Rosana Hernandez
Fit in 4 Weeks
Get started today!
This program is designed to help you build lean muscle while burning fat through fundamental functional movements.
In 4 weeks this program will help you improve your overall fitness, strengthen your core, and change your body composition by decreasing fat and increasing lean muscle. Each week, we will progress in intensity, so make sure you follow the recovery days. This program suits all fitness levels. If you need any modifications or have any questions, please reach out to me!
Build muscle, Weight loss, Lean muscle, Toning
4 weeks program
Build muscle, Weight loss, Lean muscle, Toning
4 weeks program
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 Rosana Hernandez
Online personal trainer
Hi, I’m Rosana Hernandez! I am a 25 year old personal trainer living in Manhattan, New York. Fitness and wellness has played such a major role in my life that I’ve decided to dedicate my career to helping others live a healthier, happier lifestyle.
I have a Bachelors degree in exercise science from Rutgers University, as well as a personal training certification from NASM. I am also in the process of receiving a corrective exercise certification from NASM.
I have been personal training at Equinox in Manhattan for over a year now and have seen amazing results in all of my clients. While I find in-person training to be so fulfilling, I am so excited to now be able to help far more people via online training.
My specialties include weight loss, hypertrophy (muscle growth), circuit training, strength training, and corrective exercise (injury prevention, fixing muscular imbalances, improving posture). Whatever you need, I have a custom program that will achieve your goals!
I plan on posting all sorts of workouts, how-to videos, programs, challenges, and nutritional guidance. Don’t hesitate to reach out to me if there is something specific you’d like to see!
Frequently asked questions
What are the goals of the program?
-Increase overall lean muscle mass in all key body parts
-Get lean and burn body fat
-Build strong foundation (frame of the body)
-Build core strength
-Improve posture
-Improve mental clarity and focus
- Improve stability and mobility
How to get the best outcome of the program?
- You should foam roll and warm up before every workout
- Make sure you are eating 1g/lb of lean mass of protein (about 0.8g/lb of body weight) daily
- If you are trying to lose weight - make sure you are eating in a caloric deficit but maintain your protein high.
- If you are trying to gain weight or put on pounds of muscle, eat at a 200-300 calorie surplus, but make sure you are choosing nutritious meals
- Get 8 hours of proper sleep (this is immensely important!)
- Eat only wholesome natural ingredients
- Drink the daily recommendation of water (try not to ever chug water, but rather drink small amounts often throughout the day)
- Make sure to allow muscles time to recover
How to schedule the program into a week?
- You will have to train 5x a week for 4 weeks
- You must also include 2 days of recovery (you can do cardio or light exercising on these days, but no weight training or intense training of any kind - allow your body to heal and build)
- Schedule out times to work out in your calendar and hold yourself accountable!
What do I need to participate in this program?
- You need a gym that has standard workout equipment
- The program can be done at home if you have dumbbells or kettlebells and bands. Message me for the best ways to substitute the gym equipment you do not have access to that is listed in the workouts.
- A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
-The workouts are designed for all levels, as any beginner, intermediate, or advanced level athlete will benefit from this program
- Adjust weight accordingly (if you can do something easily with perfect form, add more weight)
How to engage with me?
-Message me in the app for any questions you have.
- I would love to see your progress pictures/videos. Tag me on Instagram @rosanahernandez !
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK