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6-week strength-based program designed to be completed entirely from home. This program will utilize progressive overload principles to help you gain muscle, get stronger, and improve your body composition by only using bands & dumbbells. Week 1-2: Muscular Endurance Week 3-4: Hypertrophy Week 4-6: Strength 5 Day Split Routine: - Hamstrings & Glutes - Biceps & Triceps - Quads & Glutes - Chest & Shoulders - Back Equipment required: - Minimum of 2-3 pairs of dumbbells (light/medium/heavy) - Variety of resistance bands (including leg resistance/booty bands) - Anchoring spot for resistance bands - Elevated surface, bench, box, or step
Bodyweight & Bands is a resistance-based training program built to provide effective workouts using minimal equipment so that they can be completed from anywhere! Don't let being away from the gym be your excuse for ditching your fitness journey. Bodyweight & bands will still enable you to get a killer resistance training workout in! Perfect for those working out at home, while traveling, or simply on the go! This is a 4-week program with a 5-day split: - Lower body - Back & Biceps - Conditioning & Core - Chest, Shoulders, & Triceps - Full Body Equipment required: - Variety of resistance bands - Leg resistance bands - Anchoring spot for resistance bands - Elevated surface, bench, box, or step Highly recommend hope fitness gear bands! These are what I personally use at home and they work perfectly. For 20% off, use code MICHALA.
- Includes a 4-week custom workout program with a 3-day split designed for your specific goals & what equipment is available to you - Adjustments & modifications can be made as needed - The training app allows you to view videos for each exercise, record the sets, reps, & weight that you used, and automatically monitors progress week to week with easily viewed history info & personal best feedback
- Includes a 4-week custom workout program with a 4-day split designed for your specific goals & what equipment is available to you - Adjustments & modifications can be made as needed - The training app allows you to view videos for each exercise, record the sets, reps, & weight that you used, and automatically monitors progress week to week with easily viewed history info & personal best feedback
- Includes a 4-week custom workout program with a 5-day split designed for your specific goals & what equipment is available to you - Adjustments & modifications can be made as needed - The training app allows you to view videos for each exercise, record the sets, reps, & weight that you used, and automatically monitors progress week to week with easily viewed history info & personal best feedback
- Customized calorie & macronutrient numbers tailored to your specific lifestyle & goals - Steady daily count with an additional option for calorie cycling - One on one weekly check in’s: - Assess progress by evaluating trends of weight, measurements, & photos - Discuss biofeedback (energy level, mood, sleep, libido, digestion, etc.) - Review successes, challenges, & reflections from the week - Provide any necessary adjustments to macros - Unlimited access to me as a coach for questions and guidance throughout the week - Ideal for those who want ongoing support and accountability to achieve their goals
- Customized calorie & macronutrient numbers tailored to your specific lifestyle & goals - Steady daily count with an additional option for calorie cycling - Ideal for those who don’t feel that they need the ongoing accountability of a coach
Personalized postpartum training & nutrition coaching
Personalized prenatal training & nutrition coaching
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