This is the classic, tried and true program of my brand and website, 30minutephysique.com. The goal is improved strength, muscle, and body composition. The focus is building a consistent and productive lifting habit with frequent, brief, but intense training sessions (short and sweet so you can stimulate gains quickly, recover and grow effectively, and get on with the rest of your day). This program includes 9 workouts -- Push A, Pull A, Leg A, Push B, Pull B, Leg B, Push C, Pull C, and Leg C. You rotate through the sessions in push, pull, leg fashion, completing 3-6 sessions per week. Each session is designed to take just 20-30 minutes. Purchasing gives you access to an app that includes your 12 week program, video demos for each exercise, tracking your workouts, AND direct 1-on-1 messaging with me throughout the entire 12 week plan.

This is a super-duper efficient training plan. 2 Full Body workouts. 6 exercises per workout. Train 2-3 days per week. Each session will take around 30-45 minutes to complete. You'll get direct 1-on-1 messaging with me – your "friendly" personal trainer – throughout the 8 week program. So if you have any questions, comments, concerns, or whatever, you'll be able to hash that out with me directly. All for just a 1 time payment of $39.00. That's not bad. The program is delivered via an app which tracks your workouts, shows your previous performance for a given exercise, and video demos are included (along with some written or spoken instructions) for each exercise. If you're interested, you can even link up your fitness tracker apps – like your scale, myfitnesspal, Apple Watch, or Fitbit. Upon purchasing I'll also send you a good old fashioned 10 minute core circuit that you can do whenever you want.

Join the next 6 Week Cohort! This is a FREE 6 week PPL plan where you'll train 3 days per week, 15 minutes per session. This gives you a taste of the power of intelligently designed, time efficient (albeit, minimalist) lifting sessions and how super brief, consistent strength training can help you build muscle, increase strength, boost your energy, and build a fit, athletic body without any wasted time, energy, or stress. 3 exercises per session. 3 sessions per week. Add reps and then add weight when you hit the specific rep threshold. It sounds simple, but it works if you do the work. And you'll have plenty of time to do whatever the heck else you want/need to do the rest of the week. You also get a free 6 week trial of what it's like to work with me – the greatest personal trainer in the world (possibly) – one on one with my online training app when you sign up for this plan. I am a team of 1, making me really no team at all. But I am available for whatever questions you may have and I will be tracking your workouts and providing feedback and tips to help you get the most out of each session. Let's do it!

"What's lightning wod squad," you innocently declare. Well, let me tell you all about it as swiftly – almost lightning quickly – as possible. Lightning is a quick flash of electrical energy, or something like that, as far as I understand. WOD is an acronym that stands for "workout of the day." Squad entails a group of people (or animals) and rhymes surprisingly well with WOD. The Lighting WOD Squad is the name of my monthly subscription program where I share a program of 15 minute workouts. Here's what you get with the subscription: 15 minute workouts, incorporated into a program designed for the goal of building muscle, strength, and improving body composition. Updated and emailed to subscribers monthly. A bonus 10 minute core workout. Who it's for: Anyone, really. But it's especially useful for the following situations: 1. People who have very little available time to train 2. People who want to get into working out, maybe have a few dumbbells, a kettlebell, or resistance bands at home, but don't know what to do and don't want to go get a gym membership 3. As a backup plan to your usual plan. We all have it happen. We wake up and expect to go about our day as usual, and expect to have time and energy to do our usual, pre-planned workout routine, but then...*BAM!* All heck breaks lose and we find ourselves unable to do the planned workout due to unexpected time constraints, poor sleep, unforeseen stress, or natural disaster (etc, etc). It's good to have a backup plan in these cases. 15 minutes is better than 0 minutes of exercise – both for your mind and your body. These workouts could be kept in your back pocket in case of those, "oh shoot" sort of days. 4. People that prioritize other forms of exercise (like cycling, running, yoga, underwater basket weaving) but want to do some strength training because they know it's good for their health and their image. What equipment do you need? This program can be done with just your bodyweight, a kettlebell or a dumbbell, and some resistance bands. Some sort of pullup bar or rings would be nice, too, but not necessary. All dumbbell exercises can also be done with a kettlebell and vice versa. These workouts are designed to be fast and require minimal equipment.

This is my premier coaching offer for online training. With online personal training, I create a specific program for YOU and only you (no cookie cutter templates) based on your goals, fitness level, and the specific training equipment available to you.

This is one of my personal favorite programs. Pull, Push, Legs. 3-6 workouts per week (I don't care if you do 3, 4, 5, or 6 – just don't do less than 3 sessions and don't do more than 6 sessions per week). 4 sets per exercise. plenty of volume, few exercises per session, nasty pumps and awesome gains all packed into 30-40 minute sessions. You'll get direct 1-on-1 messaging with me – your "friendly" personal trainer – throughout the 8 week program. So if you have any questions, comments, concerns, or whatever, you'll be able to hash that out with me directly. All for just a 1 time payment of $35.00. That's not bad. The program is delivered via an app which tracks your workouts, shows your previous performance for a given exercise, and video demos are included (along with some written or spoken instructions) for each exercise. If you're interested, you can even link up your fitness tracker apps – like your scale, myfitnesspal, Apple Watch, or Fitbit. Upon purchasing I'll also send you a good old fashioned 10 minute core circuit that you can do whenever you want.

This is my premier body transformation protocol, where the goal is to build muscle, lose fat, shape up, and look your best in 12 weeks with 25-35 minute (depending on your own intra-set rest periods) full body workouts. These workouts use basic equipment and can be completed with just your body weight, a kettlebell(s) or pair of dumbbells (or both), a box or bench, and something to do pullups from. Each workout has just 3-4 exercises, but each exercise provides excellent bang for your buck, allowing you to get the most progress in a way that is efficient. The program comes with 3 workouts, each to be alternated through for 3-5 total workouts per week. I also include 2 "add-on workouts" that you can do during your rest days if you wish. One of these "add-on workouts" is a 10 minute core circuit while the other is a fun active rest, mobility, movement practice option. These are NOT part of your 3-5 weekly strength sessions, but are included as bonuses to the "Simple Transformation Protocol" workouts. You'll also be added to a group of others that are doing the program so you can encourage and hold each other accountable if you wish to participate in the group chats. You'll also have access to communicate with me directly while doing the 12 week program. It's truly a great value and you'll love the workouts AND the results!