Build 'n Burn Total Body Training Subscription

This is an ongoing program for people of intermediate-advanced gym experience. This is not a program for those who have never set foot inside a gym! If you are needing a more basic program, please let me know, as you may be better suited for some individualized coaching.

This program focuses on building strength in the basic patterns of human movement: hinge, squat, push, pull, lunge, rotate, & locomotion. The emphasis is on building & reinforcing a solid foundation of movement quality & overall fitness. This is accomplished through the use of impactful multi-planar exercise variations & proven techniques to integrate & strengthen the entire body, bulletproof the joints, & promote optimal pain-free movement!

Progression is the theme across the 3-week training blocks, with "purposeful" variety introduced in the right amounts. This is not a thoughtless mismatch of tons of different exercises each & every workout! This program gives structure and a logical approach to training. Gains will be made from week to week!

This programming has been tested in the trenches with my clients, and is what my semi-private groups are following in real time! Train with us no matter what time of day, wherever you are!

You can start at the beginning of the program, or skip ahead to the current date. I have included TONS of videos housed inside the app - from brief clips where I'm demonstrating all of the exercises as well as 3-6-minute program overview "how-to" videos! 

The app is easy to use & is the next best thing to having me there in person coaching you!  (if the video below isn't loading, copy & paste this into your browser to see a screengrab of the app! - https://youtube.com/shorts/U3N3cuKxMa4)

I have programmed the app to use machine learning via % difficulty/reps in reserve (RIR) to help you know what weight to use. I also call this "reps in the tank!" This is a more realistic measure than using percentages of "one rep max." Here is a chart to show how this breaks down!

• 95% - 100% Difficulty - Close to maximal effort. Leave 0-1 RIR.
• 90% - 94% Difficulty - High effort. Leave 1-3 RIR.
• 85% - 89% Difficulty - Medium-High effort. Leave 3-5 RIR.
• 80% - 84% Difficulty - Medium effort. Leave 5-7 RIR.
• 70% - 79% Difficulty - Pick a weight you can move fairly easily.
• 60% - 69% Difficulty - Pick a weight that feels like a warmup.

You will see me use this parameter often in my programming as a way to help guide your loading for exercises. It is a more realistic measure than using percentages of "one rep max." 

What’s cool is that the app will get an idea of where you are at during the first week, then be able to give you estimated loads moving forward! The app learns more about your strength levels as you log your workouts! You always have the ability to change any estimated loads by typing over them in the app, so if the loading seems off that day, you can easily change it!

You will not need a commercial gym full of machines to follow this program, but if you have access to that, awesome! At a minimum, a well-rounded home gym or Crossfit-style gym is recommended! I do my best to provide tons of options for exercise substitutions, etc, but this is not a program that can be done with one pair of dumbbells and a stability ball!

This is a low-cost alternative to hiring me for online or in-person coaching! For much less than it costs to work with me for a one-hour personal training session, you can get a month of programming!  Personalized coaching is not included in my training subscriptions, but you are able to ask questions, upload videos for form checks, & leave feedback in the app! Paid subscriptions are ongoing - cancel anytime!

• Workouts: 3 STRENGTH & 3 CONDITIONING workouts each week. You can tailor this program to suit your needs if you wish to dial this back a bit!
• ​Workout Duration: Most workouts take 45-60 mins.
• Progressions: A fresh new block of workouts every 3 weeks so you never get bored and are alway progressing! There is progression across the 3 weeks of a block, but sexercises change every 3 weeks.
• ​Demonstration: Each exercise is demonstrated and explained by Sarah!
• ​Accountability:  Track your workouts, how much weight you lift and so much more! It is rewarding when you set personal bests each workout!