START

This program was made for the realistic fact that many people do not have even one full hour to dedicate to a workout, let alone time to drive to and from the gym. START is designed to help you begin forming healthy habits one short workout at a time. This program is perfect for beginners, care-partners, people recovering from injury, or people who are just trying to simplify your life.

All you need for this program are things you have around the house - a chair, a towel, a wall, you get it. Just you and about 15 minutes depending on your pace.

I am proud of you. Now.... let's START.

ONWARD

Just like START, this program was designed to be short and to the point. This program is also great for beginners who have very little time or even those just recovering from an injury who have limitations. This program is a level up from START because it is designed to be a bit faster paced and may take a little longer.

All you need for this program are things you have around the house - a water jug, a chair, a towel, a wall, you get it. Just you and about 15-45 minutes depending on your pace.

I am proud of you. Now.... ONWARD!

OVERCOME

This program is designed for those seeking to improve their general fitness. OVERCOME will challenge you to push beyond your comfort zone to develop strength that will enhance all areas of your life. If you dedicate yourself to this program, you will gain muscle, improve your metabolism, and increase your ability to perform functional movements. Each week will get progressively harder – trust the process! Exercise will be much the same for two weeks at a time, but they will increase in reps and you can choose to add weight each week. This progression allows you adapt to movements and hopefully solidify your new exercise repertoire. 

Equipment:

-One Pair of Medium-Heavy Dumbbells
-One Pair of Light Dumbbells
-Small, Full Circle Band (also called a hip circle)
-One Bench
-One Kettlebell (medium to heavy is best, some exercises require a light kettlebell but you can sub out for a light dumbbell)

CONQUER

This program is a sequel to OVERCOME. In this program you will continue to move past your comfort zone to build on the foundation that was set in OVERCOME. The movements and workout routines have now increased in difficulty to help you to continue to grow. You overcame, now you will do even  more as you completely conquer yourself and these workouts. This programs steps it up a notch with a more intense pace in some of the workouts and new workout formats. Workouts will start out simple and grow more difficult as you progress.

Lace up and CONQUER!

Equipment:
-One Pair of Medium-Heavy Dumbbells
-One Pair of Light Dumbbells
-Small, Full Circle Band (also called a hip circle)
-One Bench
-One Kettlebell (medium to heavy is best, some exercises require a light kettlebell but you can sub out for a light dumbbell)

MOVE

If you have wanted to try a more difficult workout program but cannot commit to working out 4 days per week, this program was designed with you in mind. MOVE is just 3x/week and follows a very similar format to OVERCOME. Don’t let the idea of one less workout fool you, these workouts will challenge you to push your workout. I have also reduced the amount of equipment you need for these workouts. The weekly design is for one upper body workout, one lower body workout, and one full body or core workout. MOVE will do just that... get you moving on a regular basis, make you sweat, and push you to improve.

Equipment Needed:
-One pair of medium to heavy dumbbells
-One pair of light dumbbells
-One kettlebell

MOVE MORE

This program is a sequel to MOVE, of course. The equipment requirements are the same and the workout layout is the same, but these workouts will push you past what you accomplished in MOVE. Designed to keep you going, empower you, and help you empower yourself through movement. Be prepared to challenge yourself and feel how strong you have become.

Equipment Needed:
-One pair of medium to heavy dumbbells
-One pair of light dumbbells
-One kettlebell

SIMPLE SWEAT

Building on workouts like START and ONWARD, this program is designed to be fairly gentle on your knees. These workouts do contain lunges, however, they are types of lunges that are less likely to negatively impact your knee pain. In these workouts, you will use a short amount of time to break a sweat. Simple, straight forward, and to the point, let’s do this! 

Equipment Needed: 

-Pair of Light Dumbbells

-Small Full Circle Band

TACTICAL

Life is full of decisions every minute on the minute. Whether action, reaction, or inaction. You choose. Every single minute counts and it doesn't matter which thin line you claim.

This is why I bring you.... TACTICAL. These workouts are designed to help you train for your job, whether you are a firefighter, paramedic/EMT, law enforcement, or military, you will build strength, agility, endurance, and power. ⠀⠀⠀⠀⠀⠀⠀

12 weeks of strength training

21 tactical circuit workouts

6 cardio conditioning workouts

2 warm-ups

150+ demo videos

Gym equipment required.

ACCELERANT

Like an accelerant, this program is designed for strength, speed, endurance, and agility. The workouts get your heartrate going and challenge you to get uncomfortable. ACCELERANT is a well-rounded program that mimics movements you will use in the field. These workouts are short but intense made to improve you for the job without exhausting you for the task ahead.

Gym equipment required.

FLASHOVER

This program is a sequel to ACCELERANT. In this program, your lifts will get a little heavier, but you will maintain the same focus on power and endurance. You will continue to increase your lung capacity and be challenged like you would in the field. Whether you’re throwing ladders, pulling hoses, or conducting a search, this program will prepare you for what lies ahead.

Gym equipment required.

WELL ROUNDED

This program is for, well, the well rounded fitness enthusiast. In this program you will do a main barbell movement, strength circuits, conditioning circuits, and even some running. WELL ROUNDED will definitely push you and you will absolutely feel empowered. Take your strength, power, and endurance to the next level with this program. 

Gym equipment needed.

ADVENTURER

When we find ourselves outside, we find what moves us both internally and externally. Suddenly we are motivated to push our bodies to discover the beauty around us. This program is designed to prepare you to take these adventures by increasing both strength and endurance. Although this program is designed for those who have experience with cardio activities, the cardio workouts are easily modified and can even be left out as you begin. Workouts are suitable for mid-beginner to intermediate. 

Gym equipment needed.