Intermediate - Bands at Home

Subscription details

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment required: Resistance bands, kitchen chair, towel/yoga mat for comfort

Training Goal: Intermediate workout, more advanced movements, moderate to higher intensities

This 5 day a week program is designed to build on current exercise knowledge, you may have started your exercise journey within the last year and are looking to progress or have previously participated in recreational sport and would like to add some home workouts to regain that form.

This workout includes bodyweight exercises and uses bands to include some more advanced movements, there is an element of cardiovascular fitness in this program through some timed continuous exercises (e.g. work for 45-60 seconds and rest for 30-60 seconds then repeat 3-5 times) and there is a steeper progression of difficulty with the exercises than on the beginner program.


How long will I have access to programs?
You are welcome to train with us for as long as you subscribe. There is no contract so you can cancel at anytime.

How do I make my training harder or easier if I need to?  

Please contact us on and we can discuss your requirements and move you to a more suitable program. If you are confident then you could potentially adjust the complexity of the movements in each workout by replacing any movement with a harder or easier option, right within your workout. If you would like to add more to your sessions take a look at the bottom of the app before pressing ‘start workout’, here you will see: Primers, Finishers, Conditioning, SAQ and Warm-Ups adding one or more of these to your sessions will be a great addition.  

Can I change the program I am on?
Yes, if you would like to change to a more challenging program or to a program which suits a different goal then please get in touch with us at

What if I have to take a week off or I am unable to train?
You have the ability to go back and complete older sessions, so you don’t miss any. Just use the calendar feature to scroll through your weeks and pick up where you left off. If you require further help with changing your program please contact us at and one of our trained staff will be able to adjust your program to suit requirements. Please note we do not offer advice around an injury.

What if I am injured? What do I do?
As a remote strength and conditioning provider, it is outside of our scope to provide guidance around an injury.

We suggest consulting an accredited rehabilitation practitioner (physical therapist, athletic trainer, orthopaedic specialist, etc.). Even better, you can show them the app and have them recommend what movements to replace or what they suggest you can and cannot do.

*subscription does not include bands