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

    35 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 

    Workout 

  • Tuesday

    * 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

    Workout 

  • Thursday

    * 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 

    Workout 

  • Friday or Saturday

    * 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 

    Workout 

Week Two

  • Monday

    35 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 

    Workout 

  • Tuesday

    * 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

    Workout 

  • Thursday

    * 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 

    Workout 

  • Friday or Saturday

    * 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 

    Workout 

Week Three - 06.15.26

  • Monday

    35 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 

    Workout 

  • Tuesday

    * 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

    Workout 

  • Thursday

    * 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 

    Workout 

  • Friday or Saturday

    * 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 

    Workout