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Strong Fams

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Total Body Beginner Strength Sessions for Women to be completed at a commercial gym
12 week program, 4 week blocks. 2 x Total Body workouts per week, completed twice per week.

Female

Total Body

Beginner

Strong Base - Female - Level 1 - Gym

Block 1

Block 2

Block 3

An upper/lower split designed to really grow your glutes and shape your whole body to show those glutes off!
2 lower body days & two upper-body days  for Int-Adv (2+yrs experience strength training)

Glutes

Intermediate

upper lower split

Glute Grower - Level 1 - Gym

The next progression from Glute Grower Level 1!

Glute Grower - Level 2 - Gym

Total body workouts tailored towards males to be completed a commercial gym. Perfect for those wanting to set strong foundations in strength. 
4 week blocks, 2 total body sessions per week, repeated twice (4 sessions per week)

Male

Strong Foundations - Male - Level 1 - Gym

This gym program is perfect for a woman who is looking to build some seriously strong foundations to be built upon over time.
2 x total body workouts repeated twice per week designed for Females Intermediate (2+yrs of strength training)

Gym 

Strong Foundations - Female - Gym

Progression from Level 1 program. 
Total body workouts tailored towards males to be completed a commercial gym. Perfect for those wanting to set strong foundations in strength. 
4 week blocks, 2 total body sessions per week, repeated twice (4 sessions per week)

Strong Foundations - Male - Level 2 - Gym

No gym equipment needed at all! Perfect for someone starting out or returning to exercise after a long time off or great to use when traveling and limited/no access to a gym . Don't be fooled though, it looks easy but these sessions will get your whole body challenged & heart rate right up.  Complete both sessions twice/week.

Unisex

Home

No equipment

Bodyweight Burners - Unisex - Home

3 x total body strength workouts /week suitable to men and women. All sessions under 40 mins long for the time-poor person wanting to smash out solid sessions in record time!

Express Total Body - Unisex - Gym

3 Day Strength training for males. 2 Upper Body Sessions + 1 Lower body session per week. Gym Only

3 Day Body Build - Male - Gym

IF THIS IS YOUR FIRST TIME JOINING THRIVING FORWARD + TRAINING FROM HOME - THIS IS YOUR PROGRAM! 


HOME WORKOUT EQUIPMENT REQUIRED
1. Adjustable dumbbells (or a few pairs of light, med + heavy DBs) -
2. Adjustable Bench  OR Fit Ball 
3. Long RESISTANCE BANDS (light, medium + heavy)
4. Booty Bands (latex) (light medium + heavy)
5. Suspension Trainer  (TRX )


home 

postpartum

beginner

intermediate

female

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Thriving Forward - HOME WORKOUTS #1

Phase 1 

Phase 2 

Phase 3

IF THIS IS YOUR **FIRST TIME ** JOINING THRIVING FORWARD + TRAINING FROM A GYM - THIS IS YOUR PROGRAM! 



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Thriving Forward - GYM WORKOUTS #1

IF THIS IS YOUR ***SECOND TIME*** JOINING THRIVING FORWARD + TRAINING FROM HOME - THIS IS YOUR PROGRAM! 


HOME WORKOUT EQUIPMENT REQUIRED
1. Adjustable dumbbells (or a few pairs of light, med + heavy DBs) -
2. Adjustable Bench  OR Fit Ball 
3. Long RESISTANCE BANDS (light, medium + heavy)
4. Booty Bands (latex) (light medium + heavy)
5. Suspension Trainer  (TRX )
