In-App Exclusive Add-On Programs: Personalized Training for Every Goal
All programs below are free for app subscribers. Workouts are automatically added to your calendar. You have the option to rearrange the workouts to different days once they show up on your calendar and if desired can be followed in combination with other on-demand workouts and challenges. Simply send me a message in the app with the program name and I will get it scheduled to your calendar. Be sure to check back often for new programs!
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8-Week Beginner Core (2x/week, 15 Min. Workouts)
A simplified core training plan that can be done at home with no equipment. Workouts are 15 minutes or less.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Tabata and HIIT
Crank up the intensity with this program featuring bodyweight and kettlebell workouts! An ideal pick for someone looking to torch fat and build strength! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Full Body At-Home/Gym (3x/week, 20 Min. Workouts)
3x per week training plan designed to build muscle and strength for your whole body! Workouts can be done in 20 minutes or less with just dumbbells. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8 Week Arms & Shoulders Program
Looking to pack some major heat? You'll love this arm-focused program! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Core Strength and Stability
Dreaming of six-pack abs? You will love this program with a hardcore focus! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Full Body Beginner Bands
Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Can be done at home, outside, or in the gym! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week At Home: Bodyweight/Calisthenics
Add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Maximum Glute Builder
Shape up your glutes, no ifs, ands, or...well, you know! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Upper Body (3-Day Split)
This program offers a full-body transformation with a focus on the upper body! Suitable for both men and women, beginner to intermediate exerciser.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Lower Body (3-Day Split)
This program offers a full-body transformation with a focus on the lower body! Suitable for both men and women, beginner to intermediate exerciser.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week At Home: Free Weights (2x/Week)
This full-body program is designed for anyone looking to build strength and build lean muscle! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week At Home: Free Weights (3x/Week)
This full-body program is designed for clients looking to build strength and add lean muscle! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Smith Machine: Lower & Upper
Designed for the Smith Machine user who has limited equipment, ie; condo gym. Reps are moderate to high, allowing for a degree of freedom to choose difficulty, while learning these basic movement patterns. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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 bodyweight, bands and dumbbells. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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MURPH Mondays: 8 Week Program
Every Monday For Time: 1 mile Run, 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1 mile Run. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest. Vest is optional. Workout can be performed without vest. Suitable for both men and women. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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. Anyone can join this challenge simply by modifying pushups on your knees, a bench, or even against a wall.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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! Pair with any strength 8-week program! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Arms & Shoulders (2x/week, 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 program as an add-on. Designed to be done with just dumbbells and a bench at home or at the gym. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Conditioning At-Home (2x/week, 15 Min. Workouts)
A 2x per week plan focused on getting your heart rate up. All done at home with no equipment! 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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Conditioning At-Home (2x/week, 30 Min. Workouts)
A 2x per week plan focused on getting your heart rate up. All done at home with no equipment! The movements are beginner friendly and easy to get into. Workouts are 30 minutes or less to make it simple to start! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Conditioning, Bands Only (2x/week, 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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Weeks to 5K Training Program
8-week 5K training program. 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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Full Body, Bands Only (2x/week, 45 Min. Workouts)
A 2-Day Beginner's workout plan designed specifically for people who'd like to workout at home or the gym, with bands only. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Full Body At-Home (2x/week, 15 Min. Workouts)
2x per week, no equipment needed. 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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Full Body At-Home (2x/week, 30 Min. Workouts)
This 2x per week full-body training plan can be done at home with no equipment in 30 minutes or less. Movements are beginner friendly and are easy to get into. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Full Body At-Home (3x/week, 30 Min. Workouts)
3x per week plan to be done at home with no equipment! This 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. All workouts are 30 minutes or less. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Full Body DB/Bench (2x/week, 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.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Lower Body At-Home (2x/week, 15 Min. Workouts)
2x per week simplified lower body training plan that can be done at home with no equipment. Workouts are 15 minutes or less. Option to add weight using bands or dumbbells. Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Lower Body, Bands Only (2x/week, 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
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Lower Body, DB/Bench (2x/week, 15 Min. Workouts)
2x per week training plan targeting your glutes, hamstrings, quads, and calves! You should complete workouts in under 15 minutes. Designed to be done with just a dumbbell and a bench. Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Lower Body, DB/Bench (2x/week, 15 Min. Workouts)
2x per week training plan targeting your glutes, hamstrings, quads, and calves! You should complete workouts in under 30 minutes. Designed to be done with just a dumbbell and a bench. Whether you're at-home or at the gym, you can do everything all in one place! Suitable for both men and women.
FREE for app subscribers. Just send me a message in the app to get started on your program.
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8-Week Beginner Upper Body, DB/Bench (2x/week, 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. Whether you're at home or at the gym, you can do everything all in one place!
FREE for app subscribers. Just send me a message in the app to get started on your program.
