App Exclusive Programs

8-Week Tabata and HIIT

4-Week Metabolic Conditioning (2x/week)

Burn tons of calories both during and after your workouts with this intense program sure to get your heart pumping! Equipment needed: Rowing machine, barbell or easy bar, dumbbells, jump rope, kettlebell(s) or dumbbells if you don't have kettlebells. Suitable for both men and women.

4-Week Metabolic Conditioning (3x/week)

Burn tons of calories both during and after your workouts with this intense program sure to get your heart pumping! Equipment needed: Rowing machine, barbell or easy bar, dumbbells, jump rope, kettlebell(s) or dumbbells if you don't have kettlebells. Suitable for both men and women.

30-Day Jump Start: Bodyweight Burner

Start your path to a healthier and happier life with this 30 day jump start into fitness program. Short and effective workouts to kickstart getting in shape and losing weight. Suitable for both men and women.

30-Day Senior Active Living Program

Ease into an active lifestyle with basic workouts and staple exercises. Short, low-impact, effective workouts to kickstart getting in shape and losing weight. Equipment needed: Resistance bands. Suitable for both men and women.

8-Week Arms & Shoulders Program

Looking to build your arms and shoulders? You'll love this arm-focused program! 2 workouts per week (Triceps + Presses; Biceps + Pulls). Gym equipment needed. Suitable for both men and women.

8-Week Core Strength and Stability

Dreaming of six-pack abs? You will love this program with a hardcore focus! 2 workouts (Day 1 - rectus & transverse abdominals; Day 2 - obliques, hips, & everything abs) split over the week. Equipment needed: Body weight, Suspension Trainer (TRX), Stability ball, Bosu, Cable Machine, Kettlebell (or Dumbbell). Suitable for both men and women.

8-Week Full Body Beginner Bands

Ideal for someone with fat loss goals, or someone just looking to get back into a routine of regular exercise! This program is low impact and is ideal for someone with minimal access to equipment or strength training experience, who has access to bands, and 3 days per week to workout. Equipment needed: Resistance bands. Suitable for both men and women.

8-Week TRX Suspension Training

Use your own bodyweight in this fun but intense TRX training program, designed to deliver a full-body transformation with full core focus. 3 workouts (push/anterior chain day; pull/posterior chain day; legs day) alternating in a day-on, day-off schedule. Can be done at home, outside, or in the gym! Suitable for both men and women.

8-Week At Home: Bodyweight/Calisthenics

Add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program! 3 workouts (Bodyweight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week. Suitable for both men and women.

8-Week Maximum Glute Builder

Shape up your glutes, no ifs, ands, or...well, you know! 3 workouts (Day 1 - glutes & hamstrings; Day 2 - glutes & quads; Day 3 - glutes, calves, and everything legs) split over the week. Gym equipment needed. Suitable for both men and women.

8-Week Advanced Power & Strength Full Body Program

This is an advanced program that includes explosive training, combining strength and speed, to increase your power output. Great for hockey players and other sports like rugby, football, soccer, rowing, and more. The heavy weight and low repetitions will train your muscles to develop power by stimulating the fast twitch muscle fibers and training the slow-twitch muscle fibers to act like fast-twitch fibers. Equipment needed: Barbell, Body weight, Dumbbells, Bands, BOSU, Kettlebell (or dumbbell), Mini Band. Suitable for both men and women.

8-Week Beginner Upper Body (3-Day Split)

This program offers a full-body transformation with a focus on the upper body! Equipment needed: Body weight, Weight Machines, Cable Machine, Cardio Machines. Suitable for both men and women, beginner to intermediate exerciser.

8-Week Beginner Lower Body (3-Day Split)

This program offers a full-body transformation with a focus on the lower body! Equipment needed: Body weight, Weight Machines, Cable Machine, Dumbbells, Barbell. Suitable for both men and women, beginner to intermediate exerciser.

8-Week At Home: Bodyweight/No Equipment Program

No gym? No equipment? No problem! Stay fit by working out at home! Maintain your strength and cardiovascular fitness with this bodyweight-only program! Two 4-week training plans with 3 workouts (two bodyweight workouts and one stretch routine) and walking / steps goals. Suitable for both men and women.

8-Week At Home: Free Weights (2x/Week)

This full-body program is designed for anyone looking to build strength and build lean muscle! 2 workouts (full body - squat and push exercises; full body - deadlift & pull exercises) split over the week. Equipment needed: Dumbbells. Suitable for both men and women.

8-Week At Home: Free Weights (3x/Week)

This full-body program is designed for clients looking to build strength and add lean muscle! 3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week. Suitable for both men and women.

8-Week At Home 2: Free Weights (3x/Week)

This full-body program is designed for clients looking to build strength and add lean muscle! 3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week. Equipment needed: Dumbbells, Kettlebell (or dumbbell). Suitable for both men and women.

8-Week Gym/Home Gym: Limited Equipment/Machines

Designed for any level of fitness, this programs gets you familiar with key pieces of equipment and works your body from head to toe. Full body workouts split over the week. Equipment needed: Body weight, Dumbbells, Weight Machines. Suitable for both men and women.

8-Week Gym: Machines (4-Day Split)

Get up-close and familiar with some of the most effective equipment in the gym with this machine-only total body program! 4 workouts (Day 1 - legs; Day 2 - push; Day 3 - pull; Day 4 - biceps, triceps, abdominals, & stabilizers) split over the week. Suitable for both men and women.

8-Week Gym: Machines (3-Day Split)

Get up-close and familiar with some of the most effective equipment in the gym with this machine-only total body program! 3 workouts (legs - day 1; push - day 2; pull - day 3) split over the week. Suitable for both men and women.

8-Week Gym: Machines (2-Day Split)

Get up-close and familiar with some of the most effective equipment in the gym with this machine-only total body program! 2 workouts (Day 1 - pull, leg press, & calves; Day 2 - push, leg extension, & leg curl), alternating every other day. Suitable for both men and women.

8-Week Intermediate Lower Body (4-Day Split)

Designed for the intermediate level fitness person, this program delivers a full-body transformation with a little extra something for the legs and glutes! 4 workouts (Day 1 - lower body; Day 2 - upper body push; Day 3 - lower body 2; Day 4 - upper body pull) split over the week. Gym equipment needed. Suitable for both men and women.

8-Week Intermediate Upper Body (4-Day Split)

Designed for the intermediate level fitness person, this program offers a full-body transformation, with a focus on the upper body. 4 workouts (legs; chest & triceps; back & biceps; shoulders + abdominals) split over the week. Gym equipment needed. Suitable for both men and women.

8-Week Advanced Full with Lower Body Focus (5-Day Split)

This is an advanced program which delivers a full-body transformation with a little extra something for the legs and glutes! 5 workouts split over the week. Gym equipment needed. Suitable for both men and women.

8-Week Advanced Full With Upper Body Focus (5-Day Split)

This program offers a full-body transformation with a focus on the upper body. 5 workouts split over the week. Gym equipment needed. Suitable for both men and women.

8-Week Smith Machine: Lower & Upper

Designed for the Smith Machine User who has limited equipment, ie; condo, home gym, etc. Alternating A/B Full Body workouts, 3 days per week. Suitable for both men and women.

8-Week Vertigo Friendly Full Body

Designed for any level of fitness, but friendly enough for people with vertigo. This program works your body from head to toe using body weight, bands and dumbbells. Suitable for both men and women. 5 workouts per week.

MURPH Mondays: 8 Week Program

Every Monday For Time: 1 mile Run, 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1 mile Run. Suitable for both men and women. This program is advanced and a great add-on to your weekly routine.

22 Pushup Challenge: 22 Days

22 pushups for 22 days! The goal is to raise awareness surrounding the alarming statistic that 22 veterans commit suicide every day. Ideal for anyone looking to add some purpose and intensity to their weekly training!

8-Week Gym/Home: Strength & Endurance (3x/Week)

This full-body program is designed for anyone looking to build strength, add lean muscle and burn unwanted body fat! Gym equipment needed. Suitable for both men and women.

8-Week 6 Pack Abs Program

Dreaming of six-pack abs? You will love this program with a hardcore focus on training your abdominals and building core strength! Equipment needed: Body weight, Mini bands, Kettlebell (or Dumbbell), Dumbbells. Pair with any program! Suitable for both men and women.

8-Week Beginner Arms & Shoulders (2x/wk, 15 Min. Workouts)

A 2x per week training plan targeting your arms and shoulders! Workouts are 15 minutes or less, so you can even use the workouts as an add-on. Designed to be done with just a dumbbell and a bench. Suitable for both men and women.

8-Week Beginner Core At-Home (2x/wk, 15 Min. Workouts)

A simplified core training plan that can be done at home with no equipment. Workouts are 15 minutes or less. Suitable for both men and women.

8-Week Beginner Conditioning At-Home (2x/wk, 30 Min. Workouts)

A 2-Day per week plan focused on getting your heart rate up. Can be done at home with no equipment! The movements are beginner friendly and are easy to get into. Workouts are all 30 minutes or less. Suitable for both men and women.

8-Week Beginner Conditioning, Bands Only (2x/wk, 15 Min. Workouts)

A 2x per week plan focused on getting your heart rate up. All done with just some bands! The movements are beginner friendly and easy to get into. Workouts are 15 minutes or less to make it simple to start! Suitable for both men and women.

8-Weeks to 5K Training Program

This running plan is for the person who hasn't been running consistently for years, or is just getting into it for the first time and wants to run a 5K! You will start out with shorter steady state runs, and gradually work your way up to longer runs, with some tempo runs mixed in. Recovery day schedule between all runs. Suitable for both men and women.

12-Weeks to 10K Training Program

This running plan is for the person who hasn't been running consistently for years, or is just getting into it for the first time and wants to run a 10k! Whether you'd like to do your runs on a treadmill or outdoors is up to you. You'll be running 3 days per week to start, and training will ramp up to 4 days per week over a 12 week period. Suitable for both men and women.

8-Week Beginner Full Body, Bands Only (2x/wk, 45 Min. Workouts)

A 2-Day/week Beginner's workout plan designed specifically for people who'd like to workout at home or the gym, with bands only. Workouts can be modified to make them more or less challenging. Workouts are 45 minutes or less and include a combination of core, upper body, lower body work, and some cardio exercise. Suitable for both men and women.

8-Week Beginner Full Body At-Home (2x/wk, 15 Min. Workouts)

2x per week plan to be done at home with no equipment to help you build muscle, strength, and work capacity all at the same time. The movements are beginner friendly and are easy to get into. All workouts are 15 minutes or less to make it simple to start. Suitable for both men and women.

8-Week Beginner Full Body At-Home (2x/wk, 30 Min. Workouts)

This full-body training plan can be done at home with no equipment. Workouts are 30 minutes or less. The movements are beginner friendly and are easy to get into. All workouts are 30 minutes or less to make it simple to start. Suitable for both men and women.

8-Week Beginner Full Body At-Home (3x/week, 30 Min. Workouts)

3x per week plan to be done at home with no equipment to help you build muscle, strength, and work capacity all at the same time. The movements are beginner friendly and are easy to get into. All workouts are 30 minutes or less. Suitable for both men and women.

8-Week Beginner Full Body DB/Bench (2x/wk, 15 Min. Workouts)

2x per week plan that can be done at home or gym with just some dumbbells and a bench! This plan will help you build muscle, strength, and work capacity all at the same time. The movements are beginner friendly and are easy to get into. Workouts are 15 minutes or less. Suitable for both men and women.

8-Week Beginner Lower Body At-Home (2x/wk, 15 Min. Workouts)

2x per week simplified lower body training plan that can be done at home with no equipment. The movements are beginner friendly and are easy to get into. All workouts are 15 minutes or less. Option to add weight using bands or dumbbells. Suitable for both men and women.

8-Week Beginner Lower Body, Bands Only (2x/wk, 15 Min. Workouts)

2x per week plan built to challenge the muscles of your lower body with just a set of bands. It's beginner friendly and the movements are simple to start. Workouts are all 15 minutes or less, so you can do them on a tight time budget too! Suitable for both men and women.

8-Week Beginner Lower Body, DB/Bench (2x/wk, 15 Min. Workouts)

2x per week training plan targeting your glutes, hamstrings, quads, and calves! Workouts can be done in under 15 minutes. Designed to be done with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Lower Body, DB/Bench (2x/wk, 30 Min. Workouts)

2x per week training plan targeting your glutes, hamstrings, quads, and calves! Complete workouts in under 30 minutes. Designed to be done with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Upper Body, DB/Bench (2x/wk, 15 Min. Workouts)

2x per week training plan targeting your upper body! These workouts are 15 minutes or less, so you can even use them as an add-on. It's all designed to be done with just a dumbbell and a bench (or floor). Whether you're at home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Upper Body, DB/Bench (2x/wk, 30 Min. Workouts)

2x per week training plan targeting your upper body! These workouts are 30 minutes or less. It's all designed to be done with just a dumbbell and a bench (or floor). Whether you're at home or at the gym, you can do everything all in one place! Suitable for both men and women.

30-Day Get Moving: Walking Program

Just starting your health journey? Maybe you took a break and want to get building your consistency towards a longer and healthier life, or looking to add-onto your current program? This is a great place to start - 30 days of walking, progressively building towards the final day.

8-Week Beginner Conditioning, Bands Only (3x/wk, 30 Min. Workouts)

All you'll need is bands and some space to get a sweaty session in! Designed to get your heart rate up, burn calories, and boost your fitness level. Built with beginner-friendly movements, so you can get started even if you're new to these types of workouts. The workouts are all around 30 minutes. Suitable for both men and women.

8-Week Beginner Conditioning DB/Bench (3x/wk, 30 Min. Workouts)

3x per week program, getting your heart and lungs working with just some dumbbells and a bench (or floor)! With short workouts of 30 minutes each, these beginner-friendly workouts are sure to help you improve your cardio fitness! Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Conditioning DB/Bench (3x/wk, 15 Min. Workouts)

3x per week program, getting your heart and lungs working with just some dumbbells and a bench (or floor)! With short workouts of 15 minutes each, these beginner-friendly workouts are sure to help you improve your cardio fitness! Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Full Body, DB/Bench (3x/wk, 30 Min. Workouts)

3x per week training plan designed to build muscle and strength for your whole body! These workouts are quick and can be done in 30 minutes or less and designed to be done with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Glute Focus, Bands Only (3x/wk, 15 Min. Workouts)

3x per week training plan designed to build your glutes! All you need is a band, and a little hard work. Even if you're brand new to this type of workout, you'll do great because the exercises are easy to learn. Also great as an add-on to your current training. Suitable for both men and women.

8-Week Beginner Glute Focus, DB/Bench (3x/wk, 15 Min. Workouts)

3x per week training plan targeting your glutes! These workouts are quick and can be done in just 15 minutes with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Lower Body, DB/Bench (3x/wk, 30 Min. Workouts)

3x per week training plan targeting your glutes, hamstrings, quads, and calves! Workouts are all designed to complete in under 30 minutes with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Beginner Upper Body, DB/Bench (3x/wk, 30 Min. Workouts)

3x per week training plan targeting your chest, back, arms, and shoulders! These workouts are quick and can be done in 30 minutes or less with just a dumbbell and a bench (or floor). Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.

8-Week Intermediate Full Body, DB/Bench (3x/wk, 60 Min. Workouts)

3x per week full body workout plan for an intermediate trainee who has access to just dumbbells and a bench (or floor). Plan includes a variety of exercises to challenge your whole body in different movement patterns. Workouts take around 60-minutes to complete. Suitable for both men and women.

8-Week Intermediate Full Body, DB/Bench (3x/wk, 30 Min. Workouts)

3x per week full body workout plan for an intermediate trainee who has access to just dumbbells and a bench (or floor). Plan includes a variety of exercises to challenge your whole body in different movement patterns. Workouts take around 30-minutes to complete. Suitable for both men and women.

8-Week Intermediate Lower Body At-Home (3x/wk, 15 Min. Workouts)

3x per week intermediate lower body training plan that can be done at home without any equipment. Workouts are 15 minutes or less. Suitable for both men and women.

8-Week Intermediate Upper Body, DB/Bench (3x/wk, 15 Min. Workouts)

3x per week upper body intermediate workout plan using just dumbbells and a bench (or floor). Includes a variety of exercises to challenge you in different movement patterns. Workouts take around 15-minutes to complete. Suitable for both men and women.

8-Week Intermediate Upper Body, DB/Bench (3x/wk, 30 Min. Workouts)

3x per week upper body intermediate workout plan using just dumbbells and a bench (or floor). Includes a variety of exercises to challenge you in different movement patterns. Workouts take around 30-minutes to complete. Suitable for both men and women.

8-Week Intermediate Lower Body, DB/Bench (3x/week, 30 Min. Workouts)

3x per week lower body intermediate training plan using just dumbbells and a bench (or floor). Includes a variety of exercises to challenge your whole body in different movement patterns. Workouts take around 30-minutes to complete. Suitable for both men and women.

Shift your regular workout routine to one that will get you showing off your bikini body! This program lasts for 16 weeks and will require both discipline and dedication! The program is ideal for someone who is looking to change their body composition and get into competition shape, emphasizing both increased muscle tone and fat loss.

Unlock your best self with my exclusive 7-day custom meal plan! Whether you're seeking a balanced diet, gluten-free, vegan, vegetarian, keto, low-carb, high-carb, paleo, lactose-free, or any other dietary preference, I've got you covered. This comprehensive meal plan is fully customized and personalized to match your unique needs and goals.

Unlock your best self with my exclusive 7-day custom meal plan! The Pro version includes a custom meal plan PLUS all meals programmed into the app for instant calorie & macro tracking and recipes! Customizable in-app shopping lists available when using the smart meal planner! This comprehensive meal plan is fully customized and personalized to match your unique needs and goals.

Unlock your best self with my exclusive 4 week custom meal plan! Whether you're seeking a balanced diet, gluten-free, vegan, vegetarian, keto, low-carb, high-carb, paleo, lactose-free, or any other dietary preference, I've got you covered. This comprehensive meal plan is fully customized and personalized to match your unique needs and goals.

Transform your fitness journey with my personalized 15-minute coaching calls! Whether you prefer Zoom or a phone call, these flexible sessions are designed to fit your lifestyle. During these calls, you can receive expert guidance on nutrition, habit formation, exercise routines, or a combination of all three. After purchasing, you'll get a message in the App to easily schedule your session.

Transform your fitness journey with my personalized 30-minute coaching calls! Whether you prefer Zoom or a phone call, these flexible sessions are designed to fit your lifestyle. During these calls, you can receive expert guidance on nutrition, habit formation, exercise routines, or a combination of all three. After purchasing, you'll get a message in the App to easily schedule your session.

Take the guesswork out of your fitness journey. The Guided Success Add-On Elite gives you a fully customized experience - your workouts and meals are personally scheduled for you based on your goals, preferences, and progress. No more second-guessing your plan or spending time figuring out what to do next. I personally handle the details so you can focus on showing up, training hard, and fueling right.

Includes:

->1:1 Program Scheduling – workouts strategically planned and added to your calendar

-> Meal Scheduling – daily meals aligned with your goals, preferences, and macros — complete with a grocery list and instant macro tracking every time you log a meal

-> Ongoing Adjustments – continuous updates to keep your plan effective and results-driven

->Perfect for anyone who wants to stay consistent, save time, and maximize results with expert guidance every step of the way.

Take the guesswork out of your fitness journey. The Guided Success Add-On gives you a customized experience - your workouts are personally scheduled for you based on your goals, preferences, and progress. No more second-guessing your plan or spending time figuring out what to do next. I personally handle the details so you can focus on showing up, training hard, and fueling right.

Includes:

-> 1:1 Program Scheduling – workouts strategically planned and added to your calendar

-> Ongoing Adjustments – continuous updates to keep your plan effective and results-driven