Fitness Content & Nutrition Plans
8 weeks to the best shape of your life!
Program goal - to burn calories & blast fat with no equipment - well … using your BODY as your equipment!
Primarily geared to beginner & intermediate fitness levels .. however all fitness levels will enjoy this workout. - intensification & modifications are offered throughout.
Designed for clients with no equipment.
Designed for limited space - perfect for home or travel workouts
Program focuses on all training aspects, with each day a different focus - strength, endurance, power, agility, balance & mobility. With extra core & cardio core days for added fat blasting!
2 phases in this program - 1 month each. Blast & Double blast!
4 workouts a week through month one, then upping the challenge in the next month to 5 workouts a week with optional doubles.
8 follow along workout videos. These are complete workouts, approximately 30 minutes each, with warm up and cool downs included.
7 Workout ‘summary’ videos that show the moves of the workout, in a much more condensed way.
8-week calendar (this is a suggested calendar and can be modified to your needs)
Tracking sheets - This program is all about progression!
These tracking sheets are provided for you to help you see your own progression.
Tabata Workout Series
There are 8 different Tabata workouts. Each of these workouts are roughly 30 minutes in duration
1: Lower Tabata 2: Upper Tabata 3: Cardio Tabata 4: Total Tabata
5: Lower Suped up Tabata! 6: Upper Suped up Tabata! 7: Cardio Suped up Tabata!
8: Total Suped up Tabata!
To burn calories & blast fat with no equipment - well … using your BODY as your equipment!
Program goal - To build muscle & burn fat!
Geared to all fitness levels - intensification & modifications are offered through the videos
Designed for clients with limited equipment - just a set of dumbbells are needed
Designed for limited space - perfect for home workouts
Program includes resistance training strength days and cardio HIIT days
4 workouts a week following a full body split … upper - lower - cardio core - full body
Includes 3 phases in the calendar … Basic Tabata - Suped-Up! Tabata - and optional Doubles
21 Day Booty Lift
Program goal - to sculpt & strengthen the booty - to improve aesthetic appearance and to help support the spine.
Program focuses mainly on the glutes, however we do work the full body as well. Glutes, hamstrings, quadriceps, core, biceps, triceps, shoulders, chest, back. We do touch on it all!
Primarily geared to intermediate fitness levels. Since this is a very targeted program, it is recommended that users have a fitness base before starting.
Designed for limited space - Perfect for home or travel workouts
Equipment is used in this program. Users are recommended to have mini - loop resistance bands, dumbbells and a foam roller.
This is a single phase program, following a 7 day a week schedule, repeated 3 times. There is a detailed calendar showing the recommended daily workout.
5 follow along workout videos. These are complete workouts, with warm up and cool downs included.
5 workout "summary" videos that show the moves of the workout, in a much more condensed way.
There is also a 21 day calendar with guidelines to work to.
9 Week Cross Train Challenge
The challenge is to get better, stronger, faster & fitter over the 3 blocks (9 weeks) of this program
Challenge yourself, A fit friend, or train together in a group.
This program is geared towards ADVANCED fitness levels. These are intense high impact workouts.
Designed for limited space - perfect for home workouts - but can be taken to the gym as well.
A set of dumbbells is the only fitness equipment required for this program. Light, medium & heavy. You will also need a timer. (A timer on your phone will be fine)
The fit principles we are training in this program are strength, endurance, speed & power - through cross training protocols such as AMRAP, AFAP, EMOM, Tabata, 21-15-9, 5x5x5 and more!
This is a 9 week schedule that covers a 3 week schedule, repeated 3 times.
There is a detailed calendar showing each days WOD (workout of the day), as well as tracking sheets to clearly see your progress of the challenge.
18 WOD videos - These videos give basic instructions on the protocol for the day, and show all the moves for the days workout.
Tracking sheets - This is the KEY component of the program that will help you to push yourself and your limits, and clearly show you your progression and results.
3 Week calendar - The WODS are designed to be done in a particular order. The calendar will help you to stay on track and encourage you to check off each day as you complete it for added motivation and accountability.
15 Minutes a day to a fitter you.
15 quick workouts for the whole body
The goal of this program is to cater for the people that only have a very limited time to workout, as this program is broken down into 15 separate, 15 minute workouts a day.
15 minutes a day to help improve your health (mental & physical) and overall fitness.
Did you know:
A 15 minute workout with just 1 minute at high intensity has the same benefits as 45 minutes of jogging.
15 minutes of strength training 3 times a week, is proven to increase resting metabolic rate. That means massive fat burning even at rest.
Exercise can lower your risk of certain diseases
We all know about exercise and endorphins. But did you know … Science says that just one hour of exercise per week (that’s less than 10 mins a day!) could prevent up to 12 percent of depression cases.
15 minutes is only 1% of our day. And it’s all your clients need to get incredible health and fitness results.
This program is geared to all fitness levels - from beginner to advanced. There are options of modifications and intensifications throughout the videos.
Designed for limited space - perfect for home or travel workouts - but can be taken to the gym as well.
A set of dumbbells is the only fitness equipment required for this program. It is also recommended (optional) to have a resistance band, loop resistance bands, and a step (or bench /stable chair).
This is a 4 week program, with 15 unique workouts over 2 phases - Xpress and Xtreme. All workouts through both phases are about 15-18 minutes each. There is also a DOUBLES calendar for those clients who want a bit more than 15 minutes. All workouts are listed out on a detailed calendar showing the workout of the day.