Choosing your strength program:

The Jumpstart Program is designed to introduce basic movements and help build a solid foundation of strength. It is ideal for individuals who are new to working out.

The first four strength programs utilize progressive overload to increase overall strength while incorporating elements of metabolic conditioning. These programs feature compound, unilateral, and multi-planar movements, with sets and reps scaled based on the program phase. There is also a minimal equipment option for those working out at home.

After completing Strength 4.0, you can either repeat the year-long program with heavier weights at your improved fitness level or advance to the Next Level Program, which will challenge you in the best possible way!

How to use the TRANSFORM program:

There are three to four days of strength workouts per week depending on the program you are doing. The workouts are composed of supersets, circuits, and stand alone exercises. 

A superset is two exercises done back to back with little to no rest in between. After the second exercise rest for a short period before starting the superset over. 

Circuits are a group of exercises where you perform one exercise for a set amount of reps before moving on to the next exercise. Once every exercise in the group is completed, rest and repeat the circuit. 

For stand alone exercises complete set reps for each round and rest before starting the next round. The rep amount may change between rounds. 

If you are unable to do an exercise or do not have the equipment for an exercise click on the tab in the upper righthand corner that has two arrows crossing to view the alternate exercise. If there is no alternate exercise listed, send me a message and I will add one for you! 

How to choose your weights:

When choosing weights you want to pick a weight that is challenging for the last two reps. If at the last rep you feel as though you could do several more reps then consider increasing weight. If during later sets of the same exercise you are not able to perform all of the reps, it is ok to keep that same weight! Aim for a slightly lower rep count, and try to increase the rep count with that same weight the following week. However, if the weight you chose becomes so challenging that you start to lose form before the desired rep amount then drop weight. 

In the TRANSFORM program there are exercises that will change rep amount with each round. In this case as the rep amount decreases you will increase weight. 

Yoga, Core, Mobility, Suspension Training

On the additional days of the week you have the option to take yoga, core, or suspension classes. These are optional! Do not feel like you have to do it all! We recommend that you have at least 2 rest days per week. The mini yoga series, mobility, and core finishers can be done on the same day as the strength workout or on a different day. We highly recommend that you take some time to work on mobility. This will increase your range of motion and improve your lifting form! The rest and recovery mini yoga class will help with recovery and prepare you for your next workout! You can do these classes after your workout or when you have free time during the day.