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Lift Workout

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Get results without spending hours in the gym! This is the perfect program for my busy girls, giving you simple, effective and express workouts that you can smash out in 45 minutes or less!

For Beginner to Intermediate!

Busy

4 Days

2 Lower

2 Upper

8 Weeks

4 Week blocks

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Busy Girl

Block 1

Block 2

Don’t have a gym membership? Train in the comfort of your own home and still get RESULTS using my methods to add progression to your workouts with minimal equipment.	
	
Workout 4x a week, It’s designed to fit YOUR life schedule, not the other way around! The home workouts require only dumbbells and resistance bands.

Home

Full Body

1 Upper

1 Full Body

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Train At Home

This is your ULTIMATE build a booty program. Designed to target all 3 muscle groups of the glutes. This one is for my gym babes Intermediate - Advanced, who are ready to see some next level growth. Paired with Nutrition advice for fuel these killer workouts.  This program is a 5 day workout split - 3 leg days, 1 upper, 1 glutes & shoulders, for MAXIMUM results. 	

Booty

Glutes

12 Weeks

5 Days

3 Lower

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Build A Booty

This last block we are switching it up and doing a loading scheme called waveloading. Meaning we are working with differing rep ranges over the sets. In this example we are doing 7,5,3 rep scheme, so if we are squatting for example we will start with 7 reps, then do 5 then 3 and move back to 5 trying to hold the 3 rep weight and back to 5 at the 7 rep weight. 

Block 3

This is the ultimate transformation suited to anyone looking to enhance their shape and build strength. The focus is, creating a feminine hourglass physique. 
I have included some of my favourite exercises, tempo’s, rep ranges and supersets that I know you will love!"	
Notes: First Three sets gets heavier in weight, then 4th set is a drop set back off weight to  0-1 RIR.

Hypertrophy Training - Cardio Options. Tighten and Tone, Overall Fitness. 		

Cardio: HR Zone 2 (130-150 BPM)
Week 1-3: 2 x 20 min Liss
Week 4-6: 2 x 30 min/ 3 x 20 min
Week 7-10: 3 x 30 min LISS

Transform

Cardio

10 Weeks

5 Week Blocks

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If you’re just ‘start’-ing your fitness journey, or looking ‘re-start’ after a little break over the holiday period, then our 6-week Re/Start Program is for you!