KO'd by Kortney's BackBones is a restorative program that is ideal for those who have struggled with back pain in the past. BackBones is the foundation you need to re-build so you lift heavy weights without fear. * foundation to build a better support base for the body overall * rep based workouts to focus on slow tempo movements to create a healthy back * includes mobility & flexibility to provide you more functionality with your body to help support a no pain day * core focused 4 sessions/week ** Please note you can simply drag the workout to the days you want. Make it suit your lifestyle. ** If you have injuries please avoid any exercises that might aggravate your injury. Substitute it for a different exercise that's suitable. ** If you find the workout too long or too difficult - please reduce the number of sets and build up over the weeks.

KO'd by Kortney's BodyFit Program is perfect for those who: * Are new to exercise or haven't trained in a while * Flight attendants + pilots * On holiday/vacation and have no access to a gym * Stuck in the house * Don't love going to the gym We recommend having booty bands + longer resistance bands to add a little tension to maximize the workouts. As always, if you have any injuries, please make the appropriate adjustments to make the workout suitable for you. If you are unsure on how to modify, contact us and we'll help you out! If you are running out of time - please complete what you can from the workout. If it's a 30 minute workout and you only have 20 minutes, do what you can in that time period - 20 minutes is always better than no minutes! ** Please note: You can simply drag the workout to the days you want. Make it suit your lifestyle. ** If you have injuries please avoid any exercises that might aggravate your injury. Substitute it for a different exercise that's suitable. ** If you find the workout too long or too difficult - please reduce the number of sets and build up over the weeks. PLEASE TAKE NOTICE : "Interval" workouts will be the timer put into the workout for you. Press start and GO. "Regular" & "Circuit" workouts are generally Repetition based so the target is how many you complete, not how long. "AMRAPS & RFT - you will need to use your own stopwatch.

A 12-week comprehensive system for building strong muscles in the gym & ultimate body confidence for females.

KO'd by Kortney's GetMassive program consists of tempo style workouts to increase time under tension to GET MASSIVE! Track your performance by inputting your photos/measurements in to the app. How heavy you lift will be recorded in the app so you can see your progress as you work through the program. *increase the size of your muscle * build lean muscle * split body parts program * designed for those wanting to change the shape of their muscle * need access to gym equipment Get ready to buy new shirts because all the sleeves on your current tops are going to tear! 5 programs per week. New program every 4 weeks.

KO'd by Kortney's ReCOMP will get you Fitter, Faster and more Furious! Its time to feel the burn of awesome, as you see your body and confidence transform - for good. Nothing can hold you back. We recommend you invest in resistance bands and weights if you wish to do this at home - no gym required. Expect the first 4 weeks to have more of a focus on bodyweight (please add weight if you can to any of the movements). From week 5 on, your body will be prepped to start lifting more frequently while keeping good form. As always, if you have any injuries, please make the appropriate adjustments to make the workout suitable for you. Please reach out to us and we will make a recommendation for you if you are unsure as to how to adjust. 5 sessions per week is too much for you? Don't stress... do what you can.