You will learn foundational lifts and movements that will help you improve overall fitness level, increase strength, endurance and lean muscle mass. The workouts you will follow will push you outside of your comfort zone and change your physique. This program is all about progressive overload meaning we are challenging the body and musculoskeletal system to get stronger through a gradual increase of reps, weight, and/or frequency of lifts in our workouts.

You need a gym membership that has standard workout equipment. Specifically, a variety of equipment including dumbbells, machines, cables, booty bands and resistance bands.

Each week you will have one full body, one push workout, one leg day, and one pull workout. You also have an optional cardio workout but you can choose to rest if you need it. Make sure to take a full rest day each week and take time to stretch and foam to help your body recover. This program is 6 weeks long. Weeks 1-3, will be the same workouts but reps and sets will vary. Weeks 4-6, will be the same workouts but reps and sets will vary.We have the same workouts for three weeks in a row because the brain and the body take time and intentional practice to develop a new movement pattern. So the goal is to get more proficient at an exercise (improve technique and form) and increase the weight, to see significant changes in your strength and your body. Tempo is important; meaning you don't need to rush through your reps. Take your time and let those muscles feel the tension for best results. My challenge to you is to lift heavy while maintaining good form. Here's a good indicator to help you know if you're lifting enough. If you have 10 reps of bicep curls and you get to rep 5 or 6 and you don't feel challenged at all, then you're not lifting heavy enough. Those last 3-4 reps should be challenging to finish. So lift heavy but don't compromise your form. Don't be afraid to slow the rep so you can focus on better technique and form.

Most of the workouts will take you 45-60 minutes but will vary based on how much rest you're taking between exercises and how quickly you move through your sets. Feel free to modify workouts if you're short on time. You can always do less sets and reps. Focus on quality over quantity.

Once you complete these six weeks, I recommend you move on to the Beginner Program Part 2. You have another killer 6 weeks that will continually push you and help you crush those fitness goals. Push yourself and your limits over the next couple weeks. Building consistency takes time. Keep showing up for yourself and your health every single week and I promise amazing things will happen.