* Increase overall lean muscle mass * Build strength * Improve posture * Improve mental clarity and focus

* You need a gym membership that has standard workout equipment * If lifting from home, you will need resistance bands with a door anchor attachment, dumbbells and an adjustable bench

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight and/or reps as you progress

* Yes! I’ve included modifications. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!

Pick a weight where you can perform the exercise safely and with good form. The last 1-3 reps should feel VERY hard. You may notice the tempo slowing down and you should be noticing you're probably making some faces and sounds! If you get to the end of the set and it feels easy or at least getting easier, you can add more reps or increase the weight. Don't worry what weight other people are using - it's you vs you!

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 #wondapp or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

This depends! A lot of times you won't be able to increase weight but you might be able to squeeze out 1 more repetition. Here is one approach: a) Let's say the workout is asking you to do 8-10 repetitions. If you get to the 10th rep, it's time to experiment with going up in weight. If you can do at least 6 repetitions with the new weight, that is totally fine. Stay there and then work on adding more reps until you get to 10 again. Rinse and repeat. b) If you try to go up in weight but this time you can barely get 4 reps, go back down to the previous weight and work on adding more reps until you can do 12 reps. Then it's time to try the heavier weight. This time you probably will be able to do 6 reps. Stay there until you can keep adding more reps. Rinse and repeat!

Yes! Resting long enough between sets is important so you can be ready to tackle the next set. If you try to rush it, you won't be able to lift as heavy or as well. This is not cardio, this is not about how high you can keep your heart rate up. The rest period is the suggested minimum time you need to rest. You can rest longer if needed! Oftentimes, I can take up to even 5 minutes between sets on lower body days. Allow your heart rate to come down and you're breathing normally before starting the next set.

The best way to warm up is to do 1-2 warm up sets of the very exercise you're about to do by either doing body weight or using a lighter weight before you start your working sets.