Are you new to the gym (or returning after substantial time off)?
Are you looking for an At-Home or Gym-Based program?
At-Home (minimal equipment, time effective)
Gym-Based (machines, dumbbells, barbells)
Would you say you're more of a Beginner lifter or Advanced lifter?
Beginner (nail the basics, build a foundation)
Advanced (take your training to the next level)
At Home Program
Perfect for a busy season, this program can be done At-Home with limited equipment, or at the gym during peak hours when you don’t want to wait for a barbell or machines. Great for beginners or those who want to get in, and get out!
It’s easy to overlook the importance of a solid foundation. A strong core is the foundation for EVERYTHING we do in the gym and in living an active lifestyle. Whether you’re a seasoned gym goer or just getting back into your fitness routine, this is the perfect program to incorporate. This program can be added in with another program, or followed on its own as a stand alone program. If you are adding this in with another program, sub any ab/core work for the core program. You can also adapt and remove the cardio workout if you already have cardio in your program as well.
This one is for the moms-- rebuild & restore your core! Progress from bodyweight movements to light dumbbells (all at your own pace) while slowly preparing your body for more active movements. Each phase has a programmed warm-up, progressions, video demonstrations, written descriptions & more!
A great way to learn fundamental movements, this program ticks all the boxes! You won’t have to worry about your training split or making sure you’re hitting EVERY muscle group. Perfect for those familiar with the gym and lifting, or those trying to get back into a regular lifting routine!This program incorporates barbells, dumbbells and machines. If you are a true newbie to the gym and lifting and have never lifted before, please start with the At-Home dumbbell only program, then progress to this program. If you have some kind of gym/lifting experience, this is the perfect place to start.
If you're comfortable in the gym and ready to take your training to the next level, this is the perfect lifting program for you! The basics never go away, but increased volume and intensity will up the output with these lifts!This is a gym based program including barbells, machines and dumbbells. Individuals usually progress from beginner to advanced. This program can be repeated since it is fundamentals. Just incorporate progressive overload by increasing the weight used the second time around. There is an in app feature that allows you to track your weights.
If you’re looking to grow your glutes, this program is for you! With three glute days, you’ll more than likely be implementing progressive overload by increasing the training frequency of this muscle group. I’ve also included two upper body days; back and biceps, and shoulders and triceps, to tone your upper body. Follow this program for an emphasis on glute specific lower body days, while also having upper body programming to follow on days you’re not training glutes.
Get ready to push some heavier weight & make some muscle gains while testing your limits in the gym. You will be increasing your load each week (progressive overload) while overcoming any mental blocks we have around lifting. Break your mental barriers by increasing the weight 5-10 lbs each week. You’ll leave this program feeling stronger than before and realizing how much you CAN do. If you’re stuck at the same weight, hit a plateau, or want to get stronger this program is for you. The app also allows you to track your weights each week for easy tracking.
Beginners (those unable to perform a pull-up) will start with Negatives & Assisted pull-up's. Advanced (those close to 1 pull-up or able to perform a pull-up) will continue to work on increasing their pull-up's.THIS PROGRAM CAN BE COMBINED WITH ANY OTHER PROGRAM.
If your goal is fat loss, this program is targeted to increase your output and build endurance! SHRED incorporates resistance and circuit training, with an included weekly core challenge. Even though your goal is fat loss, you still need to strength train to ensure you’re keeping as much muscle as possible. Part of this program is down to nutrition which plays a huge role. The program is written to incorporate lighter weight with more reps since most individuals will need to be in a small caloric deficit for a time. This deficit makes us fatigue quicker and not be able to lift more weight, therefore the need to increase reps to make up for the small decrease in strength.