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Goal:
Strength
Strength
HIIT, Functional, Bodyweight
4 weeks program
<30 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
HIIT, Functional, Bodyweight
4 weeks program
<30 mins
Level:
All Levels
All Levels
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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 Delina Gonzalez
Strength and Women's Health Coach
Certified Strength & Women's Health Coach and Mama of 4, passionate about helping women find their strength and teaching women the power of the Menstrual Cycle and how to sync workouts with their cycle. Delina's workouts are designed for all fitness levels and can be done from anywhere in a short amount of time. She's a big believer in consistency whether it’s a 10-30min workout, it’s possible to have an EFFECTIVE workout in a short amount of time.
Frequently asked questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
What do I need to participate?
* You need a Light to Moderate set of dumbbells
* A positive attitude and dedication to the program
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
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 will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
* Drink at least a half gallon of water daily
* Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the video for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
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 #STRONGBYD or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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