By purchasing this program, you have read and agreed to my full Disclaimer


This program was inspired by women specifically FOR women. Designed to build strength, shape and confidence, we work through 3 different phases during this 12 week program. This program is intended for beginner to advanced fitness levels.



-various weights of dumbbells

-a resistance band

-a bench/ball/sturdy stool or something of the sort



(there is a list of alternative exercises if you do not have access to certain equipment)

-various weights of dumbbells

-barbell and various weights in plates


-resistance bands or cable machines

-benches with incline and decline

-bench with leg curl/extension attachment OR leg curl and leg extension machines

-pullup bar/assisted pullup machine or a band to help assist you

-a step/sturdy bench/box

These workouts are based around free weights and a few other pieces of equipment - so having a well stocked home gym or a public gym available will be beneficial, although, there are alternatives to exercises as needed.


Workouts are 5 days a week and will range from 35 minutes to about an hour.


On top of the workouts you will also receive information on:


-macros: what they are and how you can calculate and track your own to ensure you UNDERSTAND exactly how to reach your goals


-a sample 1 week meal plan with a break down of every single meal to give you tons of meal ideas


-my fav easy, healthy recipes for prep to help make your life easier and keep you on track


-meal planning and prepping tips


-9 delicious chicken marinade recipes to help spice up your healthy meals


-tracking your progress and overcoming the scale


-a list of all the exercises within the program and links to video form of each exercise, so you are never stuck wondering how to perform an exercise




You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.


You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


The use of any information provided on this site is solely at your own risk.