How It Works

Important First Steps:

Check with your doctor, nutritionist, and chiropractor before starting.

You must be 18+ or have parent/guardian consent to join.

Step 1: Sign Up & Pay

Step 2: Prepare Your Tech

Step 3: Get Your Diet Plan

Step 4: See Workout Times

Check the available workout slots and join
Anytime. You can even jump in during your cardio to keep you accountable.

Step 5: Get Your Zoom Link

Step 6: Show Up & Warm Up

Step 7: The Live Workout

I’m live on Zoom, coaching you the entire time.
20 exercise options gif’s (short videos) will continuously scroll on your screen.
Each session focuses on two muscle groups.
Example: Back + Triceps.
Pick any back exercise and any triceps exercise from the list.
Each superset lasts 10 minutes: Superset ex. You do one set of back immediately followed by one set of triceps, rest, repeat
I call “TIME” at the 10-minute mark – stop where you are.
You have 2 minutes to set up for the next superset.
Complete 10 exercises in 55 minutes.
Drink one bottle of water during your workout (whether or not you feel thirsty).
I’ll be coaching and watching and speak to you via your wireless headphones.
Listen to your own music while you are working out, if you like.
For urgent questions, dropped them in the chat or raise your hand on Zoom. I’ll reply live or in the chat..

Step 8: Weight Selection

Start with the VERY LIGHTEST weight.
Increase weight only when you can complete 12 reps easily.
Increase in the smallest possible increment.
If you drop below 6 easy reps, stay there, build up to 7, then progress to 12 before increasing.
Slow and steady wins-injuries are NOT acceptable!
*Quick stretch between sets

Step 9: Cool Down (Optional but Recommended)

Step 10: Ongoing Support

I’ll text you daily with key reminders.
Text me anytime 24/7/365 with your questions.
If you follow exactly what I tell you and are consistent with your workouts, diet, sleep, and communication; you will succeed!

Key to Results: