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  • 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!



  • 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!

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  • 4 days per week 

  • Dumbbells & Bands Needed

  • Focus: Tone & Tighten 

  • Level: All

Summer Challenge 2020

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!!



  • 3 Days Per Week 

  • Resistance Band & Dumbbell Needed 

  • Focus: Booty

  • Level: All

Booty Bible

This is our very first Winter Challenge and a perfect way to set the tone straight for a brand new year! Duration: 6 weeks Equipment: Dumbbells & Bands Workouts per week: 5 + 2 outdoor walk Level: Beginner to Intermediate This plan can be done at any time, but if you're planning to grab the prizes you must enroll here: and start the plan latest January 10th 2023! Let's do it!



  • 5 Workouts  week + 2 Outdoor Walks / week. 

  • 6 Weeks

  • Resistance Band & Dumbbell Needed 

  • Focus: Lean Gains

  • Level: Beginner to intermediate

New Years Challenge 2023

This is our very first Winter Challenge and a perfect way to set the tone straight for a brand new year!

It is a 6 weeks program and can be done from home or

if you prefer in the gym. But you will only need resistance band and a couple of dumbbells.

This plan can be done at any time of the year.

Why don't you challenge a friend of yours and motivate

each other along the way!

This is also a perfect plan if you are traveling or limited time and equipment! 

Let's go! 

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As a subscriber of athli app you get access to all home & gym plans and can switch between plans whenever you like to. 

When a new plan is added to the app, you'll automatically get access to it - no extra or hidden fees.

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