Christina Shepherd

Strength & Conditioning Specialist

This program should be done after completing Hourglass 1 and 30 day core. This is an intermediate to advanced program that builds upon the foundation from those programs. 

It has 2 lower body workouts and 2 upper body workouts per week. It also has a core workout each week that can be done 1-4x per week. 

If you want to do 5 workouts per week (not including core work), repeat one of the lower body day workouts. 

Pick a weight that is challenging in your workouts and put full effort into every single rep and every single set of these workouts.

The workouts in this program are 30-60 minutes. Definitely take your time. Rest when needed and listen to your body.

Definitely reach out if you have any questions,  and we will come up with a solution together. 

Long bands https://amzn.to/48GLjbz

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