This is a group programming membership, so there's one program for the group with 4 main workouts per week and 6 weeks per cycle. We focus on movement-focused strength training so you can expect to get stronger while improving your core stability, joint mobility and feel more energized and confident walking out of the gym.

Because we're all doing the same workouts, you'll have a community of others working through the same program at the same time for an extra level of accountability and connection.

I also list some alternative exercises in the notes for equipment substitutions or regressions to make it easier to follow along.

Workout programs typically cost around $200 each, so getting a fresh program every 6 weeks for $27/month WITH form checks is a steal!

Additionally, there's no long term commitment. Your card on file will be charged $27 after your free trial and once every 30 days after that, but you can cancel anytime before your next billing cycle to end your membership. No hard feelings!

The main program is a 4 day split with 2 lower body days (+cardio) and 2 lower body days, and they should take about an hour to complete. Optional recovery and total body workouts are coming soon for the other days.

Program cycles are 6 weeks long so you'll repeat the same workouts with little tweaks to sets, rep counts, and load over the course of those 6 weeks before switching it up. This gives your body just enough time to adapt to the work we're asking it to do, while also changing the routine often enough so you consistently feel challenged and don't get bored.

Many of the exercises are easily progressed (or regressed) by things you can easily control - weight, reps, and range of motion (don't squat as deep, etc).

I design the workouts with the goal of helping you feel more connected to your muscles and the movements by pairing thoughtful prep exercises with compound strength movements. Basically, I help you feel more confident in your lifting form without even realizing I'm totally doing it on purpose!

That said, you'll feel most comfortable with this group programming membership if you can perform basic movements like a squat, lunge, hinge, chest press, and row without sharp/intense pain. I'm happy to teach you the rest!

That's totally fine! I'm a huge believer that something is better than nothing and if you're just getting back into the swing of things, I recommend trying to get in at least one lower body and one upper body workout per week, but you could also do the first few sets of each workout (shorten them to about 30 minutes) and skip the last bits while you're establishing your routine and getting used to the program.

You can also move the workouts to different days within your app to suit your schedule best.

100% YES. Even though the programs refresh in 6 week cycles, it can take a little bit of time to get used to a new routine, so I find that starting halfway through a cycle (for example) actually gives you time to adjust to the routine without the added pressure of hitting every single workout for the rest of that cycle. It's like a practice round. That said, if you prefer to start fresh, you can always join us now and peek the workouts until the first week of a new cycle since they're always right around the corner.

That's ok! This program was inspired by so many women telling me they have a gym membership but they don't know how to use it, so I created a program that would provide some direction, but I don't really use machines. If you have a home gym with a set of dumbbells and bands you can anchor in a doorway, you'll be able to do 90% of the exercises and I can always give you a home gym substitute for the other 10% if you ask!