Week One - 11.03.25 - Phase One -

  • Monday

    18 Min Legs & Core

    Reverse lunge with knee drive
    Lateral shuffle with squat jump 
    Side plank with rotation & leg lift 
    Plank w/ alt leg lift 

    Workout 

  • Thursday

    22 Min Body Weight Full Body

    Curtsy lunges
    B-stance RDL using the wall 
    Walkout with kneeling pushup  
    Side plank dips 
    Crunches 

    Workout 

  • Friday

    9 Min No Jumping Full Body HIIT

    Squat to overhead reach
    Modified speed skaters
    Kneeling push-ups 
    Kneeling shoulder taps 
    Crunches 
    Alt cross body toe reaches

    Workout 

  • Friday

    12 Min Beginner Full Body

    Reverse lunges
    Inchworms 
    Alt heel taps

    Workout 

Week Two - 11.10.25 - Phase One -

  • Monday

    * NEW * 21 Min Legs, Lower Back & Core

    Banded single leg glute bridge   
    Kneeling banded leg lifts 
    Static lunge: 5lb *each hand*
    Heel taps 
    Leg Lifts 
    Crunches with extensions

    Workout 

  • Thursday

    * NEW * 18 Min Standing Shoulders, Arms & Core

    Arnold press: 5lb *each hand*
    Lateral raise to forward: 5lb *each hand*
    Tricep overhead extensions: 5lb
    Lateral bicep curls: 5lb *each hand
    Standing weight cross body crunches: 5lb

    Workout 

  • Friday

    25 Min Banded Legs & Glutes

    Banded glute bridge with abduction
    Banded donkeys
    Banded clamshells 
    Banded side & back steps
    Banded lateral walks

    Workout 

  • Friday

    20 Min Full Body Strength & Sculpt

    Banded donkeys
    Curtsy to squat to curtsy: One - 8lb
    Arnold press: 5lb *each hand*
    Rdl's: 5lb *each hand&
    Cross mountain climbers 

    Workout 

Week Three - 11.17.25 - Phase One -

  • Monday

    24 Min Spicy Glutes

    Banded clamshells
    Curtsy lunges: 12lb *each hand*
    Single leg hip thrusts: 15lb
    Bulgarian split squats: 15lb

    Class 

  • Tuesday

    18 Min Spicy Arms & Core

    Hammer curl to overhead press: 12lb * each hand*
    Kneeling pushup with release:
    Tricep overhead extensions: 12lb
    A's: 10lb
    Forward press to steering wheels: 5lb
    Plank dips 

    Class 

  • Thursday

    * NEW * 17 Min Heavy Legs

    Bulgarian split squats: 12lb
    Rdl's: 12lb *each hand*
    Curtsy to squat to curtsy: 12lb *each hand*
    Plank tap outs

    Class 

  • Friday

    * NEW * 27 Min Full Body Strength

    Banded donkeys
    Bulgarian Split Squats: 12lb
    Single arm supported bent-over row: 8lb
    Lateral lunge to overhead press: 6lb
    Military pushup with a chair 

    Workout 

Week Four - 11.24.25 - Phase One - Luteal Ph.

  • Monday

    21 Min Hamstrings, Glutes & Core

    Elevated glute bridges: 10lb
    Bulgarian split squats: 15lb
    B-stance Rdls': 15lb
    Plank pull-throughs: 8lb
    Crunches 

    Class 

  • Tuesday

    18 Min Shoulders, Arms & Core

    Single arm arnold press: 12lb
    Bent over underhanded rows: 12lb *each hand* 
    Forward raise: 8lb 
    Tricep overhead extension: 15lb
    Weighted sit-ups with overhead extension into overhead press: 10

    Class 

  • Thursday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 15lb
    Bulgarian split squats: 15lb
    Rdls: 12lb *each hand*
    Squat pulses: 15lb
    Cross mountain climbers + cross mountain climbers

    Class 

  • Saturday

    * NEW * 29 Min Upper Body Strength & Conditioning

    Single arm supported row: 12lb
    Seated chest press: 10lb *each hand*
    Bench tricep dips 
    Around the worlds: 5lb *each hand*
    Mountain climbers

    Class 

Week Five - 12.01.25 - Phase One - P.wk

  • Monday

    * NEW * 41 Min Lower Body Sculpt

    Banded squats  
    Bulgarian split squats: 15lb
    Hip thrust: 20lb
    Reverse lunges: 12lb *each hand* 
    Goblet squat w/ a pulse: 15lb
    Plank tap outs + bear walk-ins 

    Class 

  • Tuesday

    * NEW * 31 Min Back, Shoulders & Core

    Bent-over rows: 12lb
    Bent-over reverse flys: 6lb *each hand* 
    Bent-over forward raise: 6lb
    Arnold press: 12lb * each hand*
    Kneeling rainbows: 8lb
    Weighted pike toe reaches: 8lb

    Class 

  • Thursday

    * NEW * 36 Min Lower Body

    Bulgarian split squats: 15lb
    Elevated glute bridge: 15lb
    Reverse + curtsy (on each leg): 12lb *each hand*
    Single leg RDL: 15lb
    Banded in and outs  

    Class 

  • Saturday

    * NEW * 29 Min Upper Body Push

    Arnold press: 12lb *each hand*
    Chest press: 12lb *each hand*
    Close grip chest press: 10lb *each hand*
    Forward press: 7lb
    Inchworm into pushup 
    Sit-up with oh press: 10lb
    Pike toe-reaches  

    Class 

Week Six - 12.08.25 - Phase One

  • Monday

    * NEW * 35 Min Lower Body Burn

    Hip thrusts: 25lb
    Bulgarian split squats: 20lb
    Rdls: 15lb *each hand*
    Squat pulses: 20lb
    Cross mountain climbers + cross mountain climbers 

    Workout 

  • Tuesday

    *NEW* 30 Min Upper Body Push & Pull

    Single arm supported rows: 15lb
    Bench chest press: 15lb *from the ground* or bench is laid flat
    Tricep overhead extension: 15lb
    Reverse bent-over flys: 6lb *each hand*
    Arnold press: 15lb *each hand*
    Mountain climbers  

    Workout 

  • Friday

    * NEW * 44 Min Hamstrings & Glutes

    Banded squats with alt lateral leg raise
    Bulgarian split squat: 20lb
    Rdl + goblet squat: 15lb
    Hip thrusts: 20lb
    Banded in and outs 
    Banded tap back 

    Workout 

  • Thursday

    * NEW * 30 Min No Jumping Full Body HIIT

    Reverse lunge with knee drive: 10lb*each hand*
    Push-up releases
    Squat to press: 8lb *each hand*
    Kick throughs
    Sit up with overhead extension + a press: 8lb
    Alt v-ups

    Workout 

Week Seven - 12.15.25 - Phase One

  • Monday

    * NEW * 49 Min Lower Body Pyramid

    Bulgarian split squats: 20lb
    Rdls:20lb *each hand*
    Goblet squats with a pulse: 20lb
    Reverse lunges: 12lb *each hand*
    Banded in and outs 
    Alt v-ups

    Workout 

  • Saturday

    * NEW * 36 Min Chest, Shoulders, Triceps & Core

    Arnold Press: 15lb  
    Tricep overhead extension: 15lb
    Chest press: 15lb *each hand* *laying on the bench*
    Laying around the world: 5lb *each hand*
    Tricep dips 
    Pushups 
    Suitcase crunches: 10lb
    Side plank with rotation: 6lb 
    Mountain climbers 

    Workout 

  • Friday

    * NEW *44 Min Lower Body Strength & Conditioning

    Bulgarian split squats: 20lb
    Hip thrusts: 25lb
    Reverse lunges: 12lb *each hand*

     
    Bodyweight curtsy lunges 
    Tiny jump squats 
    Speed skaters

    Workout 

  • Thursday

    * NEW * 26 Min Weighted Full Body HIIT

    Weighted burpess: 12lb *each hand* 
    Dumbbell KB swing into overhead reverse lunge: 12lb
    Weighted boxing: 5lb
    Tricep dips 
    Alt V-Ups 

    Workout 

Week Eight - 12.22.25 - Phase One - lu.ph

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 20lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 12lb *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 
    Workout 

  • Tuesday

    * NEW * 47 Min Back, Shoulders, Biceps & Core

    Single arm supported rows: 15lb
    Bicep curl to overhead press: 12lb *each hand*
    Bent-over reverse flys + Bent over forward
    raise (superset): 7lb
    Arnold press: 15lb *each hand*
    A's: 10lb + Side plank with rotation (superset)
    Russian twist
    Mountain climbers 
    Rotating plank  

    Workout 

  • Thursday

     NEW * 55 Min Lower Body - Glutes and Hamstrings

    Bulgarian split squats: 20lb
    Goblet squats: 20lb
    Rdl's: 20lb *each hand*
    Reverse lunges: 12lb *each hand*
    Elevated glute bridges
    Banded in and outs  

    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 20lb
    Rdl: 20 *each hand*
    Shoulder press: 12lb *each hand*
    Bent-over row: 15lb *each hand*
    Bent-over flys: 8lb
    Tricep overhead extension: 20lb 
    Banded leg burner 
    Dead bugs, alt leg lifts + bicycles 

    Workout 

Week Nine - 12.29.25 - Phase One - p.wk

  • Monday

    * NEW * 51 Min Glute Burner

    Hip thrusts: 25lb
    Single leg hip thrust: 15lb
    Rdls: 25lb *each hand*
    Reverse lunge: 15lb *each hand*
    Static lunge pulse
    Weighted & banded glute bridge: 15lb
    Banded in and outs
    Banded step backs 
    Banded donkeys
    Banded squat with lateral leg lift

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 15lb *each hand*
    Shoulder Press: 15lb (12lb last set)
    Tricep overhead extensions: 15lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Saturday

    * NEW * 57 Min Hamstrings & Glutes

    Goblet squat: 20lb
    Rdls: 25lb *each hand*
    Reverse lunges: 15lb *each hand*
    Hip thrusts: 25lb
    Weighted glute bridges: 20lb
    Banded donkey 
    Glider oblique crunches
    Glider mountain climbers 

    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 20lb
    Rdl: 25lb *each hand*
    Shoulder press: 15lb *each hand*
    Bent-over row: 12lb *each hand*
    Bent-over flys: 6lb
    Tricep overhead extension: 15lb 
    Banded leg burner 
    Dead bugs, alt leg lifts + bicycles 

    Workout 

Week Ten - 01.05.26 - Phase Two

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 25lb
    Rdl's: 25lb *each hand*
    Reverse lunges: 15lb *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 
    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Shoulder press: 15lb *each hand*
    Chest press: 20lb *each hand*
    Chest flys: 10lb *each hand*
    Tricep overhead extensions: 20lb
    Military pushups 
    Slider core 

    Workout 

  • Thursday

    * NEW * 51 Min Glute Burner

    Hip thrusts: 30lb
    Single leg hip thrust: 20lb
    Rdls: 25lb *each hand*
    Reverse lunge: 15lb *each hand*
    Static lunge pulse
    Weighted & banded glute bridge: 20lb
    Banded in and outs
    Banded step backs 
    Banded donkeys
    Banded squat with lateral leg lift

    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 20lb
    Rdl: 25lb *each hand*
    Shoulder press: 15lb *each hand*
    Bent-over row: 12lb *each hand*
    Bent-over flys: 6lb
    Tricep overhead extension: 15lb 
    Banded leg burner 
    Dead bugs, alt leg lifts + bicycles 

    Workout 

Week Eleven - 01.12.26 - Phase Two

  • Monday

    * NEW * 49 Min Lower Body Hamstrings & Glutes

    Rdl's: 25lb * each hand*
    Goblet squat with pulse: 25lb
    Hip thrusts: 40lb
    Bulgarian split squats: 20lb 
    Banded donkeys 
    Banded squat walk
    Banded in and out
    Banded step back  

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 20lb *each hand*
    Shoulder Press: 15lb (20lb last set)
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Thursday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 40lb
    Bulgarian split squats: 20lb (25lb last set)
    Rdl's: 35lb *each hand*
    Goblet squats: 25lb
    Elevated glute bridge: 25lb
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Friday

    * NEW * 26 Min Weighted Full Body HIIT

    Weighted burpess: 15lb *each hand*
    Dumbell KB swing into overhead reverse lunge: 12lb
    Weighted boxing: 6lb *each hand*
    Tricep dips 
    Alt V-Ups 

    Workout 

Week Twelve - 01.19.26 - Phase Two - Lu.ph.

  • Monday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 20lb
    Rdl's: 20lb *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 
    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Shoulder press: 10lb *each hand*
    Chest press: 15lb *each hand*
    Chest flys: 7lb *each hand*
    Tricep overhead extensions: 15lb
    Military pushups 
    Slider core 

    Workout 

  • Thursday

    * NEW * 51 Min Glute Burner

    Hip thrusts: 20lb
    Single leg hip thrust: 15lb
    Rdls: 20lb *each hand*
    Reverse lunge: 10lb *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

    Workout 

  • Friday

    * NEW * 37 Min Pre-Period Full Body

    Reverse lunge: 10lb *each hand*
    Goblet squat: 15lb
    Bent-over reverse flys: 6lb *each hand*
    Dumbbell bent-over forward raise: 7lb
    Basic crunch

    Workout 

Welcome to your first deload week (see below)
This is where you're going to use half the weight you've been using. The focus this week is to go slower.
Build your resistance & endurance at the highest point of tension.
A deload week allow you to a) recover, b) perfect your form and c) go heavier in the next few weeks.

Week Thirteen - 01.26.26 - Phase Two - Deload Wk - P.wk

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 20lb *move slower*
    Bulgarian split squats: 10lb
    Rdl's: 10lb *each hand*
    Goblet squats: 10lb
    Elevated glute bridge: 10lb
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 10lb *each hand*
    Shoulder Press: 10lb
    Tricep overhead extensions: 10lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 12lb
    Rdl's: 12lb *each hand*
    Reverse lunges: 8lb *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 
    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 10lb
    Rdl: 12 *each hand*
    Shoulder press: 12lb *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 

    Workout 

Week Fourteen - 03.02.26

  • Monday

    * NEW * 49 Min Lower Body Hamstrings & Glutes

    Rdl's: 15lb * each hand*
    Goblet squat with pulse: 15lb
    Hip thrusts: 20lb
    Bulgarian split squats: 15lb 
    Banded donkeys 
    Banded squat walk
    Banded in and out
    Banded step back  

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 10lb *each hand*
    Shoulder Press: 10lb
    Tricep overhead extensions: 10lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 12lb
    Rdl's: 12lb *each hand*
    Reverse lunges: 8lb *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 
    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 10lb
    Rdl: 12 *each hand*
    Shoulder press: 12lb *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 

    Workout 

Week Fifteen - 03.09.26

  • Monday

    * NEW * 49 Min Lower Body Hamstrings & Glutes

    Rdl's: 15lb * each hand*
    Goblet squat with pulse: 15lb
    Hip thrusts: 20lb
    Bulgarian split squats: 15lb 
    Banded donkeys 
    Banded squat walk
    Banded in and out
    Banded step back  

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 10lb *each hand*
    Shoulder Press: 10lb
    Tricep overhead extensions: 10lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Thursday

    * NEW * 51 Min Lower Body Build

    Goblet squats: 12lb
    Rdl's: 12lb *each hand*
    Reverse lunges: 8lb *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 
    Workout 

  • Friday

    * NEW * 42 Min Full Body Superset

    Goblet squat: 10lb
    Rdl: 12 *each hand*
    Shoulder press: 12lb *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 

    Workout