The basic plan is a 2-3 days a week training. Usually one day upper and another day of lower body workouts. A cardio plan to follow a few days a week.

Advanced lifters with a goal of stepping on stage. - lifting program needing a full gym to benefit from this program - you have experience in the gym - 4 to 7 days a week training plan - bodybuilding, physique, bikini, and stage prep

For a small group of 4-6 people to workout at home 2-4 days a week. Cardio can be bike, treadmill, rower, elliptical, or your own body. The equipment needed: resistance bands, dumbbells 5-20 pounds, foam roller, ball, and a step or bench.

You want to become stronger, have some definition, and tighten up. This program is for intermediate to advances gym goers. The plan has cardio, weight training and stretching making the goals of fitting into that swim suit year round. Your workout plan has weight training and cardio set for 4 to 5 days a week.

Wellness Wins is a program to keep you moving. We focus on a well balanced workout routine with cardio, resistance training, and flexibility. The weekly plan consist of 3 to 4 days of training. Beginners to intermediate are Welcome.