HOME Spine-Safe Full Body Rebuild

Transform your fitness routine with the HOME Spine-Safe Full Body Rebuild, a comprehensive 12-week program designed for beginners. This 5-day-a-week plan focuses on safe, effective movements that strengthen your entire body while prioritizing spinal health. Perfect for at-home workouts, you'll build foundational strength and improve your overall mobility, setting the stage for long-term fitness success. Get ready to rebuild your body with confidence and care!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Bodyweight)

Goblet Squat

Plank

Side Plank

Push Up

Pallof Press

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Strength + Push

Cat Cow Stretch

Thread Needle

Piriformis Stretch

Mckenzie Cobra Press

Hamstring Stretch

Lunge (Dumbbell)

Walking

Mobility

Swiss Ball Crunches

Glute Bridge (Bodyweight)

Bird Dog

T Push-Up

Plank with Shoulder Taps

Dumbbell Row

Band Row

Band Face Pull

Core + Pull

Split Squat (Bodyweight)

Hip Thrust (Bodyweight)

Single Arm Rear Delt Fly (Dumbbell)

Band Pull Apart

Dead Bug

Full Body

Bicep Curl (Dumbbell)

Standing Triceps Banded Overhead Extension

Upper Pump

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