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Transform your Fitness & Health with this
Home Workout Body Transformation Challenge

Are you ready to reduce fat, build strength, enhance endurance, boost your immunity and improve longevity? This challenge is designed to help you achieve all of this through a structured adaptable plan.

WHAT’S INCLUDED ?

  • WEIGHT LOSS COURSE, 1-physiology of weight loss, 2 weight loss nutrition, 3-weight loss exercise & 4-psychology of weight loss.       – 34   x    3-5 minute modules
  • Resistance bar and bands (Male & Female sets)
  • 4 expertly curated full body home workout routines, exclusively using the Resistance Bar & Band for strength, functional mobility, flexibility & cardio Beginner, Intermediate and Ultimate.   ALSO, for seat restricted individuals  I have a full seated workout routine
  • Personalised Supplement guidance for Performance & Immunity & how supplements can greatly improve your health, physical ability and mental wellbeing.
  • Meal Guides & Nutrition Plans with detailed guidance on macros’s, protein, carbs, fats and calories  
  • 121 Personal Weekly Progress Tracking & Accountability Support
  • 6 Months Access to a dedicated App for check ins, supplement guidance, nutrition plans, daily habits & progress monitoring  (£45 per month thereafter)
  • Regular bulletins on Health & Fitness via the app

Who’s this for?

💪 This is for you if you:
✔ Want to lose fat and build lean muscle without extreme diets.
✔ Are looking to increase endurance, mobility, flexibility and overall fitness.
✔ Want to boost your immune system and feel more energized every day.
✔ Need a structured, adaptable plan that fits your lifestyle.
✔ Are ready to invest in your health, longevity, and long-term well-being.
✔ Want expert guidance, accountability, and a proven system for results.

Particularly beneficial for non gym goers, train in the comfort of your own home to get the confidence to progress to other methods

⚡ Whether you’re a busy professional, a parent juggling responsibilities, or someone looking to kickstart their fitness journey, this challenge will help you get in the best shape of your life—physically and mentally.

Gary Gray
Gary Gray@username
This has been great for my flexibility and mobility as I have just taken up Karate and this challenge is building my strength and endurance
Kim James
Kim James@username
I took Rohan's 8 week challenge in October and it gave me the confidence and motivation to join a gym and continue my journey to lose even more weight.
Ana Maria Costache
Ana Maria Costache@username
I have never wanted to join a gym and still don't, this challenge was great for me to get into exercise in the convenience of my own home I lost 8lbs and look much better.
Kathrine Thomas
Kathrine Thomas@username
I am a carer and am not able to join a gym, this challenge was great for me to get fit and tone my full body. I have continued with Rohan for online personal training
Lynne Ure
Lynne Ure@username
I'm 64 and still working, it's important for me to keep fit and healthy and Rohan has given me expert guidance on keeping fit for my age whilst boosting my immune system
Gary Gray
Gary Gray@username
This has been great for my flexibility and mobility as I have just taken up Karate and this challenge is building my strength and endurance
Kim James
Kim James@username
I took Rohan's 8 week challenge in October and it gave me the confidence and motivation to join a gym and continue my journey to lose even more weight.

What are the best no-equipment home workouts?

Whilst our program is designed around our resistance bar and band kit, which is ultimately portable and weighs only 3lbs we understand you might not always have equipment available. Our program includes dedicated no-equipment backup routines within the app featuring bodyweight exercises like push-ups, squats, lunges, and core exercises that can be done anywhere. These workouts maintain the same structure and progression as our equipment-based routines, ensuring you never miss a workout day."

How can I lose weight with home workouts?

Our Body Transformation Program supports weight loss through a combination of strength training and HIIT components. The resistance exercises build lean muscle to increase your resting metabolic rate, while the high-intensity intervals maximize calorie burn. Our program includes specific fat-burning routines that can be performed in just 30 minutes, along with basic nutrition guidance to support your weight loss goals. Additionally we provide you with a personal weight loss plan based around your Basal Metabolic Rate to scientifically calculate your calorific defecit and advise you on your MACRO's (Calories, Protein, Carbs & Fats) to achive your goals. As a BONUS also included in this program is a 32 module Weight Loss Course.

How do I build muscle at home without weights?

Our resistance bar and band kit is specifically designed to build muscle without traditional weights. The adjustable resistance bands provide progressive overload - the key to muscle growth - by allowing you to increase tension as you get stronger. The bar attachment enables compound movements that target multiple muscle groups simultaneously, similar to barbell exercises but with the added benefit of constant tension throughout each movement

How long should a home workout be to be effective?

Our program features workouts ranging from 20-45 minutes, because effective workouts don't need to be lengthy. Research shows that focused, intense training sessions yield better results than longer, less intense workouts. Each routine in our program is time-optimized to deliver maximum results in minimum time, with options for different schedule needs. Training 3 times per week with this program and you will start to see visible results after 4 weeks

What's a complete full-body workout routine I can do at home?

Our signature full-body routine with the resistance bar and bands includes compound movements that target all major muscle groups: squats with band resistance, standing overhead presses, bent-over rows, chest presses, and core rotations. The routine follows a circuit format with minimal rest between exercises to maintain an elevated heart rate throughout. We provide video demonstrations for perfect form on each movement

How many times a week should I do home workouts?

Our program is designed with flexibility in mind, offering 3-day, 4-day, and 5-day per week options. For beginners, we recommend starting with 3 full-body workouts per week with rest days in between. The dedicated app provides you with reminders and visual notifications on ypur progression.

What are the best home exercises for beginners?

Our beginner program starts with foundational movements using lighter resistance bands to master proper form: assisted squats, modified push-ups using the bar for support, standing rows, and core stabilization exercises. Each exercise includes regression options and detailed form cues. The resistance bar provides stability for beginners still developing balance and coordination, making exercises safer and more effective

How do I stay motivated working out at home?

Our program addresses motivation through several proven strategies: firstly, you get a 121 weekly coaching call to assess your progress and fine tune your exercise or nutrition plan, you will have progressive workouts that evolve as you improve, a digital tracking system to visualise your progress, a community forum where members share successes and challenges, monthly challenges with achievable goals, and workout calendars with 'streak' rewards.

What home exercises target specific areas (abs, legs, arms, etc.)?

While our program emphasizes complete fitness, we include targeted routines for specific goals. For abs, our core-focused workouts use the bands for resistance during rotational movements and abdominal crunches for front abs and side bend exercises foe your obliques. For legs, the resistance bands provide progressive resistance for squats, lunges, and hip thrusts. For arms, the bar attachment enables bicep curls, tricep extensions, and shoulder presses with multiple resistance levels. Each targeted routine includes a comprehensive approach to the specific body area

Advantages of resistance band training compared to traditional weights:

Versatility and Portability

Bands are lightweight, easy to pack, and can be used anywhere

Perfect for travel, home workouts, or outdoor exercise

Take up minimal storage space compared to a set of weights

Variable Resistance Through Range of Motion

The resistance increases as you stretch the band further

This matches natural strength curves of many movements better than weights

Helps develop strength through the entire range of motion

Safety and Joint-Friendly

Lower risk of injury since you can’t drop bands on yourself

Less jarring impact on joints compared to free weights

Easier to maintain control throughout movements

Great for rehabilitation and injury prevention

Cost-Effective

Significantly cheaper than purchasing a full set of weights

One band can provide multiple resistance levels by adjusting grip position

Longer lifespan with proper care

Muscle Engagement

Forces stabilizer muscles to work harder due to the unstable nature of the resistance

Helps develop better coordination and control

Can target muscles from different angles easily

Compound Movement Training

Excellent for functional fitness and sports-specific training

Allows for natural movement patterns

Easy to incorporate rotation and diagonal movements

£97 for the Home Workout Challenge, Weight Loss Course, Resistance Kit, Nutrition & Supplement Guidance, Recorded Video Sessions, Weekly 121's and Dedicated App

email me below for more details

© 2025 Life Longevity Network. All rights reserved.

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