Kimberly Rogers
S + C 1.0
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Strength and Conditioning
This is a 4 week program with a Push/Pull/Leg Split. It also has a conditioning day each week and active rest days. On the active rest days it is expected that you are active for at least an hour. Activities include hiking, biking, running, swimming, walking, yoga, sports, etc.
Goal:
Conditioning
Conditioning
4 weeks program
Level:
All Levels
All Levels
Location:
Home
Home
Goal:
Conditioning
Conditioning
4 weeks program
Level:
All Levels
All Levels
Location:
Home
Home
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, straightforward, 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
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Kimberly Rogers
Online personal trainer
I am an ACSM Certified Personal Trainer and have always enjoyed strength training. Lately, I have struggled with mental illness and being physically active has helped combat such trials. It also has spurred me to study strength training in depth, attending University for the past couple years to receive a Master of Science of Strength Conditioning and Performance. I plan to share science based training and content that will help individuals develop sound skills in conditioning and performance.
Frequently asked questions
What are the goals of this program?
Increase lean mass.
Build strength.
Increase agility and conditioning.
What do I need to participate?
All these workouts can be done in home or gym. Workouts can be modified to use dumbbells, bands, and/or barbells.
Who are these workouts for (skill-level)?
The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form
Advanced: increase weight, reps and reduce rest time as you progress. Or use light weight and slow down the tempo of each repetition. Dropsets will also increase difficulty.
What’s the schedule?
Weight training 3-4 times per week
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
1 full rest day
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #krogcoaching OR showcase your progress in our community.
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