Work(out) From Home

Resistance Band Training Program

Welcome to Work(out) From Home

Thank you for your interest in Work(out) From Home! If you are like most, your exercise routine has probably been interrupted in some capacity in the past year. Not only are more people than ever working from home, but they are struggling to find options to work out in their home. You can always find ways to be active. However, I do realize it can be difficult to keep things fresh without a gym full of equipment.

My goal with developing this program was to create something that you can do basically anywhere with minimal equipment. All you need are a few Superbands, Minibands and a Foam Roll. Whether you are at the start of your fitness journey or looking to change your routine, this program is for you!

Work(out) From Home is split into two phases, each lasting three weeks. Each day of the program is focused on one of the six fundamental movements. Carries and grip training are incorporated throughout, rather than having their own day. There is also a functional cardio day as well as a dedicated recovery day built into each week. Check out this article I wrote for more in-depth information about the Six Fundamental Movements. These movements are:

  1. Squat
  2. Hip Hinge
  3. Lunge
  4. Upper Body Push
  5. Upper Body Pull
  6. Carry

Having a good understanding and capacity for each of these movements is essential to normal human function. Dedicating one session per week to each of these movements allows us to really push the intensity of each workout. This allows us to truly recover before training that pattern again the next week.

Each of these workouts should take no more than an hour to complete. Each day has a warm-up which should take between 10-12 minutes. The lifting portion of the workout will take anywhere from 35-45 minutes. Finally, the cooldown will take another 5 minutes. The goal after completion of this six-week program is to be ready for whatever you have planned next. Whether that is continuing with similar band exercises, getting back to your normal gym routine or anything else, completing both phases of this program will have you ready for it!

Each week the program contains:

5 Fundamental Movement Workouts

Hip Hinge
Upper Body Push
Upper Body Pull

1 Functional Cardio Workout

High-intensity workouts to test your endurance

(I promise, no burpees!)

1 Recovery Workout

Use the Intelligent Recovery Method at the end of each week to prepare your body for the next week of workouts.

In addition, every exercise contained in the Work(out) From Home program has a linked video showing how to perform the exercise.

Additional Personalized Resource

I have worked very hard to ensure that this guide has everything you need to successfully complete this program. I have also created a private Facebook group for individuals who purchase Work(out) From Home. If you are stuck on any part of the program, need assistance with certain exercises or have questions about any other topic related to this program – this additional resource is for you.

I created this group in order for me to personally answer all your questions. Once you purchase Work(out) From Home, simply send me your email so I can invite you to the group. Everything you post will go only to the private group with others completing the program. Being surrounded by others following this program creates an online community. Interact with like-minded people who share the same goal of achieving amazing results by following this program!

A private group like this can help form camaraderie with others who are going through this program. If you have a question about something, chances are that someone else has that same question. Maybe someone has already asked it. People can share what has worked for them and what hasn’t. It’s great to get people discussing their favorite parts about the program and so much more!

The group is called “Work(out) From Home” and is housed within the greater “Summit Performance and Therapy” Facebook Page. I am looking forward to hearing from you while you complete this program and helping out however I can!

A full training program without expensive equipment

Resistance bands have become increasingly popular in the fitness industry. There are many reasons behind this, but the biggest ones are convenience, versatility and creativity.

Training with resistance bands is extremely convenient. If you train in a small space, bands can make that all you need. If you don’t have access to other weight training equipment, bands can easily replace that. If you travel frequently, bands can be your own personal portable gym!

Resistance bands are also incredibly versatile. They can be used for essentially any exercise you could do with dumbbells, barbells or other heavy, expensive equipment. You can use bands anywhere as long as you have something stable to tie or anchor the band to.

Their versatility of bands is also demonstrated by the variable resistance they provide. You can have anywhere from light to heavy resistance all with the same band. The change in resistance depends all in the tension in the band. By making small changes to direction of pull, where the band is anchored, or even your grip, over time you can find the sweet spot and nail all of your band exercises. Bands are a perfect tool for making subtle tweaks when an exercise is too difficult or too easy.

The equipment bundle I utilize and recommend all fits into a hollow foam roll. This bundle should fit in almost any suitcase and weighs less than five pounds. You can pack and unpack your whole “gym” in a matter of seconds! This makes it a quick and easy way to have an excellent training session virtually anywhere. Better yet, the entire bundle for this program costs less than $150. Gone are the days of spending a fortune on a solid home gym!

Whether limited by the current equipment or space at your disposal, training with resistance bands can offer a nice change of pace and are extremely effective for all the reasons I’ve outlined here. But don’t take my word for it, jump right in to this program and get started!

Get Started Today!

Work(out) From Home

An intelligently programmed six-week training program using only resistance bands. Complete this entire program from the comfort of your home. Improve functional strength using the six fundamental movement patterns.


Summit Performance and Therapy

Summit Performance and Therapy is run by Patrick Gilbert, PT, DPT, ATC, CSCS who provides personal training and physical therapy services to clients of all backgrounds and experiences. He has been training clients for years and has been a practicing physical therapist since 2016. He also runs

Exercise is an integral part of maintaining a healthy and active lifestyle. It is important to be able to take full advantage of that opportunity. Many people have the desire to exercise and get into better shape but lack the knowledge to get started or to keep going past the very basics. Working With a personal trainer can be that step you need to achieve your goals and be more active while having adequate mobility, strength and endurance to do so.

If an injury is nagging you and preventing you from doing the things you love, scheduling time to rehabilitate with a physical therapist can be just what you need. Together, we will find the cause of the injury or issue and determine what current impairments and limitations are impacting your ability to move and do the things you want. From there, we will develop a comprehensive treatment plan that will address the issues at hand and get you back to feeling your best.


971 N Delaware St,
Indianapolis, IN 46202


(617) 390-4252