Just getting over being sick, perfect workout after a few days off!

Abby

Vera

This was a great one, needed this today 🫶🏻

Michelle

Last day of deload! So excited for the next phase! As always another great workout!

Shalana Brinkman

These deload workouts are awesome. Just the right amount of fun and sweaty. Perfect for the transition from stronger to leaner!

Lizzie T

Loved it!! My legs do feel a bit like jelly at the moment, however it was totally worth it!

Great workout! Fun and sweaty! I  did it outside too!

This one looked so much easier than it was! I'm starting to get nervous about the leaner program!! ( In a good way!)

Bulking has shown me just how important eating is to our workouts. I didn't fuel enough before this workout and felt the burnout faster. Sam you have taught me so much about how important eating is!

When your normal heavy weight feels so light you think you out the wrong discs on.😳

Madyson

Did this one a second time. It looks so much easier than it is!! Arms are done (again).

Arms are toast. The finisher was brutal to get through but I did it!

Lifting heavier and heavier! This workout took me longer because I'm really forcing myself to take the longer rest between sets.

Pushing myself and lifting heavier than I normally would! Also getting surprisingly sweaty with a slow-paced lift session.

Kicked my butt. Went heavy and slow on the rep count. I don't think I will be able to lift my arms to wash my hair today.

Buns on fire 🔥 upped my weight from last week and slowed down my count!

Hannah

took my run outside today and turns out…it’s harder lol

Loved this workout. Felt so good and sweated way more than I thought I would. Left my body feeling goooood! 🔥

Jamie

I am LOVING this program! Looking and feeling so strong.Eating my protein and lifting all the weights!  I'm excited for the other phases!

Shianna

felt pretty strong but damn i’m FINISHED & so sweattttyy

This program is so good!! Lots of protein, lots of weights. I love it!

Love how weights that used to feel heavy to me now feel like air! 😅💪

Alyssa

took a lot of rest but felt SO STRONG 💪🏼💪🏼

Laura

felt powerful! added 4x8 hip thrust at the end bc i had time and it felt right

Yet again another on point workout!! Thanks sam😎

Erin

got me good!!! so proud of my 2x205 squats!

Yessss I’m feeling stronger. I have feared squatting heavy for so long due to herniated discs. But today I had a PR of 225 🙌🏽 thanks to this program 🔥

Jessica

Didn’t mean to put 3 stars, whoops! It was another ⭐️⭐️⭐️⭐️⭐️!

HUMBLED AF. but i think that’s due to not eating enough prior :/

Damas93

woooooof 🔥🔥 once again, i’m toast

Pushed myself today to go faster. Felt successful!

didn’t actually want to die at the end- keeping the same speed as last week - and that’s a WIN!

It was a struggle to get out of bed this morning, but this app definitely motivates me!

Katie

took my time w it and wow do i feel gooood 💪🏼💪🏼

Mari

feeling so much more confident in my sprints! Ran at 12 MPH for the 15 second intervals and 10 mph for the 30s! I’m burnt toast

To me split bulgarians used to be what burpees are to others, but today I did not have so much dislike for them! Feeling stronger 💪

More deceiving than i thought 😅💪🏽

Increased weights for each exercise! 💪

abs haven’t been this sore in a long long time

Whew 8 rounds was a killer 🔥 but seeing improvements throughout the weeks 🙏🏽

Getting better with the Bulgarian squats, but I still hate ‘em!

Definitely feeling like I’m getting stronger!

Morgan

I didn't have a rower so I ran! Awesome upper body workout!

Incline 3 speed 7.1 - looking forward to increasing speed next week!

didn’t have a rower for the finisher so ran 1 min…BRUTAL 🔥😅

I had to improvise some since I was working out at home but holy glute burn!

I’ve followed Sam for maybe 5 years now, when I saw she had this feature I had to get it. She’s helped me so much throughout the years and continues to, I’ve been in a rut now for a while so I came right back to her to get myself back into it! Thank you Sam!

Kayli Annese

the first phase of a transformative 2024 training program is…STRENGTH - 

building yourself up,
setting up (metabolically, physically, mentally) for a great year starts NOW.

make sure to also add yourself to the facebook community for reminders and educational content!

START HERE

phase ii: leaner

phase i:stronger

COACHING CALLS

DONE IN 30

BUILD WITH ME

SWEAT W ME

RUN WITH ME

TRAIN WITH ME

BACK POCKET WORKOUTS

RUNNING TIPS

NUTRITION TIPS

RECIPES

certified trainer & nutritionist

W1/D1 - lower body

Had to modify slightly due to time, but regardless my arms will be jello tomorrow!

I was afraid my face was going to meet the floor on those last pushup.

W1/D2 - upper body

Loving these workouts! When we do single leg movements, should we be doing both sides or do we do one side x 10 and then in the next set we do the other?

Summer

W1/D3 - lower body

W1/D4: upper body

I love intervals!!! 30 seconds at 9 ❤️

Short and sweet. This is cardo. That is attainable for me. 30 sec bursts lol

3.0 walk / 10.0 sprint just about took me out

W1/D5: HIIT

I wasn’t able to workout last week in the gym due to the weather so I decided to repeat this week.

phase i:stronger

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