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This body weight style program is all you'll need for a month full of at home workouts. You’ll need minimal equipment which can include a resistance bands, dumbbells or any weighted object in the house (ie soup cans, backpack with weighted objects in it, etc). We made accessibility easy, but the workouts won’t be!

This eBook is intended for anyone looking to improve their overall strength and conditioning. The exercises in this program are intended for individuals with a moderate to high level of fitness, however, the exercises can be scaled back with the ability to work at your own pace.

It is sure to get your heart rate pumping and sweat pouring!

This program also includes great bonus content such as a sample warm up video, video demos for each day of workouts, a “Work From Home” mobility routine and a carefully cultivated playlist to keep your energy up throughout the workout!

Please note: This program was not designed with pregnant and post-partum women in mind. Please check with your provider before starting this program if you are pregnant or recently post-partum.

Bodyweight Strength and Conditioning



    The information in this eBook is meant to supplement, not replace, your fitness training. Like any workout involving speed, equipment, balance and environmental factors, this training program poses some inherent risk. The authors advise readers to take full responsibility for their safety and know their limits. This eBook may not be suitable for all populations.

    Before starting the program contained in this eBook, be sure that you check with your physician or health care provider to determine if this program is right for you and do not take risks beyond your level of experience, aptitude, training and comfort level. 

    This eBook is not intended as physiotherapy advice or treatment and should not be used as such.  

    Any action you take upon the information you find in this eBook, is strictly at your own risk. Vitality Wellness and authors will not be liable for any losses and/or damages in connection with the use of our eBook.

    If you require any more information or have any questions about our eBook’s disclaimer, please feel free to contact us before starting the program by emailing us at

    By purchasing and using our eBook, you hereby consent to our disclaimer and agree to its terms.

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