Back Bones is a restorative program that is ideal for those who have struggled with back pain in the past. Back Bones 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 Back Bones 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 Back Bones 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 In this program, you'll build a better base to support your body. With rep-based workouts to focus on slow tempo movements, we'll be focusing on creating a healthy back. The 4 sessions per week will include mobility and flexibility to provide more functionality for your body with an acute focus on the core. Along with your programming, you'll have access to a group chat for accountability and immediate access to myself and my trainers for questions and support.

My GetFit Program is perfect for those who: * are new to exercise or haven't trained in a while * on holiday/vacation and no access to a gym * quarantining at home due to the pandemic * don't love going to the gym We recommend having booty bands and longer resistance bands to add a little tension fro maximize the workouts. 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. The best part is, if you're unsure on what to substitute, you have access to myself and trainers in the group chat to ask questions at any time, along with holding yourself and your comrades accountable! Last but not least, if you're short on time, do what you can in the time period- If it's a 30 minutes workout, 20 minutes of work is better than no minutes!

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.

My Get Lean program 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.

KO'd by Kortney's Get Lean 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.

KO'd by Kortney's Get Lean 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.

Kortney Olson's GetMassive program is here to change the game! This program is designed for obtaining GAINS, GAINS, GAINS! Whether you want to walk into the room "legs first", or you're getting ready to run a half marathon, GetMassive is truly a remarkable program to add volume and strength. Through a goal-based, 5-day a week program, you can expect everything from reps, tempo, and sets to change, so that YOU can change. With a combination of GVT (German Volume Training), 8-8-16, and Escalating Velocity Training, the constant change in program each month with challenge your body- in return giving you the gains to not only be bigger, but also stronger. Scientifically crafted by some of the world's best strength and conditioning coaches, GetMassive consists of tempo-style workouts to increase time-under-tension so you can quickly see results, which as we all know, keeps us working hard and staying motivated. With the touch of your fingertip, our app will easily: Forecast your 1 rep max goals Track your milestones such as personal bests, complete volume of total weight lifted, number of workouts hit, and future goals Your current progress including (but not limited to) sleep cycles, nutrition habits, measurements, progress pics (if that's your thing- it's not motivating for everyone, however) and daily reminders of personal goals (such as water intake, ab challenges, and other miscellaneous goals that are important to you) Find accountability! (our app is a great way to meet new friends and help each other along the way in your journey- it's so much more fun within a community of people who like to keep it authentic, positive, and support one another. Not to mention access to our members-only training retreat in Thailand where our head trainer is based!). GetMassive will absolutely increase the size of your muscle (I've gotten nothing but respect for having a hard, strong body) and build lean mass. With 5 programs per week which change every 4 weeks, get ready to buy new shirts because all the sleeves on your current ones are going to tear! Access to a gym or gym equipment is mandatory on this particular program.

KO'd by Kortney's Get Massive 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 Get Massive 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.

The Muscle Exchange Program is a comprehensive system for building strong muscles in the gym & ultimate body confidence for females.