Welcome to your program, Lauren!
Your training program is built in blocks & this ensures a few things:
1. you learn to master your movements
2. you can progressively overload without compromising on form
3. you build strength in a sustainable way that actually feels good!
All of your workouts have the weights designated for you to use and I'll be changing these every couple of weeks. I also started you off with shorter workouts that will increase in time, over time.
Excited to be with you on this journey!
Week One
-
Monday
Workout35 Min Lower Body Burn
Hip thrusts: 15lb dumbbell
Bulgarian split squats: 5lb dumbbell
Rdls: 10lb *each hand*
Squat pulses: 10lb
Cross mountain climbers + cross mountain climbers -
Tuesday
Workout* NEW * 35 Min Upper Body Sculpt
Bent over rows: 8lb *each hand*
Arnold press: 5 or 8lb *each hand*
Tricep overhead extension: 8lb
Serve the platter: 5lb *each hand*
Kneeling lateral rainbow: 8lb
Laying around the world with alt leg lift: 5lb *eh*
Tuck crunches with extension: 8lb -
Thursday
Workout* NEW * 41 Min Lower Body Sculpt
Banded squats
Bulgarian split squats: 5lb dumbbell
Hip thrust: 15lb dumbbell
Reverse lunges: 8lb *each hand*
Goblet squat w/ a pulse: 10lb
Plank tap outs + bear walk-ins -
Friday or Saturday
Workout* NEW * 29 Min Upper Body Strength & Conditioning
Single arm supported row: 10lb
Seated chest press: 5lb or 8lb *each hand*
Bench tricep dips
Around the worlds: 5lb *each hand*
Mountain climbers
Week Two
-
Monday
Workout35 Min Lower Body Burn
Hip thrusts: 15lb dumbbell
Bulgarian split squats: 5lb dumbbell
Rdls: 10lb *each hand*
Squat pulses: 10lb
Cross mountain climbers + cross mountain climbers -
Tuesday
Workout* NEW * 35 Min Upper Body Sculpt
Bent over rows: 8lb *each hand*
Arnold press: 5 or 8lb *each hand*
Tricep overhead extension: 8lb
Serve the platter: 5lb *each hand*
Kneeling lateral rainbow: 8lb
Laying around the world with alt leg lift: 5lb *eh*
Tuck crunches with extension: 8lb -
Thursday
Workout* NEW * 41 Min Lower Body Sculpt
Banded squats
Bulgarian split squats: 5lb dumbbell
Hip thrust: 15lb dumbbell
Reverse lunges: 8lb *each hand*
Goblet squat w/ a pulse: 10lb
Plank tap outs + bear walk-ins -
Friday or Saturday
Workout* NEW * 29 Min Upper Body Strength & Conditioning
Single arm supported row: 10lb
Seated chest press: 5lb or 8lb *each hand*
Bench tricep dips
Around the worlds: 5lb *each hand*
Mountain climbers
Week Three - 06.15.26
-
Monday
Workout35 Min Lower Body Burn
Hip thrusts: 15lb dumbbell
Bulgarian split squats: 5lb dumbbell
Rdls: 10lb *each hand*
Squat pulses: 10lb
Cross mountain climbers + cross mountain climbers -
Tuesday
Workout* NEW * 35 Min Upper Body Sculpt
Bent over rows: 8lb *each hand*
Arnold press: 5 or 8lb *each hand*
Tricep overhead extension: 8lb
Serve the platter: 5lb *each hand*
Kneeling lateral rainbow: 8lb
Laying around the world with alt leg lift: 5lb *eh*
Tuck crunches with extension: 8lb -
Thursday
Workout* NEW * 41 Min Lower Body Sculpt
Banded squats
Bulgarian split squats: 5lb dumbbell
Hip thrust: 15lb dumbbell
Reverse lunges: 8lb *each hand*
Goblet squat w/ a pulse: 10lb
Plank tap outs + bear walk-ins -
Friday or Saturday
Workout* NEW * 29 Min Upper Body Strength & Conditioning
Single arm supported row: 10lb
Seated chest press: 5lb or 8lb *each hand*
Bench tricep dips
Around the worlds: 5lb *each hand*
Mountain climbers
Week Four - 06.22.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 15lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Upper Body Push
Shoulder press: 10lb *each hand*
Chest press: 10lb *each hand*
Chest flys: 5lb *each hand*
Tricep overhead extensions: 10lb
Military pushups
Slider core -
Thursday
Workout* NEW * 40 Min Lower Body Burn
Banded donkey
Goblet squats: 15lb
Bulgarian split squats: 10lb
Rdl's: 15lb *each hand*
Curtsy lunges: 10lb *each hand
Banded in and outs + tap back -
Friday/Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 15lb
Arnold press: 8lb *each hand*
Bent over see-saw rows: 8lb *each hand*
Snatches: 8lb
Kneeling lateral rainbow: 8lb
Alt v-ups
Week Five - 06.29.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 15lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Upper Body Push
Shoulder press: 10lb *each hand*
Chest press: 10lb *each hand*
Chest flys: 5lb *each hand*
Tricep overhead extensions: 10lb
Military pushups
Slider core -
Thursday
Workout* NEW * 40 Min Lower Body Burn
Banded donkey
Goblet squats: 15lb
Bulgarian split squats: 10lb
Rdl's: 15lb *each hand*
Curtsy lunges: 10lb *each hand
Banded in and outs + tap back -
Friday/Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 15lb
Arnold press: 8lb *each hand*
Bent over see-saw rows: 8lb *each hand*
Snatches: 8lb
Kneeling lateral rainbow: 8lb
Alt v-ups
Week Six - 07.06.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 20lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Upper Body Push
Shoulder press: 10lb *each hand*
Chest press: 10lb *each hand*
Chest flys: 5lb *each hand*
Tricep overhead extensions: 10lb
Military pushups
Slider core -
Thursday
Workout* NEW * 40 Min Lower Body Burn
Banded donkey
Goblet squats: 15lb
Bulgarian split squats: 10lb
Rdl's: 15lb *each hand*
Curtsy lunges: 10lb *each hand
Banded in and outs + tap back -
Friday/Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 20lb
Arnold press: 10lb *each hand*
Bent over see-saw rows: 8lb *each hand*
Snatches: 8lb
Kneeling lateral rainbow: 8lb
Alt v-ups
Week Seven - 07.13.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 20lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Upper Body Push
Shoulder press: 10lb *each hand*
Chest press: 10lb *each hand*
Chest flys: 5lb *each hand*
Tricep overhead extensions: 10lb
Military pushups
Slider core -
Thursday
Workout* NEW * 40 Min Lower Body Burn
Banded donkey
Goblet squats: 12lb
Bulgarian split squats: 10lb
Rdl's: 12lb *each hand*
Curtsy lunges: 10lb *each hand
Banded in and outs + tap back -
Friday/Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 15lb
Arnold press: 8lb *each hand*
Bent over see-saw rows: 8lb *each hand*
Snatches: 8lb
Kneeling lateral rainbow: 6lb
Alt v-ups
Week Eight - 07.20.26 - Deload Week
-
Monday
Workout* NEW * 51 Min Glute Burner
Hip thrusts: 10lb
Single leg hip thrust: 8lb
Rdls: 8lb *each hand*
Reverse lunge: 8lb *each hand*
Static lunge pulse
Weighted & banded glute bridge: 10lb
Banded in and outs
Banded step backs
Banded donkeys
Banded squat with lateral leg lift -
Tuesday
Workout* NEW * 36 Min Chest, Shoulders, Triceps & Core
Arnold Press: 6lb *each hand*
Tricep overhead extension: 10lb
Chest press: 6lb *eh*
Laying around the world: 3lb *eh*
Tricep dips
Pushups
Suitcase crunches: 5lb
Side plank with rotation: 2lb
Mountain climbers -
Thursday
Workout* NEW * 59 Min Heavy Hamstrings & Glutes
Hip thrusts: 10lb
Bulgarian split squats: 10lb
Rdl's: 8lb *each hand*
Goblet squats: 10lb
Elevated glute bridge: 8lb
Banded glute burner
Mountain climbers
Spiders -
Friday
Workout* NEW * 42 Min Full Body Superset
Goblet squat: 10lb
Rdl: 10lb *each hand*
Shoulder press: 8lb *each hand*
Bent-over row: 8lb *each hand*
Bent-over flys: 5lb
Tricep overhead extension: 10lb
Banded leg burner
Dead bugs, alt leg lifts + bicycles
Week Nine - 07.27.26
-
Monday
Workout* NEW * 51 Min Glute Burner
Hip thrusts: 25lb
Single leg hip thrust: 10lb
Rdls: 12lb *each hand*
Reverse lunge: 12lb *each hand*
Static lunge pulse
Weighted & banded glute bridge: 10lb
Banded in and outs
Banded step backs
Banded donkeys
Banded squat with lateral leg lift -
Tuesday
Workout* NEW * 36 Min Chest, Shoulders, Triceps & Core
Arnold Press: 10lb *each hand*
Tricep overhead extension: 15lb
Chest press: 10lb *eh*
Laying around the world: 3lb *eh*
Tricep dips
Pushups
Suitcase crunches: 5lb
Side plank with rotation: 2lb
Mountain climbers -
Thursday
Workout* NEW * 59 Min Heavy Hamstrings & Glutes
Hip thrusts: 25lb
Bulgarian split squats: 15lb
Rdl's: 15lb *each hand*
Goblet squats: 15lb
Elevated glute bridge: 8lb
Banded glute burner
Mountain climbers
Spiders -
Friday/ Saturday
Workout* NEW * 42 Min Full Body Superset
Goblet squat: 15lb
Rdl: 15lb *each hand*
Shoulder press: 10lb *each hand*
Bent-over row: 10lb *each hand*
Bent-over flys: 5lb
Tricep overhead extension: 10lb
Banded leg burner
Dead bugs, alt leg lifts + bicycles
Week Ten - 08.03.26
-
Monday
Workout* NEW * 51 Min Glute Burner
Hip thrusts: 25lb
Single leg hip thrust: 10lb
Rdls: 12lb *each hand*
Reverse lunge: 12lb *each hand*
Static lunge pulse
Weighted & banded glute bridge: 10lb
Banded in and outs
Banded step backs
Banded donkeys
Banded squat with lateral leg lift -
Tuesday
Workout* NEW * 36 Min Chest, Shoulders, Triceps & Core
Arnold Press: 10lb *each hand*
Tricep overhead extension: 15lb
Chest press: 10lb *eh*
Laying around the world: 3lb *eh*
Tricep dips
Pushups
Suitcase crunches: 5lb
Side plank with rotation: 2lb
Mountain climbers -
Thursday
Workout* NEW * 59 Min Heavy Hamstrings & Glutes
Hip thrusts: 25lb
Bulgarian split squats: 15lb
Rdl's: 15lb *each hand*
Goblet squats: 15lb
Elevated glute bridge: 8lb
Banded glute burner
Mountain climbers
Spiders -
Friday/ Saturday
Workout* NEW * 42 Min Full Body Superset
Goblet squat: 15lb
Rdl: 15lb *each hand*
Shoulder press: 10lb *each hand*
Bent-over row: 10lb *each hand*
Bent-over flys: 5lb
Tricep overhead extension: 10lb
Banded leg burner
Dead bugs, alt leg lifts + bicycles
Week Eleven - 08.10.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 20lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Chest, Shoulders, Triceps & Core
Chest Press: 12lb *eh*
Shoulder Press: 12lb *eh
Tricep overhead extensions: 12lb
Inchworm into military pushup
Mountain climbers
Cross mountain climbers
Jumping jacks -
Thursday
Workout* NEW * 44 Min Hamstrings & Glutes
Banded squats with alt lateral leg raise
Bulgarian split squat: 15lb
Rdl + goblet squatL 15lb
Hip thrusts: 30lb
Banded in and outs
Banded tap back -
Friday/ Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 20lb
Arnold press: 10lb *eh*
Bent over see-saw rows: 10lb *eh*
Snatches: 10lb
Kneeling lateral rainbow: 10lb
Alt v-ups
Week Eleven - 08.17.26
-
Monday
Workout* NEW * 51 Min Lower Body Build
Goblet squats: 20lb
Rdl's: 15lb *each hand*
Reverse lunges: 10lb *each hand*
Banded glute bridge w/ abduction
Hip thrusts
Banded in and outs
Banded clamshells
Core- Alt v-ups
- Pike toe reaches
- Deadbugs
- High plank
-
Tuesday
Workout* NEW * 36 Min Chest, Shoulders, Triceps & Core
Chest Press: 12lb *eh*
Shoulder Press: 12lb *eh
Tricep overhead extensions: 12lb
Inchworm into military pushup
Mountain climbers
Cross mountain climbers
Jumping jacks -
Thursday
Workout* NEW * 44 Min Hamstrings & Glutes
Banded squats with alt lateral leg raise
Bulgarian split squat: 15lb
Rdl + goblet squatL 15lb
Hip thrusts: 30lb
Banded in and outs
Banded tap back -
Friday/ Saturday
Workout* NEW * 33 Min Full Body Power
Bench squats: 20lb
Arnold press: 10lb *eh*
Bent over see-saw rows: 10lb *eh*
Snatches: 10lb
Kneeling lateral rainbow: 10lb
Alt v-ups