Here is a full body workout plan for the beginner who has access to just dumbbells and a bench. I have included exercises that can be done by almost anybody. You will also get the chance to decide just how hard you want to push by selecting your own weights. Most workouts take around 30-minutes to complete. We slightly up the intensity and add a little bit more work each week. All sales are final no refunds. Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. ⚖️ Waiver & Disclaimer By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

Here’s a basic 30-day weight loss basic workout program. This plan balances strength training, cardio, and flexibility, focusing on gradual progression to support weight loss and overall health improvement. It’s recommended to start with 5-10 minutes of gentle stretching or a warm-up walk each day. Equipment Needed • Dumbbells (light to moderate weight, 5-15 lbs as comfortable) • Resistance band • Mat (optional) • Chair or sturdy elevated surface **THIS PROGRAM DOES NOT HAVE 1-1 PERSONALIZED COACHING. This program is designed for clients who have a workout background and they need some daily guidance for movement. ONLY 1 MONTH program. NO REFUNDS ALL SALES ARE FINAL. Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. Disclaimer / Waiver By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

Move better. Feel better. Live stronger. This online fitness program is designed specifically for women managing chronic pain and discomfort. It combines low-impact strength training, mobility work, and restorative self-care to help you: ✅ Reduce pain and stiffness ✅ Improve flexibility and balance ✅ Rebuild strength and confidence ✅ Move with freedom — without flare-ups We focus on slow, controlled movements using lighter weights and smart progressions so you can train safely and build a body that supports your life — not limits it. If you don’t have a kettlebell, no problem — use a dumbbell instead and modify as needed. You can train at home or in a simple gym setup. A few basics like dumbbells, a resistance band, or a stability ball are all you need. Throughout this 90-day journey, you’ll learn to challenge your body safely while staying mindful of how you feel each day. If movement feels tough, aim for a 15–30 minute walk instead — the goal is progress, not perfection. As you get stronger, increase your weights, reps, or sets to keep growing. If three sets feel too easy, add resistance or one extra round for a greater challenge. “You’re not just exercising — you’re reclaiming control of your body, one movement at a time.” 👏🏽 🔁 Subscription & Progression This program runs on a monthly subscription and will automatically renew until canceled. Before each 90-day cycle ends, I’ll personally contact you through the app to review your progress and level you up to the next phase of training based on your results and readiness. This is a subscription-based coaching plan. Your subscription automatically renews each billing cycle until YOU cancel it. 🔴 Cancellation Policy: You must provide at least 30 days (1 full month) written notice to cancel your subscription. Cancellations made with less than 30 days' notice will result in one final billing cycle before access ends. You’re not just signing up for a program — you’re starting a long-term plan to move better, feel confident, and take control of your body again. 👏🏽 ALL SALES ARE FINAL NO REFUNDS* Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. Disclaimer / Waiver By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

🌟 The 90-Day Feel-Good Program Build your base. Strengthen your body. Find your flow. This is a minimum basic 3-month program is designed to help you move better, feel stronger, and enjoy training again — no matter your starting point. It’s not a “crash plan.” It’s a reset that builds the foundation your body actually needs to move pain-free, gain strength, and finish every workout proud instead of burned out. We go slow enough for your joints to thank you — and steady enough for your strength to stack quietly week after week. ⚙️ Program Overview Duration: MINIMUM 90 days (3 phases of 4 weeks each) Schedule: 3 full-body workouts per week + optional mobility/recovery day Equipment: Dumbbells, resistance bands, mat, chair or bench Focus: Strength, mobility, stamina, and confidence. 🔁 Auto Renewal & Next Phase After your 90-Day Feel-Good Program ends, your plan will automatically renew into the next level of training — designed around your progress and goals. Each new phase keeps you moving forward with fresh workouts, continued accountability, and personalized feedback inside the app. Your subscription continues on auto-pay each month until you choose to cancel. We’ll communicate directly through the app to review your progress, make adjustments, and decide what the next phase should look like based on your results and readiness. COMMUNICATION IS NOT 24/7 please allow me 24-48hours to get back to you with questions. ALL SALES ARE FINAL. NO REFUNDS* Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. This is a subscription-based coaching plan. Your subscription automatically renews each billing cycle until YOU cancel it. 🔴 Cancellation Policy: You must provide at least 30 days (1 full month) written notice to cancel your subscription. Cancellations made with less than 30 days' notice will result in one final billing cycle before access ends. Disclaimer / Waiver By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

Welcome to your 21-Day Challenge! This at-home or gym-based program helps you build strength, feel confident, and boost energy using simple, effective workouts. You’ll train three to four times per week with just dumbbells, a resistance band, and a yoga mat. You’ll also receive basic nutrition guidance to support your results: Delivery: All workouts and resources are delivered through the Coach Cat App (Trainerize) with messaging support for questions and accountability. Billing: One-time payment for 21-day access. No recurring charges. ALL SALES ARE FINAL NO REFUNDS* Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. Disclaimer / Waiver By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

Basic Gym Program This 16-week program is built for those who already know their way around the gym and want efficient, no-fluff workouts to maintain strength and endurance. You’ve already learned your form, know your warm-up, and are ready to keep the momentum going. Commitment: 16-week minimum, billed as a recurring subscription. I’ll reach out at the end of each phase to update your next program so you can keep progressing. This Program ends once YOU CANCEL. After the 16 weeks we upgrade you to the next program so you can continue to build strength. All sales are final. No refunds. Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. This is a subscription-based coaching plan. Your subscription automatically renews each billing cycle until YOU cancel it. 🔴 Cancellation Policy: You must provide at least 30 days (1 full month) written notice to cancel your subscription. Cancellations made with less than 30 days' notice will result in one final billing cycle before access ends. Disclaimer / Waiver: By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur. Always consult your physician before starting any new exercise routine, and listen to your body.

This monthly Fitness Program is tailored to enhance your strength, mobility, and recovery while integrating self-care habits to support long-term wellness. The program is divided into three phases to ensure progression, incorporating structured workouts, self-care reminders, and body conditioning. Basic nutritional guidance is also included along the way. Monday Wednesday Friday Workouts programed for you. Tuesday & Thursday are general cardio days do what you like go for a walk outside if the weather is nice, elliptical, stationary bike at home. Whatever cardio you enjoy do it! Weekends are rest days, if you miss a workout dont worry do it he next day or try to make it up. You goal is to try and stick to a 3x a week program. THIS IS BASIC COACHING NO VIDEO CALLS OR ASSESSMENTS. ALL SALES ARE FINAL NO REFUNDS. Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. This subscription ends when you are cancel. This is a subscription-based coaching plan. Your subscription automatically renews each billing cycle until YOU cancel it. 🔴 Cancellation Policy: You must provide at least 30 days (1 full month) written notice to cancel your subscription. Cancellations made with less than 30 days' notice will result in one final billing cycle before access ends. Disclaimer / Waiver By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.

🦵🏽 Strong Knees in 15 – 4 Week Reset By Coach Cat Tight, stiff, or painful knees? This 4-week program is built to help you move better, feel stronger, and reduce pain in just 15 minutes a day. You’ll train 3x per week using short, guided workouts that focus on mobility, activation, and strength — no jumping, no high impact, just smart movement that supports real knee health. This program is perfect for anyone who wants to improve their balance, stability, and strength without pushing through pain or feeling overwhelmed. 🧠 What’s Included 4-week structured plan (Workouts A, B, and C) 3 workouts per week (about 15 minutes each) Video demos + exercise cues Access valid for 30 days from purchase Minimal equipment needed (mat, mini band, chair/bench, optional light weights) ⚖️ Important Info All sales are FINAL — no refunds or extensions. Access to this program expires after 30 days. *Subscription Notice: This is a subscription-based coaching plan. You will have access to the app, coaching, and all program materials only while your subscription is active. Once your subscription ends or is canceled, access to the program, messages, and materials will automatically expire. Waiver & Disclaimer: By participating in this program, you acknowledge that you are doing so voluntarily and at your own risk. Catherine Partheniades (Coach Cat) is not responsible or liable for any injuries, health issues, or damages that may occur as a result of following this program. Always consult your physician before starting any new exercise routine. Listen to your body and modify as needed.