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The Ultimate Summer Workout Plan

The Ultimate Summer Workout Plan

Lose The Fluff, Keep The Buff

Lose the Fluff, Keep the Buff is a high-impact fitness program designed to strip away unwanted fat while preserving hard-earned muscle. Perfect for those who want to lean out without losing strength, this program combines smart nutrition, targeted workouts, and sustainable habits to reveal a stronger, sharper physique—without the guesswork. Burn fat, stay strong, and redefine your body.

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Goal:
Progression
Bikini Body, Functional, Cardio, Full Body
6 weeks program 5 days/week 45-60 mins
Level:
All Levels
Goal:
Progression
Bikini Body, Functional, Cardio, Full Body
6 weeks program 5 days/week 45-60 mins
Level:
All Levels
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Train For Longevity

Build strength that lasts a lifetime. This isn’t just about aesthetics—it’s about feeling energized, resilient, and capable in every season of life. Train smart, move well, and future-proof your body with workouts designed to support your joints, hormones, and heart health—because longevity is the real flex. The foundation for this program is created in the kitchen. Whether you are working out at home or in the gym, change will come much faster with the proper nutrition and lifestyle changes. Sleep well! Eat well! Drink water! Avoid alcohol! You will see changes in your body, in your mind, in your surroundings.
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    Workouts

    Burn the Fluff, Keep The Buff D1
    Burn the Fluff, Keep The Buff D1
    5.0
    buff not fluff day 2
    buff not fluff day 2
    5.0
    Strength=change day 3
    Strength=change day 3
    5.0
    💪 Day 4: Back & Biceps Goal: tighten the arms and back
    💪 Day 4: Back & Biceps Goal: tighten the arms and back
    5.0
    Full body burn & cardio sculpt
    Full body burn & cardio sculpt
    5.0

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Catherine Davenport

    Online personal trainer

    Hello! I am a mother! I have four kids and zero excuses to not stay in shape, maintain flexibility, and make sure that I am the absolute best form of myself so that I can always be able to do things with them. I’m a certified personal trainer. My origination began in group fitness so I truly enjoy the atmosphere that can be created in a large group and sending good vibes to everyone turning somebody’s frown upside down for the day is my mission in life! A good workout always does the job.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Catherine will be right there to cheer on you.

    Bonus material

    Mobility & Recovery Toolkit 10-minute mobility flows Foam rolling & stretch routines Breathing techniques to lower cortisol and aid recovery Hormone-Smart Training Tips (especially for women 35+) Best times of the month to push vs. pull back Strength over cardio: why it matters for metabolism Sleep, stress, and training sync

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

    24/7 customer support

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    In-app chat support

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