Get Stronger. 

Move Better. 

No Gym or Weights Required.

This 4-week program is all you need to stay active, get fit, and keep moving from home (or anywhere).


The year 2020 has caused many people to change their fitness routines, and even forgo their gym memberships altogether in favor of working out at home. Instead of weights, many of us are opting for bodyweight exercises and movements that require minimal equipment, like bands. Weights and gym equipment can be difficult to find these days, but a great program that requires neither a gym nor weights is at your fingertips! 


You're lacking gym access and equipment

Maybe your gym hasn't reopened yet, or maybe you're not planning to go back for a while. You're getting your fitness on at home, but don't have any weights. 

You're regularly on the go or planning on traveling

Your schedule involves frequent traveling, hotel stays, and living out of suitcases. You're looking for a program that you can do anywhere - home or away - with equipment that can fit in your luggage.

You're a stay-at-home parent or working from home

Instead of commuting to work every day, your life now involves a lot more time at home than it did previously. Perhaps you have children at home with you, too, so you can't leave the house to get your workout done.

You're rehabbing from an injury or want to reduce future ones

You're laying off heavy weights and high intensity for a bit in order to focus on improving your bodyweight movements and/or to bounce back from an injury. 

You're looking for something that can get you fit and strong

You don't need weights to get stronger. Plenty of people have gained strength and muscle using the resistance of just their bodyweight and bands. You can, too. 

You're searching for something that is easy to use and follow

You have enough on your plate every day and don't want to have to think about what your workout is going to be. An easy-to-follow program takes the guesswork out of your fitness routine. 


What you need is to learn how to turn your body into a portable gym that goes wherever you go.

This Bodyweight & Bands program helps you do just that.


4 weeks of workouts

This program is professionally designed and tested by me.

It is specifically designed to help you get stronger, build muscle, lose body fat, and move better—all while having fun and learning new movements with just your bodyweight.

Video demonstrations

Gain exclusive access to my videos. I'll demonstrate each exercise, so you don't have to search elsewhere.

Some movements in the program also include alternate exercises, so it's suitable for all fitness levels. 

Mobile app and Web access

Take Bodyweight & Bands with you anywhere with the Semper Stronger app.

Once you purchase the program, you'll have full access to the app. Access your programs, videos, and resources from the Semper Stronger app.


...a great way to exercise when I was away from home...

When COVID-19 closed all gyms, I was worried. I'd gotten into a great routine of doing group fitness classes 3 days/week and strength training with weights 3 days/week. With no classes or access to gym equipment, I began the Bodyweight & Bands program, which was a perfect alternative. I now do this program several times per week and use the warm-up exercises on a daily basis. It also gave me a great way to exercise when I was away from home for 10 days. With the program on my phone and the bands in my suitcase, I was ready! 


Retired Teacher

The Semper Stronger program was fun and easy to follow along.

Tried a new exercise program with my dearest friend while she was visiting us. The Semper Stroger program was fun and easy to follow along. The sample videos of each exercise was great to see given that I'm not an expert on the names of all the exercises. While it was challenging for a beginner, it definitely kept me interested and breathing heavily. I enjoyed working out; and we're always interested in trying something new.


Retired Administrator


  • Semper Stronger Creator
  • Certified Personal Trainer - 7 years of experience
  • USAW Sports Performance Coach
  • StrongFirst SFG Level II Kettlebell Coach
  • StrongFirst Iron Maiden
  • Semper Fit Trained
  • TRX Certified
  • Precision Nutrition Pn1 Certified
  • Jocko Fuel Sponsored Athlete
  • Award-Winning Fitness Industry Leader

Are you ready to get started?


How long do the workouts take?

On average, each workout should take approximately 35-45 mins.


What equipment do I need?

You will need a mini band (or a set of mini bands) and either a super band or a resistance band with handles. If you do not currently own these, here are some links to purchase.

Mini bands:

Super bands:

Resistance bands:

That's it!


How many workouts are scheduled per week?

There are four workouts per week. Three are strength-focused, and one is core and conditioning-focused.


Can I start anytime, or do I have to start on a specific day?

You can set the program to start on the day of your choice. 


What if I have an injury or limitation?

If you are currently experiencing any injuries or pain, it is recommended that you consult with a doctor or healthcare practitioner before beginning any exercise program. 


Will I lose access to the program after the six weeks are up?

You will have access to the program for 2 months after the date of purchase.

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