My Workouts

This 6-week strength program is designed to help you build strength, confidence, and consistency without needing to spend your whole week in the gym. Each week includes 3 full-body workouts that build progressively using smart, effective, and approachable training strategies. Every session has a clear purpose, and together they support strength, power, and conditioning without overwhelm. No single day is overly long or intense on its own, but over time, the consistency adds up. This program is efficient, productive, and designed to fit real life. Workout 1: Classic strength day. Workout 2: Power + plyometrics. Workout 3: Upper body, glutes + conditioning. This program is for anyone ready to train with purpose—whether you're getting back into the gym, rebuilding your routine, or looking to level up your strength and confidence without a 5+ day a week training schedule.

This 8-week program blends approachable strength training with flexible ride guidance to help you build a strong, stable foundation. Whether you're new to lifting, getting into cycling, or doing both, this is a great place to start. It’s approachable for most levels, but also works well for experienced riders or lifters who want strength work that supports in-season training. You’ll move through 2 structured strength workouts per week, focused on full-body strength to support your riding goals. Progressions gradually introduce single-leg work, power, and control. The cycling side offers general ride guidelines (easy ride, moderate–hard ride, long ride, optional ride) to help you structure your week without overcomplicating things. You can follow the ride guidance, use your own cycling plan alongside the strength, or just use the strength guidance. You pick. Stay tuned for the Intermediate-Advanced programming coming mid June 2025. Goals include build strength to support your cycling and overall fitness, ride more consistently with simple, low-pressure ride guidelines, gain confidence in lifting with approachable, structured workouts, and stay balanced with recovery days to avoid burnout.

This 8-week strength + running program is designed for runners who want to take their strength training to the next level. If you’ve completed the beginner program or already have a strength background, this can be a great place to start. This program introduces power work, heavier lifts, and more structured progressions to build speed, efficiency, and resilience. Whether you're a runner looking to improve strength, stability, and power or an experienced lifter wanting to integrate running with guidelines, this program bridges the gap between strength and endurance. This program works with the same running guidelines as the beginner program, making it approachable to all running levels. Goals include build full-body strength and power to enhance running performance, improve efficiency, endurance, and running mechanics, increase confidence lifting heavier weights, and balance progressive overload and recovery to avoid burnout.

This 4-week full-body strength program is designed to help you build strength, stability, and athletic power, with a balance of strength work, dynamic movement, and conditioning. With three workouts per week, you'll cycle through key movement patterns like squats, hinges, pushes, pulls, rotations, and carries, all structured to support everyday movement, athletic goals, and long-term strength. This program is built to feel athletic, simple, and effective. It’s approachable for most levels, with ways to scale up or down using RPE and exercise options. Goals include building full-body strength, power, and muscular endurance, improving posture, core stability, and balance, training athletic movement patterns like rotation, single-leg strength, and reactive power, enhancing conditioning, movement control, and recovery capacity, and building sustainable consistency with focused, intentional training.

This 6-week strength block gives you a clear, progressive plan, without performance pressure or unnecessary fluff. No max-out weeks or metrics you need to hit. You’ll lift with intention, build strength, and round it out with small doses of power and conditioning so you’re training all movement qualities. Whether you’re looking to build strength, maintain a solid base, or use this block as a focused training phase alongside other goals, this program gives you structure without overwhelm. Goals include workout 1: Full body plyometric + hinge focus, workout 2: Full body + squat focused, and workout 3: Upper body, glutes & intervals. The goal isn’t to rebuild from scratch with this program. It’s to train consistently, feel capable, and have something structured and productive to follow. This block is efficient, balanced, and designed to fit into real life, while still challenging you. Who is this for?Anyone who wants to train 3x per week with purpose. Whether you're looking for someone to help take the guesswork out of your training, or wanting to maintain or build strength, or simply looking for a well-designed plan to follow. Can I add running or cycling?Yes. This program works well alongside aerobic training. If you're running or cycling 1–2 times per week at low to moderate intensity, you can typically keep all 3 strength sessions as written. If your endurance volume is higher (3+ sessions per week, long runs, or interval training), remove the conditioning intervals at the end of Workout 3. Or skip Workout 3 altogether during higher-volume weeks. I want your strength work to support your endurance training, not compete with it. Is this beginner-friendly?This program is best suited for the intermediate beginner-advanced mover/those who have some previous experience with strength training. If you're brand new to lifting, start with my program the Base Build before stepping into this block. How long are the workouts?All 3 sessions are efficiently programmed to be completed in 45-50 minutes. Expect the workouts to take you a bit longer in the beginning as you get used to the flow of workouts + equipment. What equipment do I need?A basic gym set up including: dumbbells, optional barbell, a workout bench, cable machine, and workout step. One session includes additional cardio machine intervals. I do my best to offer options for machines you may not have access to in case you’re working with minimal equipment.

This 6-week training block is designed to carry you through summer feeling strong, athletic, and energized. The workouts are built around control, power, and consistency — with structured progressions to help you move with purpose and keep showing up. Each week includes three full-body sessions: Goals include classic strength day with tempo-driven lifts like deadlifts and lunges, power + contrast day pairing strength with reactive movement for speed and coordination, and glute + conditioning day with hip thrusts, pull strength, and VO₂ intervals to finish strong. You’ll train across all planes of motion using bilateral and unilateral strength, trunk stability, and progressive loading strategies. While the majority of exercises stay the same across the 6 weeks, you’ll notice subtle progressions in volume, intensity, and movement variations — giving you space to refine your form, build confidence, and continue to feel challenged without needing constant novelty. This block is approachable for most levels, with exercise options and plenty of ways to scale up or down depending on your goals and experience. Let’s build some momentum this summer — and feel strong doing it. Goals include build full-body strength with focus on control, intent, and progression, develop reactive power and coordination, strengthen glutes, hamstrings, and postural muscles for daily life and performance, improve cardiovascular output through structured VO₂ intervals, and train consistently with flexibility, confidence, and purpose.