welcome to summer shape up!
The next six weeks are going to change your body.
Are you ready?
Keep scrolling for your program download and videos...
Are you ready?
Keep scrolling for your program download and videos...
You're going to be ready for whatever the season throws at you!
Six Weeks to Strong & Summer Ready!
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Over the next six weeks, you are going to get in remarkable shape! You will get stronger, gain more stamina, become more resistant to injuries, and probably lose some body fat, too! |
I need you to work for this.
Fitness doesn't just happen to you... You need to put in the work.
I've laid out the plan, so it's now up to you to trust the process and follow the plan. If you do everything that this program outlines, you WILL be in far better shape than when you started.
This will be tough at times, but you're tough! You've done tough things before and you can do them again. At the end of the next six weeks, you will be able to look back at where you started and feel so proud of your discipline and how far you've come!
Depending on your fitness and training background, some of the exercises might be new for you. That's ok. Be patient with yourself and take the time to carefully watch the videos and learn them well. Proper technique is more important than being sloppy and rushing through an exercise. If you're ever unsure about a certain exercise, you can simply substitute an exercise that you feel more confident with
I've laid out the plan, so it's now up to you to trust the process and follow the plan. If you do everything that this program outlines, you WILL be in far better shape than when you started.
This will be tough at times, but you're tough! You've done tough things before and you can do them again. At the end of the next six weeks, you will be able to look back at where you started and feel so proud of your discipline and how far you've come!
Depending on your fitness and training background, some of the exercises might be new for you. That's ok. Be patient with yourself and take the time to carefully watch the videos and learn them well. Proper technique is more important than being sloppy and rushing through an exercise. If you're ever unsure about a certain exercise, you can simply substitute an exercise that you feel more confident with
The next 6 weeks.
This program breaks up the next six weeks into 3 different phases:
Weeks 1/2, Weeks 3/4, Weeks 5/6.
Both weeks in each phase are identical, giving you a chance to learn the workouts the first week, and then push a little harder and feel more confident the second week.
As you progress from one phase to the next, the workouts get a little harder and ask you to do a little bit more.
~Weeks 1/2 : Three full workouts & two active recovery sessions
~Weeks 3/4: Four full workouts & two active recovery sessions
~Weeks 5/6: Five full workouts & one active recovery session
Every week you will have at least one full day off.
Each full workout will take about 30-45 minutes from start to finish, depending on how quickly you move.
What you'll need
Fortunately, the workouts in this program require very minimal equipment and minimal space. You can do these workouts at the gym or even at home in a small amount of space if that's more convenient for you.
You will need:
~Foam roller, firm or extra firm is best
~Some dumbbells, preferably access to 10-30 pounders
~Long strap, rope or towel for stretching
You will need:
~Foam roller, firm or extra firm is best
~Some dumbbells, preferably access to 10-30 pounders
~Long strap, rope or towel for stretching
Different ability levels.
Regardless of your ability level and background, you will feel appropriately challenged with this program.
Are you a beginner with very little experience with strength training? Choose lighter weights and move slower through the exercises, paying closer attention to your technique.
Are you more advanced and have some experience lifting weights? Choose much heavier weights and work more quickly with fewer rest breaks.
Are you a beginner with very little experience with strength training? Choose lighter weights and move slower through the exercises, paying closer attention to your technique.
Are you more advanced and have some experience lifting weights? Choose much heavier weights and work more quickly with fewer rest breaks.
"How much weight should I use?"
With every exercise, you'll see that I recommend a range of weight to choose from. If you're a beginner, start on the low end of that range. If you're more advanced, choose nearer the upper range. That will be a good place to start.
You will be doing each exercise for a specific number of "reps" (i.e. 15 squats). When you finish the prescribed reps, ask yourself if you could have done more. If you think you could have done 5 or 6 more, use heavier weight next time. If you struggled to even get the full number of reps with good technique, use less weight next time. If you could have done 1 or 2 more, the weight you selected was perfect.
You will be doing each exercise for a specific number of "reps" (i.e. 15 squats). When you finish the prescribed reps, ask yourself if you could have done more. If you think you could have done 5 or 6 more, use heavier weight next time. If you struggled to even get the full number of reps with good technique, use less weight next time. If you could have done 1 or 2 more, the weight you selected was perfect.
let's get started...
Workout Format
You'll begin every workout with the same Dynamic Warm-Up.
Once you're warmed up, you'll proceed to the workout for that day. (I recommend that you watch the workout videos beforehand, since they're not follow-along style. You can take notes as you watch the videos.)
When each workout is completed, you'll start the cool-down process of foam rolling and stretching. Don't skip this part! A proper cool-down will ensure that you're not as sore the following day.
Once you're warmed up, you'll proceed to the workout for that day. (I recommend that you watch the workout videos beforehand, since they're not follow-along style. You can take notes as you watch the videos.)
When each workout is completed, you'll start the cool-down process of foam rolling and stretching. Don't skip this part! A proper cool-down will ensure that you're not as sore the following day.
the dynamic warm-up
Follow along with this video, pausing as needed.
cool down
After every workout, you'll foam roll your major muscle groups and then finish with stretching. It will be tempting to skip this part, but don't! A proper cool down ensures that your body is recovered well for the next workout.
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weeks one & two...
weeks one & two
Your first two weeks of Summer Shape Up will include three total body workouts (2 with weights, 1 bodyweight only) and two intentional active recovery days. This leaves you with two full days for complete rest and recovery. You can rearrange the workouts however it works best for your schedule but try not to do Workout A and Workout C on consecutive days.
This is the recommended schedule for Weeks 1 & 2:
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout D (active recovery)
Thursday: Workout C
Friday: Workout E (active recovery) or off day
Saturday: Workout E (active recovery) or off day
Sunday: Off day
Tuesday: Workout B
Wednesday: Workout D (active recovery)
Thursday: Workout C
Friday: Workout E (active recovery) or off day
Saturday: Workout E (active recovery) or off day
Sunday: Off day
workout a |
workout B - Bodyweight only |
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This workout consists of three separate circuits of exercises. You’ll perform each circuit of exercises twice through. Try to not take a break until after you’ve performed each circuit all the way through.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
This workout consists of one large circuit of exercises. You’ll perform this full circuit all the way through three times. You can take a 1:00 rest after you’ve completed the circuit once through and before you begin again.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout CThis workout consists of two separate circuits of exercises. You’ll perform each circuit of exercises three times through. Try to not take a break until after you’ve performed each circuit all the way through.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout D & E - active recovery(No corresponding video) This is not a planned workout, per se, but another opportunity to move your body, encourage healing and recovery, and do something else that you enjoy. Do not skip this!
You can choose from one of the following options: 1. Twice through the Dynamic Warm-Up + foam rolling and stretching 2. 30 minute easy walk, bike ride, or swim 3. Easy yoga practice |
weeks three & four...
weeks three & four
Your next two weeks of Summer Shape Up will include four total body workouts (2 with weights, 2 bodyweight only) and one intentional active recovery day. This leaves you with two full days for complete rest and recovery. You can rearrange the workouts however it works best for your schedule but try not to do Workout A and Workout C on consecutive days.
This is the recommended schedule for Weeks 3 & 4:
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout E (active recovery) or off day
Thursday: Workout C
Friday: Workout D
Saturday: Workout E (active recovery) or off day
Sunday: Off day
Tuesday: Workout B
Wednesday: Workout E (active recovery) or off day
Thursday: Workout C
Friday: Workout D
Saturday: Workout E (active recovery) or off day
Sunday: Off day
workout a |
workout B - Bodyweight only |
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This workout consists of three separate circuits of exercises. You’ll perform the first two circuits of exercises three times, and then the final circuit of exercises just twice through. Try to not take any rest breaks between exercises until after you’ve performed each circuit through once.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
This workout consists of one large circuit of exercises. You’ll perform this full circuit all the way through three or four times. You can take a 1:00 rest after you’ve completed the circuit once through and before you begin again.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout CThis workout consists of two separate circuits of exercises. You’ll perform each circuit of exercises As Many Rounds Through As Possible in 10:00. So, you’ll put 10 minutes on the clock and continue to cycle through the exercises in that circuit as many times as you can (with good form!) until the time is up!
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout D - bodyweightThis workout consists of three separate circuits of exercises. You’ll perform each circuit three times. You can take rests as needed, but try to work quickly!
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout E - Active recovery
(No corresponding video) This is not a planned workout, per se, but another opportunity to move your body, encourage healing and recovery, and do something else that you enjoy. Do not skip this!
You can choose from one of the following options:
1. Twice through the Dynamic Warm-Up + foam rolling and stretching
2. 30 minute easy walk, bike ride, or swim
3. Easy yoga practice
You can choose from one of the following options:
1. Twice through the Dynamic Warm-Up + foam rolling and stretching
2. 30 minute easy walk, bike ride, or swim
3. Easy yoga practice
weeks five & six...
weeks five & six
Your final two weeks of Summer Shape Up will include five total body workouts (3 with weights, 2 bodyweight only) and one intentional active recovery day. This leaves you with one full day for complete rest and recovery. You can rearrange the workouts however it works best for your schedule but try not to do Workout A, Workout C, and Workout E on consecutive days.
This is the recommended schedule for Weeks 3 & 4:
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout D
Friday: Workout E
Saturday: Workout F (active recovery) or off day
Sunday: Off day
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout D
Friday: Workout E
Saturday: Workout F (active recovery) or off day
Sunday: Off day
workout a |
workout B - Bodyweight only |
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This workout consists of one large circuit of exercises. You’ll perform this full circuit all the way through three times. You can take a 1:00 rest after you’ve completed the circuit once through and before you begin again.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
This workout consists of three separate circuits of exercises. You’ll perform the first two circuits of exercises three times, and then the final circuit of exercises four times through. Try to not take any rest breaks between exercises in the circuits until after you’ve performed each circuit through once.
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout CThis workout consists of two separate circuits of exercises. You’ll perform each circuit of exercises As Many Rounds Through As Possible in 12:00. So, you’ll put 12 minutes on the clock and continue to cycle through the exercises in that circuit as many times as you can (with good form!) until the time is up!
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout D - bodyweight onlyThis workout consists of three separate circuits of exercises. You’ll perform each circuit four times. You can take rests as needed but try to work quickly!
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout EThis workout consists of two separate circuits of exercises. You’ll perform the first circuit four times through, and the second circuit three times through. You can take rests as needed but try to work quickly!
(Refer to the .pdf document for the list of exercises & repetition counts.) |
workout F - Active recovery(No corresponding video) This is not a planned workout, per se, but another opportunity to move your body, encourage healing and recovery, and do something else that you enjoy. Do not skip this!
You can choose from one of the following options: 1. Twice through the Dynamic Warm-Up + foam rolling and stretching 2. 30 minute easy walk, bike ride, or swim 3. Easy yoga practice |
now what?
Summer Shape Up is just the beginning of what you're capable of.
Let's add on to what you've just learned, and continue to make you stronger and more fit than you ever imagined!
Let's add on to what you've just learned, and continue to make you stronger and more fit than you ever imagined!
The Strong Mommas Coaching Program is an all-inclusive membership experience that will dramatically change your life.
You get to work closely with me and receive complete workout programs tailored specifically to moms.
I personally design every workout to make you ridiculously strong, fit, and athletic, in a safe and supported manner.
You get to work closely with me and receive complete workout programs tailored specifically to moms.
I personally design every workout to make you ridiculously strong, fit, and athletic, in a safe and supported manner.
Come join a community of women that are getting
healthier and happier every day!
healthier and happier every day!
