💥 SHREDDED ABS/VACUUM 2.0: XTREME DEFINITION 💥 💣 THE LEANEST. THE HARDEST. THE MOST DEFINED. Welcome to SHREDDED ABS / VACUUM 2.0: XTREME DEFINITION The core-sculpting, fat-melting, detail-revealing phase that turns good physiques into great ones. This is not your average ab burner. This is a full ab & vacuum protocol built to carve out deep lines, flatten your waist, and take your definition to an elite level — with minimal equipment, anywhere. ✅ WHAT YOU GET: 🔥 Targeted Abs + Core Work Upper. Lower. Obliques. Deep-core. We hit every layer — nothing left behind. 🔥 Vacuum Training Protocol Master the vacuum and create a tighter waistline that visually slims you down — even when you’re relaxed. 🔥 Fat-Melting Cardio Guidelines Exact cardio guidelines to torch fat without losing muscle. 🔥 10-Minute Kickstart Video from me I break down everything: → Abs, core, vacuums → My best tips, tricks & supplement hacks → Cardio timing & how to get results FASTER 🔥 Movement-by-Movement Video Library No guesswork. Every rep, every cue, every set = fully guided. 🔥 Train from Home Just dumbbells + a stability ball (bench optional). Results start where you are. ⚠️ ALL LEVELS WELCOME — but make no mistake: This will push you. Challenge you. Change you. 👊 Get ready for: ✅ Abs that show even when relaxed ✅ A core tighter, harder, leaner than ever ✅ Waistline shrinkage + definition that grabs attention

Here's what included when you join my app with Customized MEAL PLAN (175$ one time fee) -A Custom meal plan from me to suit your goals -I will calculate your personal macros for your goals: amount of protein, carbs & fat -You’ll fill out a questionnaire so I can learn everything about you… your preferences, allergies, schedule, goals, struggles with food... -Meal plan includes full recipe with photos, videos on how to cook & prepare with grocery list -You can easily swap a meal if you don't like it with a drop down menu giving you many alternatives for the same amount of Macros, calories. Swap it yourself to your liking! -Ask me questions in chat -Monitor your meals, track your food directly in my App -1 on 1 support messaging with me Once you purchase this option, you'll receive an email from me to get you started... Custom program takes up to 3 days to be ready!

Here's what included when you join my app with Customized programming (175$ one time fee) -A Custom program from me to suit your goals and equipment available, whether training from home or the gym -You’ll fill out a questionnaire so I can learn everything about you… your experience, goals, injuries, equipment, time available to train etc… -I’ll calculate also your macros for your goals -Ask me questions in chat -Send me videos form check video demonstrations by me for each exercises in the program with descriptions and form cues written -Easily log your sets, reps and weights directly in the App. -Monitor your meals, track your food directly in my App -Seamlessly integrate popular devices like Fitbit, Apple Watch, My Fitness Pal, syncing all your workouts -1 on 1 support messaging with me Once you purchase this option, you'll receive an email from me to get you started... Custom program takes up to 5 days to be ready!

GLUTE SPECIALIZATION 1.0 Grow your glutes. Sculpt your legs. A 3-day-per-week glute-focused gym program designed to maximize glute development while keeping the legs lean, shaped and defined. WHAT’S INCLUDED ✓ 3 Glute-Focused Workouts Per Week Each workout targets the glutes through different exercises, angles and movement patterns for complete development. ✓ Complete Glute Warm-Up A separate, structured warm-up is included to complete before every workout to prepare the hips and glutes, improve activation and get the most out of your training. ✓ Full Exercise Demonstrations Follow the exercise videos to learn proper setup, execution and form. ✓ Sets & Rep Ranges Every exercise includes the exact sets and rep targets to follow. ✓ Progress Tracking Track your weights and performance so you can progressively improve throughout the program. WHO IS IT FOR? Intermediate to Advanced This program is designed for women who already have gym experience and want to put extra focus on building and shaping their glutes. EQUIPMENT Full gym equipment is required. HOW TO SCHEDULE IT Complete all 3 glute workouts each week, with at least one day between glute sessions for recovery. Your day between glute workouts can be: Upper-body training or a rest/recovery day. This is a glute specialization program, not a full-body training plan, so it can easily be combined with the upper-body workouts or program you’re already following. Example: Monday — Glutes Tuesday — Upper Body Wednesday — Glutes Thursday — Upper Body or Rest Friday — Glutes THE GOAL Build fuller, rounder, more developed glutes while creating a balanced, feminine lower-body shape — without unnecessarily overdeveloping the legs.

Here's what included when you join my app with Customized programming (175$) + Monthly coaching (100$): -A Custom program from me to suit your goals and equipment available, whether training from home or the gym -You’ll fill out a questionnaire so I can learn everything about you… your experience, goals, injuries, equipment, time available to train etc… -I’ll calculate also your macros for your goals -Ask me questions in chat -Send me videos form check video demonstrations by me for each exercises in the program with descriptions and form cues written -Easily log your sets, reps and weights directly in the App. -Monitor your meals, track your food directly in my App -Seamlessly integrate popular devices like Fitbit, Apple Watch, My Fitness Pal, syncing all your workouts -1 on 1 support messaging with me Once you purchase this option, you'll receive an email from me to get you started... Custom program takes up to 5 days to be ready!

USE CODE: 1WEEKTRIAL at checkout for 7 days free! Cancel anytime! What you get when you join my App (30$/monthly) -Access to all my programs available on the App with home & gym options. I will add several new programs monthly to choose from which you'll have access to. -Ask me questions in chat -Send me videos for form check -Videos demonstrations by me for each exercise in the program with description and form cues written -Easily log your sets, reps and weights directly in the App. -Monitor your meals, track your food directly in my App -Seamlessly integrate popular devices like Fitbit, Apple Watch, My Fitness Pal, syncing all your workouts -1 on 1 support messaging with me -Fun challenges will be added to the App

🔥 SCULPT & DEFINE: 4-DAY TOTAL BODY + ABS PROGRAM 🔥 **Build Your Best Body — In Just 4 Days a Week!** Are you *busy*, short on time, but still craving REAL results? You don’t need to live in the gym to sculpt a toned, defined, hourglass figure — you just need the **right plan.** 🎯 This is it. Introducing the **SCULPT & DEFINE 4-DAY PROGRAM**: An efficient, full-body workout routine designed to **define & sculpt your curves while tighten your waistline, **, and deliver fast, visible results with just **4 powerful sessions per week.** 💪 What You’ll Get: **4 expertly designed workouts** targeting your total body — with special emphasis on the **abs & core every single day.** **Sculpting & defining movements** that create the appearance of a smaller waist and stronger shape. * A focus on **quality over quantity** — no fluff, just what works. * Designed for **ALL fitness levels** — whether you’re just starting or leveling up your game. * 1 hour workouts 💥 Why It Works: * Strategically placed **core exercises daily** to train your waist to tighten and tone fast. * Total-body resistance workouts to **burn fat, build lean muscle**, and accentuate your curves. * Perfect for women who want a **defined, hourglass silhouette** — **without spending hours at the gym.** ✅ Just 4 Days. Real Results. Whether you're a boss babe balancing a busy schedule or someone craving structure that actually works — this program is **your shortcut to a tighter core, sculpted muscles, and serious confidence.** 💫 YOUR BEST BODY STARTS NOW. Transform your workouts. **Define your shape.** and sculpt your waist! 👉 Join the SCULPT & DEFINE 4-DAY PROGRAM today.

This program is all you need to developed your abs and gets a tighter waist! Along with the proper diet of course! You’ll be on your way to shredded abs for this summer! You can follow this abs program, all 4 days, along with your current training program. You can also pick and choose through these days as you wish… I suggest doing the vacuum program daily for maximum results. Vacuum is what will really get you a tighter waist from within, strengthening deepest core layers. Program can be done at home, for all levels. Minimal equipment needed.

🔥 SHREDDED BEAST BLUEPRINT – MALE PROGRAM 🔥
Unleash Your Ultimate Physique in Just 5 Days a Week Tired of cookie-cutter programs that don’t deliver? The Shredded Beast Blueprint is built for men who are ready to look like they train. This intermediate-to-advanced gym program targets the key aesthetics that scream power, symmetry, and presence: ✅ Broad, chiseled chest
✅ Wide, detailed back
✅ Boulder shoulders
✅ Massive, veiny arms
✅ Thick, full legs
✅ Shredded six-pack abs 💪 5-Day Power Split – Optimized for Growth & Definition
With a hyper-focused split designed for recovery, intensity, and volume: Day 1: Chest & Shoulders – Build upper-body dominance from every angle
 Day 2: Hamstrings, Glutes + Arms – Posterior chain + arm volume boost
 Day 3: Back & Chest – Layer size and detail onto your torso
 Day 4: Quads + Arms – Front leg sweep + arm density focus
 Day 5: Shoulders + Back – Rear delts, traps, lats – sculpt your V-taper
 👊 Choose any 2 days off – this plan fits your grind. 🎯 What You Need Full gym access
 Drive to push beyond your limits
 Commitment to results
 This is not for beginners. This is for men who lift heavy, train smart, and want a body that turns heads. Every session is designed to maximize hypertrophy, symmetry, and definition. 🔥 This is more than a program. It’s a blueprint for becoming a Shredded Beast.
Are you ready to earn it?

5 DAYS SPLIT PROGRAM: -DAY 1: GLUTES/HAM 1 -DAY 2: UPPER 1 -DAY 3: QUADS -DAY 4: UPPER 2 -DAY 5: HAM/GLUTES Please follow this order of workouts. You can choose your 2 days off -Based on my own programming -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist -Gym minimal equipment needed: smith, cables, abductions and leg curl machines needed -For intermediate to advanced lifters

5 DAYS SPLIT PROGRAM: -DAY 1: GLUTES 1 (LEGS WITH GLUTES FOCUS) -DAY 2: UPPER 1 -DAY 3: GLUTES 2 (LEGS WITH GLUTES FOCUS) -DAY 4: UPPER 2 -DAY 5: GLUTES 3 (LEGS WITH GLUTES FOCUS) ****ABS & VACCUM INCLUDED !!! Please follow this order of workouts. You can choose your 2 days off -Based on my own programing -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist -Gym minimal equipment needed: smith, cables, abductions and leg curl machines needed -For intermediate to advanced lifters

12 WEEK PROGRAM 5 DAYS SPLIT PROGRAM: Option of doing 4 days split + 1 optional 5th day: total body -DAY 1: GLUTES & HAMSTRINGS -DAY 2: UPPER 1 -DAY 3: GLUTES & QUADS -DAY 4: UPPER 2 -DAY 5: TOTAL BODY (OPTIONAL) ****ABS INCLUDED EVERYDAY !!! Please follow this order of workouts. You can choose your 2 days off I suggest doing day 1 to day 4 then 1 day off in between before day 5. Then 1 day off after day 5 before starting again Day 1. -Based on my own programing -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist - Full gym equipment needed -For intermediate to advanced lifters

12 WEEK PROGRAM 5 DAYS SPLIT PROGRAM: -DAY 1: GLUTES & HAMSTRINGS -DAY 2: UPPER 1 -DAY 3: GLUTES & QUADS -DAY 4: UPPER 2 -DAY 5: GLUTES & HAMSTRINGS ****ABS INCLUDED EVERYDAY !!! Please follow this order of workouts. You can choose your 2 days off -Based on my own programing -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist - Full gym equipment needed -For intermediate to advanced lifters

5 DAYS SPLIT PROGRAM: -DAY 1: LEGS 1 -DAY 2: UPPER 1 -DAY 3: LEGS 2 -DAY 4: UPPER 2 -DAY 5: LEGS 3 ABS INCLUDED! Please follow this order of workouts. You can choose your 2 days off -At home program with minimal equipment needed: Dumbbells, bench, resistance bands, stability ball -For all levels -About 45-50 minutes workouts -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist

THE BIKINI SHAPE PROGRAM 5 DAYS SPLIT PROGRAM: -DAY 1: GLUTES 1 (legs with glutes focus) -DAY 2: UPPER 1 -DAY 3: GLUTES 2 (legs with glutes focus) -DAY 4: UPPER 2 -DAY 5: GLUTES 3 (legs with glutes focus) Please follow this order of workouts. You can choose your 2 days off -Based on my own programming -Focus is on growing glutes while keeping legs small & tight -Focus on building shoulders -Focus on sculpting back to give illusion of smaller waist -Gym minimal equipment needed: smith, cables, abductions and leg curl machines needed -For intermediate to advanced lifters

THE BOD! MALE PROGRAM 6 DAYS SPLIT PROGRAM: -DAY 1: CHEST & SHOULDERS 1 -DAY 2: BACK & ARMS 1 -DAY 3: LEGS 1 -DAY 4: SHOULDERS & CHEST 2 (different then #1) -DAY 5: BACK & ARMS 2 (different then #1) -DAY 6: LEGS 2 (different then #1) Please follow this order of workouts. You can choose your 2 days off ABS INCLUDED!!! -Main focus: broad chest, defined back, boulders shoulders, big arms, full legs, Chiselled abs -Need access to full equipped gym -For intermediate to advanced lifters

10 WEEKs PROGRAM 5 DAYS SPLIT PROGRAM: -DAY 1: GLUTES & HAMSTRINGS -DAY 2: UPPER 1 -DAY 3: QUADS & GLUTES -DAY 4: UPPER 2 -DAY 5: GLUTES & HAMSTRINGS ****ABS INCLUDED !!! Please follow this order of workouts. You can choose your 2 days off This is NOT another random workout plan. This is the system I’ve built over 18 years of coaching to create the exact shape everyone is chasing right now: ✨ round glutes ✨ capped shoulders ✨ sculpted back ✨ tiny waist illusion If you’ve been training hard but your body isn’t changing the way you want… it’s NOT your effort. 👉 it’s your method. Most women train glutes… but they miss the order, angles, and execution that actually build shape. That’s where The Hourglass Code™ is different. 🔥 Strategic glute-first sequencing for maximum activation 🔥 Shoulder & back sculpting to enhance the waist illusion 🔥 Exact tempos, pauses & execution cues (no guesswork) 🔥 Programming designed to BUILD curves—not bulk This is how you go from “working out” ➡️ to engineering your physique 💣 And yes—this is the same approach I use with my 1:1 clients You’re not just training… you’re learning the code behind the shape

THE TIGHT CORE METHOD™ Build a tighter, stronger, more defined core. The Tight Core Method™ is a 3-day abs, core & vacuum training program designed for intermediate to advanced trainees who want to take their midsection to the next level. This isn’t just about doing more crunches. You’ll train your abs and entire core with purpose, while incorporating vacuum training to develop greater core control and create that tight, pulled-in look through the waist. WHAT’S INCLUDED: 3 complete abs & core workouts Vacuum training Minimal equipment required — train at the gym, at home or almost anywhere Full exercise video demonstrations Voiceover coaching for proper form and execution Sets, reps and a structured plan to follow Designed to build core strength, control and abdominal definition The workouts can easily be added at the end of any training program you’re already following. But if developing your core is a serious priority, do it first. Train it while you’re fresh, focused and able to give it your best effort. 3 days. Minimal equipment. Everything you need to train your core with intention. TRAIN YOUR CORE. CHANGE YOUR SHAPE.™

THE ULTIMATE SHAPE SERIES Build the shape. Create the curves. Take your physique to the next level. The Ultimate Shape Series is a complete 5-day hypertrophy training program designed for women who want to build a balanced, feminine physique with lean curves, sculpted muscle and an athletic bikini shape. With 3 lower-body workouts and 2 upper-body workouts per week, every session is strategically designed to develop your glutes and legs while sculpting your shoulders, back and upper body for that beautiful, balanced hourglass look. Expect challenging, purposeful workouts focused on muscle growth, shape and definition—without wasting hours in the gym. ✓ 5 workouts per week ✓ 3 lower body + 2 upper body ✓ ABS/core included every day! ✓ Approximately 60–75 minutes per workout ✓ Designed for all training levels ✓ Full gym equipment required ✓ Hypertrophy-focused training Whether you’re ready to take your physique to the next level or simply want to train with more purpose, The Ultimate Shape Series gives you the structure to build your ultimate shape.

Here's what included when you join my app with Customized MEAL PLAN (175$ one time fee) -Custom macros from me to suit your goals -I will calculate your personal macros for your goals: amount of protein, carbs & fat -You’ll fill out a questionnaire so I can learn everything about you… your preferences, allergies, schedule, goals, struggles with food... -Ask me any questions -Adjustement of macros as needed -Help get you started on how to track in my Fitness Pal for flexible dieting -1 on 1 support messaging with me Once you purchase this option, you'll receive an email from me to get you started... Custom program takes up to 3 days to be ready!