Let’s jump in!

how to use the program:

Workouts.

These workouts are scalable based on your goals and current physical abilities. They are designed to burn fat and build lean muscle. You will choose your rep ranges and number of rounds per circuit according to your current fitness level and goals. I want to encourage you not to be afraid to lift slightly heavier weights. Challenge yourself! We are not lifting in a range that will bulk you up. We’re working in a range that develops beautiful, lean, strong muscles.

Rep ranges

You’ll find a range of reps for most exercises. Rep ranges will allow you to properly progress in weight to achieve your goals. If you are a beginner, choose a higher rep with a lighter weight. The last two reps should feel tough. If it’s too challenging with weights or you find yourself sacrificing form, you can modify and do body-weight only or decrease your reps. As you start progress and those last two reps feel less challenging, switch to a lower rep within the range and a heavier, more challenging weight. This is called progressive overloading. Eventually, you want to be operating at the lowest rep number within the range and a heavier weight. If you start to recruit muscle groups other than those intended or feel pain, you should stop and decrease your weight. For plyometric (jumping) exercises or exercises with an exercise band, aim for the higher rep. If you’re a beginner, in these instances you may need to choose the lower rep range. The guiding principle here is that the last two reps should be TOUGH. Don’t overthink it!

rounds

Complete as many rounds of the circuits as you can. I include a recommended range, but the beauty of a scalable workout is that you can make this your own. If you’re short on time, you can do fewer rounds per circuit to shorten the workout! If you’re a beginner, I recommend starting with fewer rounds per circuit. You may only be able to do one round of each. That is okay! Do not compare your journey to someone else’s. The only person you’re comparing yourself to is yourself. If you’re doing this workout, you’re already a step ahead than you were before. Here we go!