top of page

WORKOUT PLANS

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.
New and Noteworthy
Workout Plans
SH_Card.png

Available Plans

Strong Happens

This collection of workouts includes beginner, intermediate, and advanced plans. The beginner plan was designed to be done at home and focuses on the essential techniques of strength training. The intermediate plan, which offers both at-home and gym options, gives those with moderate lifting experience a chance to develop their techniques further with a focus on building muscle and max strength. Experienced lifters will benefit from the advanced programs which offer more challenging overload techniques for those comfortable with barbell and machines in a gym setting.

  • Beginner | Home | 12 Weeks

  • Intermediate 1.0 | Home + Gym | Weeks 1-12

  • Intermediate 2.0 | Gym | Weeks 13-24

  • Advanced 1.0 | Gym | Weeks 1-12

  • Advanced 2.0 | Gym | Weeks 13-24

  • Advanced 3.0 | Gym | Weeks 25-36

  • Advanced 4.0 | Gym | Weeks 37-48

PH_Card.png

Power Happens

Specifically designed for females 35+, this intelligent program written with Dr. Stacy Sims, will set you up to be strong and independent for decades to come. This collection tackles everything the peri and postmenopausal female is needing, including max strength blocks fused with hypertrophy blocks for those that want to maintain and gain max strength and power along with building muscle. We have included HIIT and SIT workouts weekly alongside mobility and core work to keep our hearts healthy, our bodies mobile, and our core strong. With 2 time options to choose from (30 minute max strength workouts or 60 minute max strength and hypertrophy workouts) you have freedom to choose whatever works for you on the specific strength training days. There is a beginner and intermediate/advanced program in this collection that can be completed at home or at the gym.

Available Plans

  • Beginner | Home + Gym | 12 Weeks

  • Intermediate/Advanced | Home + Gym | 12 Weeks

PHX_Webcard.png

Power Happens Express

Power Happens Express is a 12-week program with "bang for your buck" 30-40 minute strength workouts. It is 4 days per week (2 upper and 2 lower) with SIT finishers on 2 of those days, plus an option HIIT workout. Programming and new overload methods change every three weeks. It is recommended that you are comfortable in the weights room (although can be done at home with limited equipment) and comfortable lifting heavy loads. It is also recommended that you have been approved for heavy strength training by your physician and are injury free. Note: This program does not come with any resources, nutrition modules, or live Q and A’s, etc. that were included with the Power Happens original beginner and intermediate/advanced groups.

Available Plans

  • Intermediate | Home + Gym | 12 Weeks

PHH_Card.png

Physique Happens

The Physique Happens collection includes gym-based programs appropriate for the advanced client who is comfortable with a barbell and looking for a program which uses a variety of challenging overload techniques to build max strength while also emphasizing muscle growth. While this collection has a "physique focus" with an emphasis on glutes, abs, calves, and shoulders, it is still an intelligently planned full body program. New programming and overload methods are introduced every four weeks. It is recommended to start with Physique Happens 1.0 and progress in order as each plan features techniques designed for advancement to the next plan. If you have at least 12-18 months of gym experience, this program is appropriate for you!

Available Plans

  • Advanced 1.0 | Gym | Weeks 1-12

  • Advanced 2.0 | Gym | Weeks 13-24

  • Advanced 3.0 | Gym | Weeks 25-36

GH_Card.png

Glutes Happen

The Glutes Happen collection is a fantastic gym-based program appropriate for the beginner or intermediate lifter. While the emphasis is on building the glutes, it is still a great full-body strength program. If you have at least six months of lifting experience, the beginner or intermediate plans will be appropriate for you.

Available Plans

  • Beginner | Gym | 12 Weeks

  • Advanced | Gym | 12 Weeks

AH_Card.png

Abs Happen

Abs Happen is designed to strengthen your entire core including, not just the abdominal muscles, but also the back and glutes to encompass a strong trunk. This program offers three 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 as well as before or after a strength or cardio workout!

Available Plans

  • All Levels | Home + Gym | 12 Weeks

RH_Card.png

Results Happen

The Results Happen collection was designed with bang-for-you-buck movements that can be completed within a 30-minute window. With at-home and gym-based plans, this collection gives you the freedom to get in, get out, and get the results you want.

Available Plans

  • Intermediate | Home | 12 Weeks

  • Intermediate | Gym | 12 Weeks

PerH_Card.png

Performance Happens

Performance Happens was built for endurance athletes such as runners, cyclists, hikers, and triathletes who have a strong desire to remain injury free and increase performance by adding strength training to their routine. This 12 week program offers two strength days with an optional bonus day that includes core work as well as upper body for those performing triathlons 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.

Available Plans

  • All Levels | Home + Gym | 12 Weeks

FH_Card.png

Foundation Happens

Foundation Happens was designed to build a solid foundation by increasing work capacity, balancing muscle symmetry and plugging energy links so 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.

Available Plans

  • All Levels | Home + Gym | 12 Weeks

SuH_Card.png

Suspension Happens

The Suspension Happens collection is perfect for those craving challenging workouts in the comforts of their own home. Designed to be done with TRX (or other suspension training system), you will gain overall strength, stamina, and balance with these 45-60 minute sessions.

Available Plans

  • Beginner | Home | 12 Weeks

  • Intermediate | Home | 12 Weeks

LTL_Card.png

Learn to Lift

Learn to Lift is designed for women looking to take their strength training to the next level. This plan consists of three training sessions per week and offers detailed video guidance needed to properly perform popular lifting movements using equipment found inside most gyms. If you’re looking to transition your workouts into a lifting gym, this is the perfect plan to ensure you do it properly, safely, and effectively.

Available Plans

  • Beginner 1.0 | Gym | 12 Weeks

  • Beginner 2.0 | Gym | 12 Weeks

YH_Webcard.png

Yoga Happens

Join Allie Greer as she guides you through 10 yoga classes designed to help you move better and recover quicker - all in 30 minutes each. 

Available Plans

  • All Levels 1.0 | Home | 10 Classes

bottom of page