Immediately following my 13 week My Best Body (gym) experience, I dove immediately into the My Best Body – Home program, another 13 week program created by Abbie. I don’t have the dedication to work out at home, I NEED a gym or I procrastinate by sitting on the couch, so I still used my gym to complete this program, but this isn’t necessary!
My results and overall thoughts are at the end of this post, but here’s what you need to know first.
What is My Best Body – Home?
My Best Body – Home was created by Abbie Sterling, and is a 13 week home workout program that incorporates three stages of training: stabilization & base training, strength training (hypertrophy) and power training. This program was designed to help its users learn how to lift weights safely at home, build muscle and burn fat effectively with minimal equipment, strengthen the core, improve cardiovascular conditioning, and enhance mobility & flexibility.
This is the ideal program for both beginner and advanced clients looking for a strength-training program requiring minimal equipment and space.
Who is Abbie?
Abbie Sterling is a NASM certified personal trainer in Orlando, Florida, who works as a Personal Trainer at Anytime Fitness Windermere. You can find her on Instagram: @corporate_sneakers to see tons of (FREE) helpful videos, workout tips, with some of her personal life mixed in. Her latest posts are straight-forward videos with full written explanations on simple movements, designed to help ANYBODY learn how to do them properly and really maximize their training. One of my favorite things about Abbie is how genuinely inspiring she is, while remaining REAL. She doesn’t sugar coat or hide her bad days or struggles, and still posts her accomplishments without photoshop, slow-motion videography, a face full of makeup, hair done professionally or using a professional photographer. She shot the photos for this guide in her garage! This girl is as normal as you and me, and one of the most caring people I know. She consciously makes an effort to help every single person who reaches out to her to help them attain their best body, safely & effectively, with correct form!. She still likes to go out and have some beers with her boyfriend, eat delicious carby food, but still works her butt off in the gym. She believes in balanced, sustainable training, and understands the importance of not overtraining, and fueling your body rather than starving it.
Why do You Trust Her to Design a Program?
Abbie not only is a certified NASM personal trainer, she works in a gym teaching group fitness classes, and provides one-on-one training to a growing client base. She ensured that this weight program would be both effective and safe by first testing it herself and then having 10 trial participants test it before it was officially released.
She tells you on the introduction of this guide that it is not a “get abs quick”, “lose 100lbs in 13 weeks” or “earn a front-page-worthy body” program, and it’s not – it is not only about becoming physically stronger, it’s about finding your best self inside of you as well.
She took the necessary time to make it perfect, rather than slapping something together just to get a product on the market, and I assure you, the wait was worth it! Over-training and injuries are something that she personally experienced (read her blog about over-training here), so she spent a lot of time creating a program that would avoid these types of problems, while also avoiding boredom by ensuring each workout is unique and challenging.
She also is incredibly active on her Instagram (especially when you consider how busy this girl is with her classes, clients, and running her own business), posting a ton of videos to help with form, stretches, tips to understand the movements in order to do them correctly, and is amazing at answering questions. Abbie will always answer comments or DM’s! It may not be an instant response, but I don’t know a lot of trainers who offer this kind of support at all unless you are one-on-one training with them. Her page is now focusing on “Less Selfie, More Substance” and she has been providing incredible, thorough, and easy to follow videos on simple – complex movements, along with amazing training tips!
Abbie focuses on form over speed, quality over quantity, and offers progressions and regressions for most exercises so that the program is customizable for your own level. It is not a cookie cutter program, and one which she poured a ton of research, science, and her NASM education into in order to allow each person who purchases this guide and follows it to develop their best body.
I also have experienced first-hand her training style by completing My Best Body (gym), and you can read all about my experience and see my results here.
What Are These 3 Phases in the Program?
Phase ONE: Stabilization & Base Training- 4 weeks
- focusing on balance, coordination, and muscle endurance
- low weight, high rep exercises
- alternating reps and unilateral exercises
- identification of muscle imbalances
- heart rate tracking should remain in the lower zones
- significantly fewer calories burnt than other high intensity workout programs
- 45-60 minute workouts
- cardio is already built into the program, no additional cardio days necessary
- form over speed
For anybody who was hesitant to try Abbie’s MBB (gym) program due to the lack of cardio, MBB – Home has a lot more of it. Beginning in week 1, you test your 1 mile time, and cardio is built into every week.
If you previously worked out in a gym, and use a lot of machines and are unsure of how well a home program would work in comparison – give one of her core workouts a try. Beginning in phase 1, she will make every muscle in your body hurt for days. You don’t need machines or a gym membership to get fit, and this realization will happen week 1. It’s extremely important not to skip this first phase – learning and solidifying your base are key to successfully getting stronger and increasing weights later on in the program. I’ve found that after working on these stabilization exercises I am able to correctly activate the specific muscles in each movement. This phase is also key to correcting muscle imbalances! I never thought I would like that exercise ball, but it has made such a difference in my day-to-day fitness routine.
Rehabilitation days are definitely necessary as often as prescribed (if not more) – even though you aren’t using machines, the burn is very much still there!
Phase TWO: Strength Training – 5 weeks
- focuses on building muscle
- lower rep, higher weight exercises
- heart rate tracking should remain in the lower zones
- 45-60 minute workouts
- concentric, isometric, and eccentric movements
- new set types and interval training
- form over speed
I love strength training – it is easily my favorite phase! This is also known as hypertrophy and is when you actually get to build those muscles! Each week added new, different exercises, which continue to challenge both my body and mind, but I never groaned about any of these workouts (like I do when it comes to anything involving the exercise ball).
These workouts take longer than phase 1, but form is so important, do not rush! Supersets, interval training, and circuit training are all utilized during this phase, and so are resistance bands! I didn’t realize until I worked through these movements how easy it is to adapt exercises with a resistance band and still feel a burn! These workouts are tough, but so rewarding. Hypertrophy will always remain my favorite.
Phase THREE: Power Training – 4 weeks
- burning fat, fat loss, toning, but maintaining the muscles built the past 9 weeks
- superset high rep, low weight exercises with plyometrics
- introduction of high-intensity interval training (HIIT)
- heart rate tracking should be in the upper zones
- higher calories burnt than in previous stages
- shorter workouts than phase 1&2, meaning work HARDER for a shorter period of time
- mentally challenging
Power training is hard. Really hard. After 5 weeks of hypertrophy, low reps and high weights, moving to workouts with high reps and low weights, as well as incorporating some plyometric movements, fast paced AMRAP’s (As Many Rounds As Possible), EMOM’s (Every Minute On the Minute) with no rests, and HIIT, it was a whole new level of sweat.
This is the time when you really test your heart rate, because it is going to pump HARD through these workouts! The challenges (leg and arm/core) in this phase really allow you to track how much you improve over the course of 2 weeks with this type of training! You will finish every one of these workouts hot, sweaty, and out of breath, but this is really the time to push yourself and burn off some fat to let your muscles shine!
Did Your Test Results Actually Improve?
Yes! I’ll admit my quarter-mile times didn’t change much, and the first of the two during week 5 was actually slower, but I was also having an off morning! Stuff happens! Overall, I got faster, stronger, and am super pleased with my results. I pushed myself as hard as I could during each of these attempts, but you can clearly see that my stamina, endurance, and abilities improved in the two weeks between challenges just by looking at the improvements in time!
|Week 1||Week 5||Week 9||Week 13|
|7 toe, 20 knee||
15 toe, 19 knee
|15 toe, 23 knee|
|Week 2||Week 5 (1)||
Week 5 (2)
|Week 3||Week 7|
|Week 1||Week 4||Week 8||Week 13|
Arms + Core
What’s the Cost & What Do I Get if I Buy This Program?
My Best Body – Home is available for purchase for a one-time fee of $99.99USD. This payment gives you a lifetime access to:
- 13 weeks of unique, gym-based workouts
- Instructional photos demonstrating each exercise
- 4-5 workouts a week (45-60 min. each)
- 74 workouts, 17 tests, and 4 challenges in total if you complete all optional workouts
- Suggested warm-ups with every workout
- Detailed guidance for each style of training
- 13 weeks of pep talks from Abbie with post prompts to get you thinking about your journey and help set you up for long-term success
- Alternatives/progressions/regressions for all exercises
- My Best Body – Home Resource guide, a 146 page intensive exercise guide which it is filled with:
- complete text exercise library, for every movement in My Best Body – Home
- exercise term glossary
- complete breakdown of proper, correct, and safe form for all movements
- Core, hip hinge, hollow body, bracing, presses, push-up & squat progressions & regressions
- full-body rehabilitation sequence to improve shoulder, hip and ankle range of motion and improve flexibility in muscles throughout your body
- explanation of static & dynamic stretches and how to do them
- an entire chapter explaining heart rates and monitoring them
- printable record card to log the rep & cardio tests, and the timed challenges
Do I Need a Gym Membership?
NOPE! This program was designed specifically to be done at home with minimal equipment!
What Equipment Do I Need?
- dumbbells – Abbie suggests having a few sets in different weights
- exercise mat
- exercise ball
- mini resistance bands
- sturdy box, workout bench, or jump box
- jump rope
- interval timer
- foam roller
- lacrosse ball
You can get a lot of this equipment off Amazon, and even though I am doing this program at the gym and didn’t need to buy my own equipment, I helped a friend order hers. I suggested these resistance bands (I have the same ones), this exercise ball, and this bench.
I already own a foam roller, skipping rope, and exercise mat, but they are easily found. You can also go to Walmart, Target, Canadian Tire, etc. and pick any of this required equipment in the fitness section. You don’t need to spend a ton of money, just get quality stuff that won’t fall apart!
*these items are by no means necessary, but as you advance you may want to invest in some! I personally own a 20lb kettlebell at home, and 5lb and 8lb dumbbells, with the plan to continue to grow my home collection!
Still Not Sure?
Good news! Abbie provides a FREE, yes free, 3 week trial program of BOTH her MBB programs! This gives you a sample week of each phase, so that you can test out the program and understand how it’s set up, while still getting in some amazing workouts at no cost or commitment from you.
End of Phase 3 (13 weeks)
Day 1 vs. Day 91
I loved this program! I was a little unsure about taking on a home program, especially when I still wanted to continue using the gym, but it was perfect. My goals entering MBB Home were to continue to maintain muscle strength, but to focus more on leaning out, and this was the perfect program for just that!
Abbie created a challenging, but fun, program that ANYBODY can do. No gym membership, little equipment, a small space of floor, and somewhere outside to run are needed to do this one! The workouts varied every single day, and every single week, and kept my body guessing the entire time – which is key to keeping your from body adapting to the work you are doing. If you continue to make it guess, it will continue to change.
I will definitely be doing this full program again! I cannot get enough of Abbie’s programs, and truly value the amount of work, thought, and care she has put into them. The results? Well, they speak for themselves.
I am feeling really confident at the gym and in my abilities now, but I still want to have structure. I’ve decided to combine the two MBB programs into one, and will be doing that for the next 13 weeks! I will be using the core & cardio workouts from My Best Body – Home, and the rest from My Best Body (gym). I also really miss swimming, so once a week I am going to do my cardio session in the pool!
I intend to do some actual running this year and register in some races, so an increase in cardio now while it’s snowy and I can’t get outside to improve my conditioning is idea. The MBB – Home core workouts are phenomenal and impact all aspects of my training so I can’t wait to continue doing them! I miss using machines and heavy weights, so I’m also excited to get back to that. I think this is the perfect next step for me, as my long-term goals are to continue to lean out, but improve my strength and endurance.