Deck of Cards Workouts, Complexes, and more

Sometimes you want to train more than twice per week. The Bonus Workouts provide an easy solution to help you stay active on your off days from the Core Program.

Most of these workouts are short; some as short as 10-15 minutes!  You can easily squeeze a Bonus Workout in on days when you’re busier with work or family obligations.

The Bonus Workouts are also more cardio focused than the Core Program workouts. Adding these workouts to your routine (along with increased focus on your nutrition) can help you lose weight while you’re building strength.

I’ve included many of my favorite workout templates in this section. If you’re tired of home workouts that follow the exact same format, you’ll find plenty of fun and inspiration in the Bonus Workouts.

When your home workouts are enjoyable, you’re more likely to stay consistent, get stronger, see more noticeable changes in your body, and enjoy confidence that seeps into other areas of your life.

Exercise Index showing how to use a variety of training tools to load exercises

The WFH Toolkit primarily uses band and bodyweight exercises. However, some people have additional equipment available to them at home and many people are growing and expanding their home gyms as they prepare for many more months of home workouts.

That’s why the Exercise Index shows you how to use different types of exercise equipment (bands, bodyweight, household items, dumbbells, kettlebells, sandbags, sliders, etc.) to load every exercise in the program.

This means WFH Toolkit is accessible whether you have no equipment, a full home gym, and anything in between. You can even complete the program multiple times using different pieces of equipment and have a totally different experience.

User Manual explaining exactly how to use the program + equipment recommendations

Because WFH Toolkit is a self-paced program, I want you to have all the tools you need to be successful.

The User Manual shows you how to read the workouts, how to select exercises, and how to progress over time. You get the guidance of an experienced coach on your own time, for a fraction of the cost.

The User Manual also provides recommendations for affordable and versatile equipment to upgrade your home gym. I provide specific recommendations for weights and brands. Using my lists will save you time and energy you might have spent navigating the endless sea of equipment options.

Video demonstrations for every single exercise in the program

I include videos for every exercise in the Core Program, Bonus Workouts, and Exercise Index. You can easily access concise demonstrations and won’t have to search the web for unfamiliar exercises. You’ll know exactly what to do and complete the workouts with ease and confidence. 

Here’s what others have to say:

Frequently Asked Questions

What kind of results can I expect?

I created the WFH Toolkit to help you take back control of your workouts – and your health – while you’re away from the gym.

If you complete the entire program, I guarantee you will feel good about your choices and your efforts to take care of yourself. This means you’ll get more enjoyment out of quarantine life and will have more energy to do the things you love to do.

You’ll demonstrate to yourself that you can become a consistent exerciser who follows through and sticks with a plan, even when life gets crazy and resources are limited. In the future, you’re less likely to get thrown off your training game when obstacles land in your path.

You can absolutely maintain your hard-earned strength and muscle gains using this program. Many of you will build strength and muscle, especially if you have been inactive for a while.

Performing full-body workouts with an emphasis on moving well will help you feel less tight and potentially reduce aches and pains. No more feeling like the tin man every time you get up from your desk or couch.

You’ll learn which exercises feel best for your body, when and how to push yourself, and what is necessary for an effective home workout. This means you’ll get stronger while avoiding pain and awkwardness.

Although this is not explicitly a weight loss program, you may shed a few pounds or inches if you combine the WFH Toolkit with a calorie deficit. Say goodbye to the Quarantine 15 and feel more confident in your skin.

What equipment do I need for this program?

I know lack of access to exercise equipment is a big obstacle to working out at home. That’s why I designed the WFH Toolkit to accommodate a wide range of home gym situations.

You can complete the entire program even if you don’t have a single piece of exercise equipment. However, I do suggest you at least purchase a few resistance bands. I include a full list of equipment recommendations – including purchase links for companies I like – in the User Manual.

In the Exercise Index, I show you how to use different types of equipment to load popular exercises. For example, I show you how to squat using bodyweight, bands, sandbags, backpacks, kettlebells, and dumbbells:

How are the workouts delivered?

These workouts are delivered via clickable PDF. Each month of the Core Program is written on its own sheet. You can print out the workout sheets to easily track your progress week by week.

The twenty Bonus Workouts are also delivered via clickable PDF. I’ve separated these workouts into different sheets based on category: Interval Workouts, Deck of Cards Workouts, Complexes, and Other Workouts.

The User Manual provides detailed instructions (both written and video) on how to read, understand, and use the workouts.

Every single workout in the program has its own YouTube playlist containing video demonstrations of each exercise. The Exercise Index also includes individual video links for all the exercises in the program.

How much time do I need to follow this program?

WFH Toolkit is a self-paced workout program. This means you can modify how much training you do each week to account for your unique preferences, schedule, and lifestyle.

The Core Program workouts should take 45-60 minutes to complete. The Bonus Workouts vary in length; some can be completed in as little as 10 minutes. 

Completing two Core Program Workouts and one Bonus Workout each week (the schedule I recommend for fastest progress) will take less than three hours. If you’ve been fairly inactive recently, you can train less frequently and still see results.

What about cardio?

WFH Tookit is primarily a strength training program. However, some of the Bonus Workouts function as higher intensity finishers that will get your heart rate up and have you sweating.

I’m a big fan of lower intensity cardio and recommend it for most of my clients. If you have the time, I suggest taking a leisure walk outside after you complete each one of the WFH Toolkit Workouts.

Because this program only asks you to work out 2-3 times per week, there is plenty of time left to devote to other workouts. You can run, bike, hike, swim, skate, or do cardio classes on your off days if you’d like.

What if I’m currently following another program?

If you’re currently working with a coach or following a different strength training program, I applaud you for taking your training seriously.

The great thing about a self-paced program like the WFH Toolkit is you can come back to it whenever you want.

If you’re ready to start right away, go for it. But you can also purchase the WFH Toolkit now, finish your current program, and then move on to the WFH Toolkit workouts when you’re ready.

You can also repeat the WFH Toolkit multiple times and still see results, especially if you strive to push yourself, choose different exercises, or upgrade your home gym with new equipment the second time around. 

Can I still follow this program if my gym is open?

Yes! Although the WFH Toolkit is geared toward minimalist home training, it can easily be completed in a full gym. 

If you plan to do the WFH Toolkit with weights, be sure to regularly consult the Exercise Index for ideas on how to use dumbbells and kettlebells instead of bands, bodyweight, and household objects.

Can I still follow this program if I’m new to lifting weights?

Absolutely. In fact, starting your strength training journey with the WFH Toolkit will help set you up for long-term success.

This program is centered around the compound strength exercises every person should master. There are no gimmicky exercises or tricks included in the WFH Toolkit, because that stuff won’t help you get stronger or change your body in a noticeable way.

I’ve included easier and harder options for every exercise in the program, which means you can pick the exercise variations appropriate for your ability levels. 

Here’s an example of the one down, one up system I use for each exercise. You get to choose the option that’s the right level of difficulty for you:

Is there any coaching that goes along with this?

Nope! WFH Toolkit is a completely self-paced program.

Once you sign up, you’ll receive all the workouts and detailed instructions for how to read, use, and progress the program. You’ll be on your own to complete the workouts and hold yourself accountable.

Even though we won’t communicate directly, you’ll still receive the same education I give many of my clients.

Through the User Manual, Exercise Index, and video demonstrations you’ll learn:

• The crucial form tips I use to help my clients get strong, move better, and feel confident
• How to pick the right exercise variation for your body, goals, and skill levels
• How to challenge yourself beyond simply adding more weight 
• How to use different types of equipment to load popular exercises
• How to structure home workouts that are both fun and effective

What is your refund policy?

There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. No refunds will be granted after 30 days.

PS: A quick summary of what you get when you purchase the WFH Toolkit:

• Four months of self-paced, twice weekly strength training workouts
• Twenty fun Bonus Workouts to keep you moving on your off days or when you have less time to train
• Exercise Index which shows you how to complete the program using a wide range of exercise equipment
• User Manual which provides detailed instructions on how to read and use the program, as well as suggestions for purchasing equipment

And here’s what you can expect for results:

…all without spending hours researching or writing your own training plan and without ever stepping foot in a gym.