The workouts are designed for all levels! Beginners: go slow, use less weight, use longer rest periods, and focus on form. Modifications are provided in the description section of every exercise! Advanced: increase weight, reps and reduce rest time as you progress. If you need further assistance please reach out, I am here for YOU!

This is how I personally set up my week. I realize everyone’s schedules are not conducive to this set up so you have the freedom and flexibility to shift/switch days as they suit you! SUNDAY: OFF MONDAY: Lower Body Strength TUESDAY: LISS (low intensity steady state: walk/bike/swim 20-30 mins) Optional Core Circuit WEDNESDAY: Upper Body Strength THURSDAY: LISS (low intensity steady state: walk/bike/swim 20-30 mins) Optional Core Circuit FRIDAY: Full Body Strength SATURDAY: Full Body HIIT

Yes! I’ve included modifications in the descriptions 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!

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

I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #strongwithsyd or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

Yes! All exercises throughout the 8-week program can be completed at home using your own body weight (no equipment required)

Most exercises are demonstrated with dumbbells, bands (mini/superbands) or bodyweight. There are a few that use barbells, kettlebells, and the TRX system but modifications are provided in the descriptions if you don’t have access to that equipment. Often modifications are recommended utilizing a bench, stable surface, or physio ball so those would be helpful to have access to as well, however not required to complete. I am happy to offer personal suggestions based on the equipment you do have access to, just reach out!