This is a 6 week bands only strength program designed to build full body strength, improve movement, and develop a strong, stable core using resistance bands. The program includes three full body workouts that are repeated each week. You train three times per week, completing Workout 1, Workout 2, and Workout 3 with at least one rest day between sessions. There is no set calendar. You repeat the same workouts weekly and progress them over the 6 weeks by improving control, increasing band tension, slowing the tempo, or increasing hold times on core work. How to use this program: • Train 3 times per week • Complete Workout 1, Workout 2, and Workout 3 each week • Rest at least one day between sessions • Repeat this structure for 6 weeks Progression guide: • Weeks 1 to 2: Learn the movements and use lighter bands • Weeks 3 to 4: Increase band tension or add pauses • Weeks 5 to 6: Slow the tempo and increase core hold times This program is suitable for beginners and those returning to training. Exercises can be adjusted by reducing range, band tension, or reps if needed. This is not a rehab program. Anyone returning from injury should be cleared by a medical professional before starting. Bonus workouts are included and can be added on when energy allows. • Booty Pump 1, 2 • Core Circuit