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5 Workouts Week + 1 Mobility Session.
Resistance Band & Dumbbell Needed
Focus: Progress & Rebuild Strength
Level: Beginner To Intermediate

Rebuild Program

The REBUILD Program is your next step, designed to help you build strength, progress your training, and challenge yourself with purpose.

Over four weeks, you’ll complete 25–30 minute strength workouts using dumbbells and resistance bands, with progressive overload to help you gradually increase your weights, reps, and strength.

Whether you’re coming from RESET or already comfortable with strength training, REBUILD gives you the structure to keep progressing.

Next comes EVOLVE, where you’ll use the strength you’ve built with more challenging training, increased intensity, and conditioning.

RESET → REBUILD → EVOLVE
You built the habit. Now build the strength.

Try Rebuild Program with free trial.

5 Workouts week + 1 mobility session.
Resistance Band & Dumbbell Needed
Focus: Reset & build consistancy
Level: Beginner to intermediate

Reset Program

The RESET Program is your starting point, designed to help you build consistency, strengthen your foundations and get back into training without going from zero to one hundred.

Over four weeks, you’ll complete effective 10–20 minute workouts using dumbbells and resistance bands, combining strength, mobility, and flexibility.

Whether you’re new to strength training, returning after a break, or ready for a fresh start, RESET gives you a clear plan to move forward.

Next comes REBUILD where workouts get longer, the challenge increases, and the focus shifts to progressing your strength.

RESET → REBUILD → EVOLVE
Build the habit. Then build the strength.

Your reset starts here. Let’s get started.

4 Workout Days Per Week
2 Active Rest Days (mobility)
Dumbbells & Bands Needed
Focus: Tone & Tighten
Level: All

Summer Challenge 2026

Summer Challenge 2026 is designed to help you feel strong, confident, fit, and energized all summer long, without extreme routines or boring workouts. This 6-week challenge combines different training styles to keep every week fun, effective, and motivating, so you can stay consistent and actually enjoy the process.

Inside, you'll find glute-focused strength training, hybrid workouts to boost your fitness and endurance, mobility sessions to keep you moving well, calisthenics-inspired workouts, and some of the community's favorite workouts brought back with a completely new twist.

Whether your goal is to get leaner, build strength, improve endurance, or simply create healthy habits that last, this challenge will help you get there.

Let´s get it!

5 Days Per Week
Resistance Band/Stick & Dumbbell Needed
Focus: Improve Mobility & Reduce Stiffness
Level: All

FLEXIBILITY & MOBILITY

Move better, feel better, and perform better with a simple, effective mix of mobility and flexibility work.

Start noticing smoother, more controlled movement from the very first weeks, helping you lift with better form, reduce injury risk, and feel less stiff in your everyday life.

All you need is a little space and minimal equipment, so you can do this anywhere - at home, in the gym, or even outdoors. No excuses, just better movement every day.

4 Days Per Week
Resistance And Booty Band Needed
Focus: Stay In Shape
Level: All

CAN'T RESIST IT

All you need to complete this 6-week plan is a long resistance band and a booty/loop band! That’s it! So what are you waiting for? No excuses!

This plan can be done at home or why not take your workout outdoors and invite a friend to join! Sharing is caring! The workout split you’ll be following is Upper/Lower Body split with some additional HIIT-exercises and Glute-Sets! You’ll work through your whole body twice per week which is optimal for keeping in shape! Every day include warm up and cool down (stretch).

Ps; Don’t forget that you can always add remove or replace an exercise that does not fit you using the 400+ exercises in the exercise library!

3 Days Per Week
Dumbbells & Bands Needed
Focus: Full Body
Level: All

POSH HOME BODY

Welcome to Posh Home Body! The home workout plan that will take your home training to the next level!

For 8 weeks you will be challenged with fun and efficient workouts as well as some outdoor cardio to keep your heart and joints health and happy! 3 days of at-home workout + 2 outdoor cardio sessions.

This plan is suitable for beginners as well as advanced. As the weeks goes on, the intensity increases!

3 Days Per Week
Resistance Band & Dumbbell Needed
Focus: Booty
Level: All

BOOTY BIBLE

This is the plan you NEED to target that booty without leaving your home! The booty bible focuses solidly on glutes and the duration is 6 weeks long but can be done 3-4 times over at least. Start over, work harder, expect greater results!

I have build this plan with my personal formula that I use when creating gym booty plans so you never have to think about if you're targeting your glutes from all angles or if you're doing enough exercises and workouts per week.

The only thing YOU have to focus on is giving it your all!

4 days per week
Dumbbells & Bands Needed
Focus: Tone & Tighten
Level: All

SUMMER CHALLENGE

This 6-week challenge can be done in the comfort of your home, you just need a pair of dumbbells, a long resistance band and a booty band to join!

Every summer Athli team does a Summer Challenge and the result has just been AMAZING! if you have not tried this challenge yet, jump on it - you're missing out!

Let's go!!

4 Days Per Week
Barbell, Dumbbell & Resistance bands needed
Focus: Burn fat, Build Lean Muscle & Boost Endurance
Level: All

HYBRID PROGRAM

This 6-week plan is built to make you feel unstoppable. We’re combining strength and high-energy cardio to give you the ultimate athletic glow-up.

Think explosive circuits, sweaty intervals, and muscle-sculpting workouts that keep your heart rate up and your body burning long after you’re done.

Train at home, in the gym, or take it outdoors. Wherever you go, this program goes with you.

If you’re ready to feel powerful, confident, and move like a true athlete in your everyday life… this is your path.

5 Workouts week + 2 Outdoor Walks Per Week
6 Weeks
Resistance Band & Dumbbell Needed
Focus: Lean Gains
Level: Beginner to intermediate

NEW YEAR'S CHALLENGES

This is my New Year's Challenge, designed to help you set a stronger foundation and start the year with intention.

The New Year Challenge is a six week program built to remove barriers. It features at home workouts you can do anywhere with minimal equipment, making it perfect if you are short on time, traveling, or training from home.

For those training in the gym, New Year Challenge 2.0 offers a more progressive, strength focused program with increased intensity and added emphasis on lower body and glute development.

Both programs can be started at any time of year and are designed to help you stay consistent, focused, and committed to the work.

Challenge a friend, stay accountable, and let’s get started.

5 Days Per Week
Body Weight (optional resistance bands or light dumbbells.)
Focus: Functional Total Body Strength
Level: Beginner–Intermediate

CALISTHENIC PROGRAM

Build real strength using just your bodyweight. This 8-week program is designed to help you move better, get stronger, and feel more in control of your body.

Expect challenging bodyweight workouts that build lean muscle, improve endurance, and sharpen your coordination, all while keeping things simple and effective.

Train anywhere: at home, in the gym, or outdoors and start mastering your body with every session. No machines needed.

Goal: Build strength, improve control, boost endurance, and move with confidence

4 Workouts per week
6 Weeks
Resistance Band & Dumbbell Needed
Focus: Lean Gains
Level: Beginner to intermediate

SUMMER CHALLENGE 2022

This is Summer Challenge 2022!

Summer is the time when it's extra difficult to find motivation to stay consistent to your fitness and health regimen and thats why I create, every year, this 6-weeks challenge that ANYONE can do ANYWHERE! It's fun, it's challenging and it brings us together as a team!

This challenge is, 6 weeks, and for 4 days you will working out. You can, of course, do this plan in a gym if you want. The only things you need is some dumbbells, long and short resistance bands and then

you are ready to go!

Now is the time to start!

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