**New resources coming soon!


You can order a great band directly from us directly here. Otherwise, you will want to get the kind with handles, like this, (or this, for Canadians).

If you have a choice of bands based on resistance level, here’s how to choose:

10-12 lbs <— This is a good “beginner” level for women
15-20 lbs <—- Great for fitter women or beginner men
25-30 lbs <——-Great for very fit women and fitter men
30-35 lbs<——-Very fit men

Most of the exercises can be modified for weights but not all of them, so we strongly recommend you invest in the band.It’s only about $20 and it’s the best piece of fitness equipment you will ever own!

The program is progressive – meaning it gets harder (both in complexity and intensity) as the month goes on.
You don’t have to move on to the next workout each day. If you feel like you want to repeat a workout before moving on to the next, go ahead! Especially if you are a Beginner – you will probably want to spend some time with the early workouts until you are totally confident with the exercises before moving on to the next. So…

First of all – make sure you are taking all the lower-intensity options.
Secondly – remember that you can always repeat a previous workout until you feel comfortable moving on. ( a lot of people have repeated the Simple Circuit three days a week for the whole program, and that’s fine!)
Thirdly – if you need to ramp up to the Simple Circuit, you can do the Baby Steps Program

You can watch a tutorial for all movements here

And here’s a list of common exercise swap outs:

Any movement in one category can be swapped for another in the same category.

Core Movements:

  • Banana Holds
  • Planks (any variation)
  • Band Resisted Twists
  • Bicylces
  • Dead Bugs
  • Jack Knife Crunch
  • Kick Up and Out
  • Knee Tucks

Upper Body – Chest, Shoulders and Triceps: 

  • Dips
  • Pushups
  • Overhead Press
  • Tricep Kickbacks
  • Band Resisted Press or Punch
  • Chest Press

Upper Body – Back and Biceps

  • Bicep curls
  • Rows (any kind)
  • Supermans
  • Chest pulls

Lower Body – Glutes and Hamstrings

  • Glute bridges
  • Lunges (any kind)
  • Wall Sits
  • Deadlifts

Lower Body – Quads

  • Squats (any kind)
  • Wall Sit
  • Front kick
  • Step Ups

Cardio –

  • Band resisted Punch
  • Jumping jacks (any kind)
  • Jumping (any kind)
  • Kicks (any kind)
  • Mountain Climbers
  • High Knees
  • Skaters
  • Skipping rope
  • Star jumps