With so many fitness options to choose from, I understand the need to find what works best for you. That’s why I’ve created intuitive take-and-go programs you can download and do on your own. Choose from a variety of 8-12 week programs that fit your comfort level, equipment access, and personal preferences. All progress is tracked through the app. My goal is to make it possible for you to reach your goals. So I aim to make everything as convenient and intuitive as possible.
STRONG HAPPENS
INTERMEDIATE
This is a great gym or home based program that is appropriate for the intermediate client that is still developing skills with a barbell (can replace with dumbbells) and learning overload techniques. If you have 6-18 months of gym experience, this program is appropriate for you!
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- 3 workouts/2 cardio per week
- 12 weeks total
This is a great gym based program that is appropriate for the intermediate client that is still developing skills with a barbell (can replace with dumbbells) and learning overload techniques. If you have 6-18 months of gym experience, this program is appropriate for you!
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- 4 workouts per week
- 12 weeks total
ADVANCED
If you have some experience with weights and want to take your training to the next level, then this program is for you! Learn the key concepts of resistance training while building overall strength. This program requires you have access to basic gym equipment at a gym (cable column, barbell, dumbbells, leg extension/curl, leg press).
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- 4 workouts per week
- 12 weeks total
If you have some experience with weights and want to take your training to the next level, then this program is for you! Learn the key concepts of resistance training while building overall strength. This program requires you have access to basic gym equipment at a gym (cable column, barbell, dumbbells, leg extension/curl, leg press).
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- 4 workouts per week
- 12 weeks total
If you have some experience with weights and want to take your training to the next level, then this program is for you! Learn the key concepts of resistance training while building overall strength. This program requires you have access to basic gym equipment at a gym (cable column, barbell, dumbbells, leg extension/curl, leg press).
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- 4 workouts per week
- 12 weeks total
If you have some experience with weights and want to take your training to the next level, then this program is for you! Learn the key concepts of resistance training while building overall strength. This program requires you have access to basic gym equipment at a gym (cable column, barbell, dumbbells, leg extension/curl, leg press).
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- 4 workouts per week
- 12 weeks total
RESULTS HAPPEN
AT-HOME PROGRAM
Working out from home? This program gives you incredible results in only 30-40 minutes a day! This 5x per week program offers 3 days of weights along with 2 days of high intensity interval training aimed at maximizing your strength and cardio fitness goals with a small time commitment. Perfect for busy women who want to challenge themselves in a short amount of time. Take this workout program on the road when traveling or perform in the comfort of your home. You don’t need to workout for hours to see epic results. This program was designed to be done at home with limited equipment. Dumbbells, bands (short and long, and a step/bench is all that's needed.
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- 3 Strength/2 HIIT workouts per week
- 8 weeks total
GYM PROGRAM
If you are starved for time and want to see incredible results in 30-40 minutes, this program is for you! Over the course of eight weeks, you’ll be pushed both in the weight room, as well as your cardiovascular fitness. This 5x per week program gives you fast and furious results with cardio and strength training options to get you in and out of the gym and onto the rest of your day without compromising your results. My most requested program is finally here! This program requires that you have access to basic gym equipment (cable column , barbell dumbbells, leg extension/curl, leg press).
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- 3 Strength/2 HIIT workouts per week
- 8 weeks total
GLUTES HAPPEN
If you’re a novice in the weight room, returning from injury, or simply want a slower pace, then this program is for you! Learn the key concepts of resistance training while building your booty. This program requires that you have access to basic equipment that you would find at most commercial gyms (dumbbells, cable column, bands, smith machine, etc.).
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- 4 workouts per week
- 12 weeks total
If you have some experience with weights and want to take your training to the next level, then this program is for you! Learn the key concepts of resistance training while building your booty. This program requires that you have access to basic equipment that you would find at most commercial gyms (dumbbells, cable column, bands, smith machine, etc.).
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- 4 workouts per week
- 12 weeks total
ABS HAPPEN
This program is designed to strengthen your entire core including not just the abdominal muscles but also strengthening the back and glutes to encompass a strong trunk. This program offers 3 days/week with a bonus day that focuses on the back and glutes. Each workout is around 10-15 minutes and can easily be done alone or before or after a strength or cardio workout!
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- 4 workouts per week
- 8 weeks total
PERFORMANCE HAPPENS
This program was built for the endurance athlete that performs a lot of running, cycling, hiking, or triathlon events and has a strong desire to remain injury free and increase their performance by adding strength training into their routine. This 12 week program offers a 2 days/per week of a full body routine with an emphasis on lower body with an additional 3rd bonus day that includes more core work as well as upper body for those performing triathlon or simply wanting to keep some additional upper body into their routine. Finally this program includes a fourth day for mobility that you can pepper into any of the other days as needed. The program has new workouts every three weeks to keep you progressing and to keep your mind fresh.
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- 3 workouts per week
- 12 weeks total
FOUNDATION HAPPENS
Foundation Happens was designed to build a solid foundation by increasing work capacity, balancing muscle symmetry and plugging energy links so that you can decrease the risk of injury and perform better and safer in the gym over a training year. It should be prioritized at some point during a training year for everyone (beginner to the advanced female lifter). This program can be done at the gym or at home. Alternate exercises are provided for gym. equipment when needed.
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- 3 Strength / 2 Cardio workouts per week
- 8 weeks total
SUSPENSION HAPPENS
This beginner program is designed for those who are new to TRX, returning from injury, or simply want a slower pace. The goal is to learn correct movement patterns and practice them before advancing to a more challenging program. This beginner program is definitely not easy or boring, but it is accessible for most. Over this 12-week program, you will learn how to master the basic foundational movements focusing on mobility, balance, and strength. The program calls for three workouts per week with an optional bonus day should you feel up to it. Optional props include light dumbbells and an exercise ball.
Suspension Happens Intermediate pushes the boundaries of your physical fitness. With shorter rest times and more challenging exercises, you will gain an extreme amount of fitness and strength over this 12-week period. You can count on better balance, an increase in unilateral strength, and a huge calorie burn from these 45-60 min sessions. Step up your fitness with Suspension Happens 2.0!
COMING SOON
Learning to Lift was designed for females who want to get into lifting, but aren’t sure where to start. During this twelve-week program, you’ll learn exactly how to perform each exercise with proper form as well as understand common errors that can occur with each movement. See how Learning to Lift can take you from bodyweight to barbell in just 12 weeks.