Jill Thornton

Body Transformation Coach

💪 Welcome to 12 Weeks of Body Workouts

These workouts are designed to help you build strength, tone your body, and boost your fitness using my Build • Balance • Burn method

You’ll train 5 days per week with the flexibility to choose 30- or 45-minute workouts, depending on your schedule. Each workout includes a warm-up and is 60 minutes or less from start to finish.

Each workout has options for dumbbell only movements.  Videos for those movements are listed under 'Option Demos'.  This gives you a variety of options to choose from based on the equipment you have available.

Every workout is built around three core components: Build, Balance, and Burn — for a well-rounded routine focused on strength, muscle growth, stability, and calorie burn.  You will also see sprints and core work built in.

Workout Breakdown:

Each section is 15 minutes or less. You can complete 2 segments for a 30-minute session or do all 3 plus the warm-up for a full 60-minute workout.

Progressive overload is applied weekly, increasing reps and adjusting loads to keep you consistently progressing.

RPE (Rate of Perceived Exertion) will be used throughout the program to help you lift with intention and intensity:

RPE 1–4: Very light effort (warm-up/recovery)
RPE 5–6: Moderate effort (4–5 reps left in the tank)
RPE 7–8: Challenging but doable (2–3 reps left)
RPE 9: Very challenging (1 rep left)
RPE 10: Max effort (no reps left)

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