Phase 1: Build the Foundation (Weeks 1–4)

The first phase of this program is all about laying the groundwork for the strength you’re about to build.

During this phase, you’ll complete 3 strength training workouts per week, along with 2 low-impact cardio days and 2 rest days that help your body recover and adapt.

Week 1 is a little different.
In the very first week, I’ll be talking you through every movement of the strength training workouts, explaining how to perform the exercises with proper form so you feel confident and safe. Think of this week as your learning phase.

After week one, the workouts shift into follow-along workouts with music only, so you can focus on moving, lifting, and building strength without constant repetitive instruction.

As the weeks go on, you’ll start to feel more comfortable with the movements, and this is where something important comes in: progressive strength.

To build muscle and shape your body, your muscles need to be challenged. That means gradually increasing the weight you use as exercises begin to feel easier. Because of this, I recommend having access to a full set of dumbbells so you can continue challenging yourself as your strength improves.

By the end of Phase 1, you’ll feel more confident with the exercises, stronger than when you started, and ready for the next step.

*CLICK HERE for the dumbbells I use (on Amazon).

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