Level Up is a 3 week program while Level Up+ are standalone workouts. You will need to choose your own warm up and cool down. These workouts are a mix of standing, sitting, mat exercises, cardio, with weights, no weights etc If you’ve completed Level Up this is a great place to continue building.

Use these workouts to compile your week. I recommend working out: 4-5 days a week with 2-3 days rest. I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days. If you have 3 rest days you could have an active rest day for 1 or 2 of them. If you do 5 workouts a week take your full rest days. For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.

First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions? If you answered yes then you can increase your rep count ie from 8 reps to 10, 10 reps to 12. You can increase your round count. And/or you can use heavier dumbbells where there are dumbbells or use dumbbells where there are no dumbbells. You can add ankle weights or if you’re already using ankle weights then add heavier ones. You can also increase the interval where there’s an interval present but always listen to your body! Otherwise check the “Circuits” workouts to see if your starting place is within those circuits/workouts.

If you find these workouts too hard drop the rep count and/or rep rounds and build up slowly. If there are dumbbells or ankle weights, use lighter options or remove the resistance until you’re ready. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts and rep rounds. Otherwise I recommend going to the previous program, Level Up and going through the program and once you feel they are no longer as challenging as they used to be, come back here to Level Up+.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.