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​​WHAT'S INCLUDED

• LIFETIME ACCESS TO A FULL 1-YEAR PROGRAM - A structured, systematic, periodized integrated training program that can be done at home or in a gym setting. This program is very similar to what I use with my 1:1 personal training clients. You may start (or pause) your training at any time (In other words, you may purchase now to take advantage of the Flash Sale even if you don't plan on starting until January!)

• Integrated Training Program Template that combines all forms of training in one system, including:

  • Flexibility

  • Cardiorespiratory

  • Core

  • Balance

  • Plyometric

  • Resistance Training

• Annual Plan - The Annual Plan will show you which "phase" of training you will be in each month.

• Monthly Plan  The Monthly Plan demonstrates a 3-day-per-week workout plan with 3 scheduled Resistance Training workouts on 3 non-consecutive days. 2-3 Cardio Workouts can be done on the Resistance Training days or any other day during the week depending on the client’s schedule.

• Weekly Plan - The Weekly Plan shows exactly what to do in each workout, including exercise demo videos, sets, reps, suggested intensity / weight, rest periods, coaching tips, modifications / substitutions, etc.

• Suggested Workout Schedule ​

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For every workout, you will find the following:

• Exercise demo videos

• Sets

• Weight suggestions

• A spot to record the weight used

• Reps

• Tempo

• Rest

• Notes (i.e. coaching tips, substitutions, modifications, etc.)

 

PLUS

• Menopause-Friendly Training Plan - Details (pdf)

• Menopause-Friendly Training Plan - How-to Guide (pdf)

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WHAT EQUIPMENT YOU’LL NEED

Some of the workouts have exercises that utilize equipment found at all public gyms. However, I have included substitutions for those doing the workouts at home using dumbbells, bands, etc. Below is a list of suggested equipment. You can click on the links to find out where I purchased mine.

• At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (Most of my female clients start with 5 lbs., 8 lbs., and 10 lbs.)

• Stability Ball

• Plyo Box (or something 10-20" high to step up onto)

 

Optional equipment:

• TRX / Suspension Training System OR Doorway Pull up Bar (with bands for assistance)

• Weight Bench

• Barbell + Bumper Plates 

• Rack 

 

The Cardio Workouts can be done on a treadmill (or outside), stationary / assault bike, or rower.

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LOOKING FOR 1:1 PERSONAL TRAINING? CLICK HERE.

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