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If you are new here, I  highly recommend checking out this guide. This section is intended to guide you on all the ways to
make the most of your experience on this platform! As your virtual coach, I want to make sure you take advantage of the many awesome features and
resources within app. By the end of this video, you should be ready to start your new fitness journey with me, and that makes me so excited!!

I also want to take this time to thank you for trusting me as your trainer and welcome you to the amazing EVOLV Health and Fitness family! I am always a message away if you have any questions :)

Getting Started

Welcome to my app!! I am so happy you are here. In order to prevent overwhelm, I have created this "Getting Started" section to break down all of the features within the app and show you exactly how to get the most out of it. Make sure to view all of the videos within this section to learn about all the cool features within the app. 

If you have any questions, you can always reach out to me directly using the message feature (covered in this section below).

Welcome! Let's Get Started :)

I offer a variety of different programs, from new workouts to choose from each week, specific programs to follow, and challenges launched throughout the year. Having a variety of options to choose from will keep things interesting, keep you motivated, and help to continue reaching new goals. Watch this video to learn more about your options.

Choosing A Workout

If you are someone who likes to piece together your own workout for the week or if you simply want to save workouts you really enjoyed or want to go back to, the favorites feature will really come in handy

If you are a planner and live by a schedule you can also schedule out any of the workouts for the week, month or duration of a program or challenge .

Watch the learn more.

Favorite + Schedule Your Workouts

If you initially signed up with a month to month subscription and wish to upgrade to the discounted annual rate, watch to learn how.

Upgrade Your Subscription

My goal is to always make sure you are having the best experience while using my app.  To find out more about features offered in the app or stay up to date with any new features that we have released, watch here.

Cool Features

FAQ's

I want to make sure you never miss a thing within my app Watch here  to ensure you stay up to date and always have access to me directly.

Contact Me

Hey there! If this is your first time here or you're someone who enjoys something fresh and new each week, this is the perfect place to start! 

This is where I will upload new workouts each week that directly reflect my exact methods of training. I will always try to keep things challenging and effective, yet fun. Each week you will find new workouts that target all muscle groups and ensure a total body transformation!

For the most optimal results, I recommend you pair my workouts with my flexible dieting nutrition guide. Also, for a more personalized experience, I do offer custom macros and nutrition coaching. Feel free to reach out if you have specific questions or are interested in nutrition coaching. 

Share your sweaty selfies using #evolvwithchelseaheiser and tag me @chelsea.heiser on Instagram so I can support you every step of this journey.

Chel’s Weekly Workouts

D1: Lower Body (Gym)

D1: Lower Body (Home)

D2: Upper Body (Back + Shoulders) (Gym)

D2: Upper Body (Back + Shoulders) (Home)

D3: Lower Body (Gym)

D3: Lower Body (Home)

D4: Upper Body (Biceps/Triceps + Core) (Gym)

D4: Upper Body (Biceps/Triceps + Core) (Home)

Full Body Circuit
1 min. ON/ 40 seconds OFF 

Complete each exercise for 1 full minute followed by 40 seconds of rest in between each exercise. Once you have completed each exercise within the circuit, rest for 2 full minutes. Repeat circuit 2 more times for a total of 3 rounds.

D5: Full Body Circuit

My goal for the challenge is not only to provide you with proven methods that will transform your body and health but also educate you along the way so that you can use the information to get results and keep them!

This challenge is 6 weeks long- designed to get progressively more challenging throughout the 6 week time frame. The challenge focuses on progressive overload so that you are able to build lean muscle, improve strength, shed fat, and transform your body composition.  Each week you will push yourself to new extremes, progressively increasing the demands on your muscle so that muscle growth can occur,  fat is shed, and the body transformation you're after will be achieved!
Each week will consist of a 5 day training split (2 lower body, 2 upper body, 1 full body)

Cardio programming will be provided throughout the challenge as well as daily step goals- both of which will build as the challenge progresses.
Optional weekly ab challenges will also be available for those wanting to take their workouts to the extreme and really push themselves.

You also have the option to add on personalized macros based on your starting point, your goals and your lifestyle.  I often times say, you can't out-train a bad diet. By adding a customized nutrition component in, your results are truly maximized! 

I cannot wait to see the progress you make on this journey, and am beyond excited to be joining in on all the fun right along side you!!

Shred Program

I am so excited you are here and that you have made the decision to G.E.T. Shredded in 2023: to GROW, EVOLV, and TRANSFORM your mind, body, and life! 

Make sure to watch all the starting videos below so that you have all the information you need to be successful on this journey. 

Let's get started crushing those goals!

WELCOME TO THE CHALLENGE!!

Make sure to watch the video below so that you know what your daily step targets will be throughout the next 6 weeks and to better understand the importance of daily steps.

**Remember that these are suggestions/goals to set for yourself each day; however it is not the end of the world if they are not achieved each and everyday. Aim to reach them, but give yourself grace if they aren't met on a daily basis. Do your best: Progress over Perfection!!

Daily Step Goals

Cardio has been programmed into the challenge as an additional to accelerate fat loss. 

Watch the video to learn all the details on how cardio will work throughout the challenge. 

If you do not want to do cardio, you do NOT have to. Prioritize daily steps, and if you want to get the most bang for your buck and maximize your results, you have the option to add this component.

Cardio

If you want to turn things up a notch, define your abs, and strengthen your core, join in on the weekly Ab Challenge!!

see video for all the details :)

Ab Challenge (optional)

Keep track of what you are completing throughout the challenge. This is a great way to stay on track and keep yourself accountable. 

Click the link to access your accountability calendar:
https://drive.google.com/file/d/1UZm3N3QyGvb54Ro91uhgITKaPRiAtcei/view?usp=sharing

**you will get your personal *blank* calendar along with a completed example calendar

Post to your stories and tag me (@chelsea.heiser) :)

Accountability Calendar

Before and After photos are one of the most important ways to visualize your progress. Often times the scale weight and/or measurements can be misleading and often time lead to feeling discouraged. However progress photos can really show you how much your body has transformed. 

This is also required in order to be eligible for the grand prize! 

Make sure to watch the video for all the details on before and after photos.  

- Graphic for B/A photos: https://drive.google.com/file/d/1CJtXlBSeaPNZ9Sl-j-IhXXsd0ZYMdTeO/view?usp=sharing

- How to correctly take B/A photos: https://drive.google.com/file/d/1lQKyYDYFETWJqEyKLCIt0-WZeWQwSTk8/view?usp=share_link 

- Link to submit BEFORE photos: https://forms.gle/gmbaK1PpyjD2mkgV9

- Link to submit AFTER photos: https://forms.gle/CD8r5Kf3Lwd5E39G9

Before/After Photos

W1/D1

W1/D2

W1/D3

W1/D4

Full BodyEMOM : every minute on the minute

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps (listed in each exercise description) for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

**THE NUMBER OF REPS WILL BE DISPLAYED IN THE EXERCISE DESCRIPTION. THE 1 MINUTE TIMER WILL BE AVAILABLE FOR THE DURATION OF EACH EXERCISE.

W1/D5

Week 1 Ab Challenge goal: x2 

If you choose to join in on the Ab Challenge, you are welcome to add this onto any day of your liking. 

The goal is to add it in 2 times this week. However, you can do it as many times as you would like or that time allows! 

(Remember to track it on your accountability calendar)

W1 Ab Challenge (optional)

W2/D1

W2/D2

W2/D3

W2/D4

Full Body AMRAP- (as many rounds as possible).

 This workout is divided into 4 circuits consisting of 4 exercises within each circuit. You will set the timer for 8 minutes for each circuit. Complete the desired number of reps for each exercise. Once you have completed all exercises, you will continue repeating the circuit for as many rounds as you can before the 8 minute timer goes off. 

Repeat this process for all 4 circuits. Rest when needed, but the goal is to complete multiple rounds in the given time. You can rest as much as needed in between each circuit.

W2/D5

GOAL: Complete 2x this week (add on to any workout day and/or do solo)

W2 Ab Challenge (optional)

W3/D1

W3/D2

W3/D3

W3/D4

W3/ D5

GOAL: Complete 3x this week (add on to any workout day and/or do solo)

W3 Ab Challenge (optional)

W4/D1

W4/D2

W4/D3

W4/D4

Full Body EMOM 

EMOM= every minute on the minute

W4/D5

GOAL: Complete 3x this week (add on to any workout day and/or do solo)

Complete each exercise for time. Little to no rest in between each exercise. Once you have completed the full circuit, rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

W4 Ab Challenge (optional)

W5/D1

W5/D2

W5/D3

W5/D4

Full Body AMRAP- (as many rounds as possible).

 This workout is divided into 4 circuits consisting of 4 exercises within each circuit. You will set the timer for 10 minutes for each circuit. Complete the desired number of reps for each exercise. Once you have completed all exercises, you will continue repeating the circuit for as many rounds as you can before the 10 minute timer is up. 

Repeat this process for all 4 circuits. Rest when needed, but the goal is to complete multiple rounds in the given time. You can rest as much as needed in between each circuit.

W5/D5

W5 Ab Challenge (optional)

W6/D1

W6/D2

W6/D3

W6/D4

FULL BODY CIRCUIT

1 MIN ON/ 30 SEC OFF

PERFORM EACH EXERCISE FOR 1 MINUTE, RESTING 30 SECONDS IN BETWEEN EACH EXERCISE. ONCE YOU HAVE COMPLETED ALL EXERCISES WITHIN THE CIRCUIT, REST FOR A FULL 2 MINUTES BEFORE REPEATING THE CIRCUIT 3 MORE TIMES FOR A TOTAL OF 4 ROUNDS.

W6/D5

W6 Ab Challenge (optional)

Lower Body

Lower Body  (Home)

Lower Body  (Gym)

Lower Body + Cardio  (Gym)

Lower Body + Cardio (Gym)

Lower Body (Gym)

1. RDL
2. Bulgarian split squat
3. Leg Press
4.Curtsy  lunge
5. Abductions forward 
5b. Abductions leaning back

Banded Circuit:
Banded donkey kicks
Banded fire hydrants
Banded glute bridge
Banded step backs

1. Smith Machine Back Squat
2. Smith Machine Reverse Lunge
3. Sumo Deadlift 
4. Cable Pull Throughs 
5. Hamstring Curl 

(progressive overload: focus on increasing weights with each addition set, for the exercises that have a decrease in reps, weight should increase- add 2.5-5lbs with each additional set)

Optional Burnout:
1. Banded jump squats
2. Banded Lateral Step Squat 
3. Jump lunge  
4. Burpees

Lower Body + Booty Burnout (Gym)

Lower Body + Core (Gym)

Progressive Overload focused.  For some exercises, you will notice that the reps decrease. For these, you will increase the weight as your reps decrease. I recommend increasing by 2.5-5lbs for each additional set. Keep in mind you want to really be pushing yourself with weight without sacrificing proper form. The last 1-2 reps should be very challenging to complete, but not so challenging that you are unable to execute with good form. 

For exercises that I recommend a range for the reps (10-12 reps) I recommend starting with a moderate weight and try increasing the weight each set. You want to aim to hit the higher end of the reps range (for this example that will be 12 reps), as you increase the weight, you may find that on the last set you are unable to complete all 12 reps with the heavier weight, and this is when you would drop down to 10 reps.

Lower Body (glute focused) (Gym)

Timed circuit: Complete each exercise for 40 seconds and rest for 20 seconds in-between each exercises.. Once you have completed the full circuit, rest for 1 full minute, then  repeat circuit an additional 4 times for a total of 5 rounds (about 30 minutes total)

Equipment needed: 
- DBs 
-Booty Bands

30 Minute Booty Blast (Home/Gym)

AMRAP: As many rounds as possible

You will have 2 separate circuits, each will be 15 minutes long. Set your timer for 15 minutes then complete each exercise within the circuit for required number of reps. Try to take as little rest as possible in between each exercise, and rest as needed after the completion of the full circuit. Once you feel well rested, jump right back in at the beginning of the circuit. Continue until your 15 minutes is up. Next, you will do the same thing for Circuit 2.

Lower Body AMRAP Circuit (Home/Gym)

1. BB Sumo Deadlift (4x10)
2. BB Hip Thrust (4x8)
3. Smith Machine Reverse Lunge (4x12/side)
4a. Sumo Straddle Squat (3x12)
4b. Jump Squats (3x10)
5.  DB Narrow to Wide Squat step outs (3x10/side)
6. Cable Glute Pull Throughs (3x12)
7. Cable Glute Kick back (3x12/side)

Lower Body 1 (Gym)

Upper Body: Push

Upper Body  (Gym)

Upper Body  (Home)

1. Shoulder press machine
2. Chest press machine
3a. Alternating DB Shoulder Press
3b. Incline chest fly
4. Bench dips
5a. Cable uprights row
5b. Single arm cable tricep kickback


Core Circuit:
Commandos
Reverse crunch
In and out side to side

Chest, Triceps, Shoulders + Core (Gym)

Chest, Triceps, Shoulders + Cardio (Gym)

Chest, Tri's, Shoulders+ Core (Gym)

Chest, Tris, Delts (Gym)

Chest/Tris/Shoulders+ CORE (Gym)

Upper Body: Pull

Upper Body (Gym)

Upper Body (Home)

1. Assisted/Regular Pull ups (if you do not have a resistance band or an assisted pull up machine at your gym, you can substitute neutral grip lat pulldowns)
2. Single arm lat pull down 
3. Bent over single arm cable row
4a. Straight bar bicep curl
4b. Face pulls- record?
5a. Ez bar 21s
5b. Bent over reverse fly 

Cardio
30 minutes

Back + Biceps + Cardio (Gym)

Upper Body: Back + Bis (Gym)

Back, Bi's, Rear Belts (Gym)

Back + Bis (Gym)

Back/Bis + CORE (Gym)

Shoulders

Upper Body (Delts focused) + Core (Gym)

Back & Shoulders + Cardio (Gym)

Upper Body: Back + Delts (Gym)

Full Upper Body

Upper Body + Core (Gym)

Upper Body + Cardio (Gym)

Biceps & Triceps + Cardio (Gym)

40 seconds ON / 20 seconds OFF

Perform each exercise for 40 seconds with 20 seconds of rest in between each exercise. Once you have completed the full circuit, rest for 1 minute then repeat circuit 2 more times for a total of 3 rounds.

Upper Body Burn (Home/Gym)

EMOM: Every Minute On the Minute 

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

EMOM Sexy Arms in 30 (Home/Gym)

Full Upper Body (Gym)

1. Cable Rope Straight Arm Lat Pulldown (4x12)
2. Lat Pulldown machine (4x12)
3. Cable Cross-over reverse fly (3x15)
4a. Smith Machine Shoulder Press (3x12)
4b. Smith Machine Upright Row (3x12)
5a. 90 degree lateral shoulder raise (3x12)
5b. Seated Lateral Raise (3x12)
6a. Cable Rope Bicep Curl (3x15)
6b. Cable Rope Tricep Pushdown (3x15)

1a. Arnold Press (4x12)
1b. Around the worlds (4x12)
2a. Single Arm DB Row (4x10/side)
2b. Inverted Row- underhand grip (4x8)
3a. DB Concentration Curl (3x12/side)
3b. DB Single Arm Overhead Tricep Extension (3x12/side)
4. Renegade Row + Push up (3x10)
5. Walk out + Commando (3x10)

Abs/Core

Full Body

Full Body Circuit (Home/Gym)

Full Body EMOM (Home/Gym)

AMRAP- as many rounds as possible. You will set the timer for 30 minutes for the entire workout. Complete the desired number of reps for each exercise. Complete as many rounds of the circuit as possible within the 30 minutes. The goal is to move quickly from exercise to exercise and to rest as needed once you have completed each exercise. As soon as you feel that your heart rate has come down enough, start over with exercise 1 and run through the circuit again. Continue this sequence until the 30 minutes is up.

Full Body AMRAP (Home/Gym)

Spell out H-A-L-L-O-W-E-E-N with each exercise. You will have 40 seconds to complete each exercise, with 20 seconds of rest in between. Once you have completed all exercises within the circuit, rest for 60 seconds and repeat the circuit 2 more times for a total of 3 rounds.

HALLOWEEN Full Body Circuit (Gym)

Full Body (Home/Gym)

Complete the full circuit then proceed to HIIT running portion. If you do not have a treadmill, you can complete the run outside or complete 5 rounds of the circuit rather than 3

HIIT + Core  (Home/Gym)

Spell Out Merry Christmas with this fun and effective exercise. Depending on how much time you have to spare, complete 2-4 rounds total. You choose what works best for you!! 

We will be hitting all the muscle groups with this one. A great way to get in some movement on Christmas, elevate the heart rate, and get a good sweat on before or after all the holiday festivities! 

I hope you all have a very MERRY CHRISTMAS!! 

Don't forget to tag me in your sweaty selfies and workout videos @chelsea.heiser on IG. I love connecting and seeing you guys crush your goals!

CHRISTMAS DAY CIRCUIT (Home/Gym)

Start 2023 off with this quick full body workout to kickstart your health and fitness goals :)

You will complete a total of 23 reps for each exercise. Circuit has 2 or 3 exercises- you will complete a total of 3 rounds for each separate circuit/superset.

New Year Full Body

FULL BODY CIRCUIT 

1. DB Thrusters + Cross Over Knee Drive (x10/side)
2. DB Bent Over Row + Squat and Curl (x10)
3. Reverse Lunge + Curtsy Lunge (x10/side)
4. Squat Curl + Front Raise (x10)
5. Kettlebell Swings (x20)
6. Squat into Plank Jump Back  (x10)
7. Mountain climbers (x40)
8. Alternating Jackknives (x10/side)

Repeat 2-3 more times through for a total of 3-4 rounds (depending on fitness level and/or time)

Full Body Circuit: Dumbbell Only

Perform each exercise back to back with 30 seconds of rest in between each exercise. Once you have completed the full circuit, rest for 2 minutes and repeat circuit 3 more times for a total of 4 rounds

At Home Workouts

Full Body  (Home/Gym)

Lower Body + Cardio (Home)

Upper Body (Delts focused) + Core (Home)

Lower Body (Home)

Upper Body + Core (Home)

Upper Body + Cardio (Home)

Back + Biceps + Cardio (Home)

Lower Body + Booty Burnout (Home)

HALLOWEEN Full Body Circuit (Home)

Chest, Triceps, Shoulders + Core (Home)

Lower Body + Core (Home)

Biceps & Triceps + Cardio (Home)

Back & Shoulders + Cardio (Home)

Upper Body: Back + Bis (Home)

Chest, Triceps, Shoulders + Cardio (Home)

Lower Body (glute focused) (Home)

Upper Body: Back + Delts (Home)

Full Upper Body (Home)

1a. DB Step Up (4x12/side)
1b. DB B stance deadlift (4x12/side)
2a. DB Bulgarian Split Squat (4x12/side)
2b. Body weight Bulgarian Split Squat (4x10/side)
3a. Goblet squat lateral lunge (3x10/side)
3b. Goblet squat pulses (3x15)
4. Resistance Band Leg Extension (3x15)
5. Resistance Band Hamstring Curl (3x15)

1. RB Straight Arm Lat Pulldown (4x12)
2. RB Lat Pulldown (4x12)
3. RB Cross-over reverse fly (3x15)
4a. DB Shoulder Press (3x12)
4b. DB Upright Row (3x12)
5a. 90 degree lateral shoulder raise (3x12)
5b. Seated Lateral Raise (3x12)
6a. Seated DB Hammer Curl (3x15)
6b. DB Overhead Tricep Extension (3x15)

1. DB Sumo Deadlift (4x10)
2. DB Hip Thrust  1+1/4 (4x10)
3. Deficit Reverse Lunge (4x12/side)
4a. Sumo Straddle Squat (3x12)
4b. Jump Squats (3x10)
1.  DB Narrow to Wide Squat step outs (3x10/side)
2. RB Glute Pull Throughs (3x12)
3. RB Glute Kick back (3x12/side)

Welcome to my Playbook