Marizsa Rahbari
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Breathe & Build
4-Week Full-Body Transformation
Transform your body and mind with the Breathe & Build program—30-minute full-body workouts, synchronized with breathwork for maximum impact. Sculpt your physique, boost your energy, and embrace a holistic fitness journey. All you need is dedication, dumbbells, and bands. Ready to breathe, build, and thrive? Join us today!
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4-Week Full-Body Transformation
Transform your body and mind with the Breathe & Build -30-min full-body workouts, synchronized w/ breath for maximum impact. Sculpt your physique, boost your energy! All you need is devotion dumbbells, and bands.
Goal:
Toning
Toning
Functional, Stretching
2 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Toning
Toning
Functional, Stretching
2 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
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About the program
Welcome to Breathe & Build:
2-Week Full-Body Transformation, a comprehensive fitness journey that harmonizes strength training with mindful breathwork.
Designed for women who are ready to align their physical and mental well-being, this program offers a balanced approach to building strength, toning your body, and deepening your connection with your breath.
What to Expect:
Over the course of four weeks, you'll engage in efficient, 30-minute full-body workouts that combine dumbbell exercises with targeted resistance band movements.
Each workout is crafted to challenge multiple muscle groups, ensuring a balanced and effective training experience. From squats and lunges to glute bridges and plank variations, every session is designed to maximize your time and efforts.
Breathe & Move in Sync:
In this program, we emphasize the power of synchronizing your breath with your movements. By aligning your breath with each rep, you’ll enhance muscle engagement, maintain focus, and ensure proper form.
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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!
Reminders
Set workout reminders to stay on track!
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About Marizsa Rahbari
MARIZSA - MOVEMENT | BREATHWORK | HOLISTIC WELLNESS
I am a certified Breathwork, Yoga, and Personal Trainer with a deep passion for creating effective, efficient, and accessible habits and routines that help you become the best version of yourself.
I believe in devotion above all else, and that devotion starts with you.
My programs are designed to empower you with the tools and practices that fit seamlessly into your life, making wellness a natural and sustainable part of your daily routine.
I’m dedicated to helping you thrive, and I can’t wait for you to experience the transformation!
Frequently asked questions
Who is this program suitable for?
This program is suitable for all fitness levels, from beginners to advanced. The exercises can be modified to match your current fitness level, and you can adjust the weights and resistance accordingly. Whether you're just starting your fitness journey or looking to enhance your current routine, this program is designed to help you build strength, improve endurance, and connect mindfully with your body.
What equipment do I need?
You'll need a set of dumbbells, resistance bands (loop or mini bands), and a mat. A jump rope and a step or bench are optional but can enhance the warm-up and certain exercises. If you don’t have access to all the equipment, many exercises can be adapted using bodyweight or household items
How long are the workouts?
Each workout is designed to be completed in approximately 30 minutes. This includes a warm-up, strength training, and core-focused exercises. The weekly breathwork and deep stretch routines may take an additional 20-30 minutes
How many days a week should I do the workouts?
The program is structured for 3 workout days per week, plus a weekly breathwork and deep stretch session. This schedule allows for balanced training and adequate recovery while keeping you consistent and motivated.
Can I do this program at home?
Yes! This program is designed to be flexible and can be done at home or in a gym. The equipment needed is minimal and easily accessible, making it ideal for those who prefer to work out in the comfort of their own space.
What if I miss a workout?
Life happens, and it’s okay if you miss a workout. Simply pick up where you left off, or if you’re able, add the missed workout to another day in the week. The key is to stay consistent and not get discouraged by occasional setbacks.
How do I know if I'm using the right weight?
Choose a weight that is challenging but allows you to complete all reps with proper form. If you struggle to maintain form by the last few reps, the weight is likely appropriate. As you build strength, increase the weight to continue progressing.
How do I synchronize breath with movement?
For each exercise, focus on inhaling during the easier phase of the movement (typically when you’re lowering the weight) and exhaling during the more challenging phase (typically when you’re lifting or pushing). This breathwork approach enhances muscle engagement, focus, and overall effectiveness.
What are the benefits of the weekly breathwork and deep stretch routine?
The breathwork and deep stretch routine is designed to complement your strength training by promoting flexibility, reducing muscle tension, and enhancing mental clarity. The breathwork helps to center your mind and body, while the stretches improve mobility and aid in recovery.
Can I combine this program with other workouts or activities?
Absolutely! This program can be complemented by other forms of exercise such as cardio, yoga, or additional strength training. Just ensure you’re giving your body adequate rest and recovery time, especially if you’re incorporating high-intensity activities
What should I do if I experience pain during a workout?
If you experience sharp pain during any exercise, stop immediately. Pain is a signal from your body that something may be wrong. Check your form, reduce the weight, or modify the movement. If the pain persists, consult a healthcare professional before continuing.
How can I track my progress?
Track your progress by noting the weights and resistance levels you use for each exercise. Additionally, pay attention to how your body feels during and after workouts—improvements in strength, endurance, and overall well-being are all indicators of progress. Taking progress photos and journaling about your experience can also be helpful.
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