Six Week Shape Up

The 6-Week Total Body Strength & Conditioning Plan

Get stronger, healthier, and fully prepared to enjoy any activity without hesitating any more!

on sale this week only!

Only $49.99!
(regularly $69.99 - you save $20!)

Functional strength training program designed for busy women!
Quick workouts (only 30-45 minutes) can be done anywhere.
Three-phase progressive design prevents injuries and mental burnout.
Printable workout plan + video tutorials make is clear and simple.
You'll feel challenged to get stronger, but not overwhelmed!

No more guessing, no more floundering.
Six Week Shape Up gives you a clear plan to stay accountable to so you can actually see and feel the results!

"I loved this program!!! It was definitely challenging, but not overwhelming. With this program, I finally started doing regular push-ups and really strong side planks for the first time ever! I can't believe it!"
-Liz

"This was the perfect tune-up I needed to get my workouts back on track and feel good again. I loved it and feel ready for more. Thank you Megan!"
-Maria

"I loved this program and was surprised at how I was able to make it all the way through weeks 5 & 6! I feel so accomplished, and now I know what my body is capable of!"
-Leah

here's a quick preview of the program

This is not just about "getting skinny".

This is about being strong, fit, and able to do anything you want to do with confidence!

"If you want another get-skinny-quick plan that wastes your time spot training and running you into the ground with cardio, you can look somewhere else.

When I designed this Six Week Shape Up program, I wanted you to have a plan that helped you get stronger, become more functionally fit, and feel more confident in your body than you've ever felt before.

Yes, you'll probably feel leaner.
Yes, you'll probably feel better in your summer clothes.
But this is far more than just that!

I want you to feel like you can do anything you want to without thinking twice!"

- Megan Dahlman, BS, CSCS

What do you get with the Six Week Shape Up Program?

01 Printable workout guide

Download and print out the 13 page workout guide. Mark it up, take notes on it, and check off your workouts as you go. The workout guide lays out exactly what workouts to do and when over the next 6 weeks. No guessing!

02 videos

Each workout has a corresponding short video so you can see the exercises demonstrated, listen to coaching cues and know exactly what to do.

Easy-to-follow digital download that you can print out and check off as you go!

money back guarantee

Your satisfaction is important to us! We offer a 30 day, 100% money-back, satisfaction guarantee. If our program doesn’t deliver what you expected, email us, tell us why you’re disappointed, and we’ll give your money back. Simple as that, with zero hassle!

Six Week Shape Up has helped women just like you feel strong, fit, and confident!

"I loved the slow progression that builds you up... Made it seem doable and not overwhelming."
-Laura

"I started week 5 today, and it has been going really well! I've been impressed with my ability to do the different exercises, especially as they have progressed."
-Kristie

"I really liked how the intensity ramped up and then stayed there for the last two weeks. I feel like it really challenged and increased my endurance. I did this program to prepare for a very active vacation and loved how ready I felt for all the hiking and biking!"
-Allison

"I loved this program and was surprised at how I was able to make it all the way through weeks 5 & 6! I feel so accomplished, and now I know what my body is capable of!"
-Leah

"This was the perfect tune-up I needed to get my workouts back on track and feel good again. I loved it and feel ready for more. Thank you Megan!"
-Maria

"It was so helpful to have six full weeks of workouts laid out for me...I didn't have to guess, I just had to show up. And I'm so glad I did. Honestly, I'm really impressed with what my body was able to do! Highly recommend."
-Erika

On sale this week only!

Only $49.99!

(Regularly $69.99...you save $20!)

get to know your trainer!

Megan P. Dahlman, CSCS, PN1

"I have my degree in Exercise Science and am a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association.

I've been a strength coach and a personal trainer since 2005 and have designed literally thousands of effective workout programs for women.

I know what works and what doesn't work when you have only 6 weeks to work with. The trick with designing a program like this is making sure you do just enough to see and feel results, but not so much that it's too hard and you give up.

I created Six Week Shape Up to be the perfect balance of challenging and results-getting, yet manageable.

This could be your first opportunity to experience what a high-level workout program is like...a program with progression, hard and light days, and functional exercises that relate to your everyday movements.

It's a different ballgame, my friend.
And I want you to know what the process and the results feel like!

I believe that women deserve to be coached well, told the truth, and carefully guided towards being super strong, deeply healthy and content in their bodies.
And I will always do my best to make that happen!"

what are the workouts like?

I'm so glad you asked!

total body functional training

Each routine consists of strength training circuits that will target every muscle group and simultaneously challenge your cardio. Sometimes you'll be using dumbbells, sometimes you won't.
You can expect movements like squats, push-ups, planks, bear crawls, rows, skater hops... strength that immediately translates to your everyday life!

active recovery

In addition to your main workouts, you're also encouraged to do some extra "active recovery" workouts, like yoga, foam rolling, and even going for a walk or a bike ride. These light days get you in the habit of moving more in general, and will help your body recover quicker from the strength training workouts.
You'll love the stress-release and feelings of being more flexible and limber from these active recovery days.

intentional progression

The program is divided into three 2-week phases and gets a little harder as you go:

Weeks 1/2: Three workouts per week, Two Active Recovery Days, Two days off
Weeks 3/4: Four workouts per week, Two Active Recovery Days, One day off
Week 5/6: Five workouts per week, One Active Recovery Days, One day off

During Weeks 1/2, you'll be introduced to exercises and will spend time learning good technique. By Weeks 5/6, you will be moving faster and doing slightly more advanced versions of the same movements.
Other workout programs throw you into the hard stuff right away, but Six Week Shape Up gently builds you up to it!

minimal time & equipment needed

To do all the workouts, the only equipment you'll need is a foam roller and some dumbbells. For beginners, I recommend using 10-15# dumbbells. For more experienced trainees, I recommend using 15-30# dumbbells.

Each workout will take between 30 and 45 minutes, depending on how quickly you move and how many rest breaks you take.

You'll love the fact that you can do these workouts pretty much anywhere with very little time commitment!

only $49.99 this week only!

frequently asked questions

Is Six Week Shape Up for beginners, intermediate, or advanced?

I recommend Six Week Shape Up for anyone that already has a little bit of experience working out, to more advanced trainees that want a 6-week tune up. You don't need to be in shape to do this, by any means. But it does help if you're somewhat familiar with basic exercises. And if you're more advanced, you will be appropriately challenged simply by using much heavier weights.

I have a little injury that's been bothering me lately. Should I do this?

It depends. If you simply have a chronic injury or a specific body part (knee/shoulder/etc.) that has been causing you grief, we can probably work around it. I'd love to hop on the phone with you and give you some specific modifications to help. (C lick here for Coaching Call options). But, if you have been instructed by your doctor to avoid exercise in general, then this program is not for you.

Does this program include nutrition coaching?

No. Six Week Shape Up is only a workout program. But if you'd like more guidance with your eating habits, I highly encourage you to explore the nutrition area of the Strong Mommas website. There are plenty of nutrition tips, healthy recipes, and complete meal plans to download that would correspond well with this program.

What if I'm not able to do every workout.
Should I still try?

Yes! My motto is "always something is better than all-or-nothing". The plan is designed to help you get in your absolute best shape in a very short amount of time if you do everything. But even if you have to miss a couple of the workouts, you're still going to feel really great!

Will I lose weight?

Probably, especially if you're paying attention to your eating habits, too. But I have no way of guaranteeing how your body fat stores will respond to a workout program. Everybody is different. But if you do the program exactly as it's designed, I can guarantee that you will feel more toned, much stronger, and have far more confidence in what your body is able to do.

are you ready to be
strong, fit & confident?

six week shape up