Week of Home Workouts

We get so many messages from ladies asking if they can train at home and get great results. How are you supposed to train with not much equipment available? Will your progress be stalled? 

We promise: YES, you can train from home and achieve great results! In fact, all BBR Programs offer BOTH Gym and Home options! Life happens - COVID-19 or not - and we want you to succeed in all circumstances.

So girl, we’ve got you! We will take you through tips and tricks to work out from home efficiently, even if you don’t have much (or any!) equipment, as well as provide a whole WEEK of workouts for you to enjoy!

Tips For Training At Home!🏠

Ideally, for any home training program you would benefit from obtaining the following equipment:

  • Dumbbells! Adjustable ones will give you a greater variety without taking up a lot of space. Alternatively, I'd recommend one set of 3-4kg dumbbells, and another of 7-8kg dumbbells, as a staring point. 
  • Booty bands or cotton bands, which are great for activating and targeting the lower body.
  • Ankle weights - a surprisingly versatile piece of equipment that can help sculpt the legs and glutes.
  • A bench, or a sturdy elevated surface that can safely act like one
  • If possible, it’s also highly beneficial to obtain an exercise ball, as well as a set of resistance bands with handles (for upper body workouts).

We have amazing home equipment bundles available for all your workout needs!

If you can’t get to stores and don’t have much - or any - equipment, it’s also completely fine to get creative (e.g. full water bottles used as weights), or perform exercises with bodyweight only. Remember - any movement beats no movement!

have included no equipment alternatives for most exercises in the App! And of course, my 6 Week Booty and Core Program is a great option too - as it can be completed with NO equipment!

Whether you’re stocked up on home essentials or not, you will still likely find that your weight and equipment selection is compromised compared to what you may be used to at the gym. However, you can still have a very challenging, effective workout by focusing on perfect reps, not rushing and adding volume (more sets and reps). You will be surprised by just how much you can achieve with these little tweaks!

Below, you will find examples of workouts that can be completed entirely from home, with minimal equipment 💪


This workout split requires minimal equipment and space, and is a perfect solution for any time you can’t leave the house but want to get your sessions done. Take a look at the weekly overview below:

Ready to get started? I've shared a complete week of home training for you below! Let's do this!💪🏼 

You can click here for a video of this workout! 

Click here to view Tuesday's lower body workout!
Click here to view Wednesday's upper body workout! 

Click here to watch me complete this full body home workout!


Click here to view Saturday's workout!

Sundays are for rest and recovery! We hope this week of workouts helps you stay active and continue your journey in these difficult times! We've got this!

Want to experience even more amazing workouts? Download the BBR App TODAY (available for both iOS and Android), and start your FREE 7 DAY TRIAL to get a taste of the amazing features on offer, including:

❤️ Daily workouts with interchangeable home and gym options;

❤️ Access to Meal Guides customised to your goals, preferences and restrictions;

❤️ Lots of customisation tools to make the journey uniquely yours;

❤️ Support and guidance from our team of experts;

❤️ And more!

For your free trial, download our App below or search for 'Bodies By Rachel' in the App Store or Google Play. Look out for this App icon:



Rach and Team BBR❤️