Running

The running program is a 5 workout per week program that takes you through 6-week cycles aimed at improving various length runs. The program consists of a warm-up, the workout and a cool-down / technique work.

Dumbbell Only

6 workouts per week that consist of isometric strength movements and metabolic conditioning style workouts that can be performed with a single set of dumbbells

Bike

4 workouts per week ranging from 15-40min that can all be performed on any stationary bike or "smart bike"

Core

4 workouts per week - a great supplement to one of our other programs or can be used as a stand alone. All workouts are meant to engage the core (abdomen and lower back)

Glutes

4 workouts per week - a great supplement to one of our other programs or can be used as a stand-alone. Design to strengthen, and shape the glutes for aesthetics or to improve lower back and knee health

Home

5 workouts per week that are designed in a metabolic conditioning fashion. All workouts can be performed without any equipment

Rowing

This program requires a rower and consists of 4 workouts per week that are designed to improve cardiovascular capacity and strengthen and define the legs and back 

Performance

The Performance program 6 workouts per week and is designed for those looking to improve body composition while improving performance at a sport or hobby.

Walk to Run

The walk to run program is 5 workouts per week and consists of a combination of high-intensity walking and short, low-intensity running intervals to help you safely become more comfortable with running.