A range of dumbbells and resistance bands

TRAIN CONSISTENTLY Complete every workout that you have committed to, even if you miss a day and have to make it up later. If you are limited on time, still show up and remove some sets. It’s about choosing to show up and progress over time. Every bit counts! NOTE YOUR MEASURES OF PROGRESS The scale and photos are obvious ways to track progress but it’s also important to make note of your strength, energy levels, form improvements, mood, sleep quality, nutrition choices etc… CHALLENGE YOURSELF Make sure you select a weight that challenges you for the reps given, while maintaining good form. You should feel like you need the allocated rest time to recover. Record your weight over the weeks to ensure you push yourself. NUTRITION You can’t outwork a bad diet. Remember the essentials: to eat mostly whole foods (from the earth!), approx 1g/lb of body weight in protein and drink your body weight (in ounces) in water. For more in-depth information, visit my Insights page for my nutrition guide.

This is designed for ALL skill levels. For beginners, I suggest focusing on form rather than load and to give yourself permission to take off a set of each exercise. Ease into movement and create a strong foundation first! For intermediate and advanced folks - challenge yourselves. At the end of each 3 week phase, make sure you UP THE INTENSITY!

The week consists of: ▫️4x Strength Training (2x Push / 2x Pull) ▫️1x Core n Conditioning ▫️1x Mobility I have given a suggested schedule but understand that it may not fit everyone’s life/schedule. If you need to modify it, take these points into account: ▫️Day 3 and 4 are interchangeable ▫️Aim to have no more than 2 (or 3 max) strength training days back to back ▫️Not everyone can train 4-5x a week - I get it. Therefore your training week may be 8-9 days long. This means I don’t want you to skip a workout just because a calendar week is over. Work through them in order and cycle through at your pace.

▫️Increase in strength, confidence and athletic ability 💪 ▫️Understand fundamental push and pull movements and the importance of a well rounded training program! ▫️And of course - enjoyment and fun!!