Erica Wald

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Lean + Loaded: 6 Week Body Recomp

LEAN + LOADED

6 Week Body Recomp

Build lean muscle. Strip body fat. Feel strong in a body that's been through a lot. Lean + Loaded is a 6-week body recomp program built for postpartum and TTC women, with total-body Strength, Foundation, Core, and Power workouts progressively overloaded across 3-week blocks, plus optional running for body composition and mental health.

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About the program

Are you sick of seeing the same weight-loss challenges everywhere… that clearly weren’t designed for women in the hardest seasons of life — like pregnancy or postpartum? Yeah. Me too. So we’re changing that. Over the next 6 weeks we’re training together inside the HER app with workouts designed to strengthen your core, support your pelvic floor, and improve mobility so your body actually feels good while you’re getting stronger. This challenge is built specifically for women navigating pregnancy, postpartum, or rebuilding strength after having a baby. I’ve seen pregnant women gain muscle and confidence through intentional training, and I’ve watched postpartum women finally break through that “stuck” phase where nothing seems to change. And the fun part? This community actually has a shot at winning. Playbook is putting up $50K in cash prizes, plus I’ll be giving away weekly extra HER prizes along the way. Running will also be programmed in as optional, and is highly encouraged for many early pregnant and postpartum women who are ready for it. All levels are welcome. Show up, stay consistent, and let’s see what your body is capable of.

    Workouts

    Day 0: Welcome to Lean + Loaded
    Day 0: Welcome to Lean + Loaded
    5.0
    Equipment & Programming
    Equipment & Programming
    5.0
    W1/D1: MONDAY HER Strength A
    W1/D1: MONDAY HER Strength A
    5.0
    W1/D1: MONDAY Run OR Run/Walk
    W1/D1: MONDAY Run OR Run/Walk
    5.0
    W1/D2: TUESDAY HER Foundation A
    W1/D2: TUESDAY HER Foundation A
    5.0
    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

    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!
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    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Erica Wald

    Online personal trainer

    I’m Erica 👋 Minnesota born and raised but Denver is my home. After 8 years together I am still obsessed with my fiercely supportive husband and dedicated father. I am a modern, non-traditional mama to a brilliant, unique little boy who loves volcanos. His name is Asher. And dog mama to Cooper and Koda. I specialize in women’s fitness and the functional core. I hype pregnant women up and teach them how to workout safely and effectively. And if you’re a mom already, I help introduce you to your new self. If you’re pregnant, I help you feel safe and empowered to workout.

    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: Erica will be right there to cheer on you.

    Bonus material

    Additional bonus content

    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!

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