iWellness 4 Week Fitness & Weight Loss Programs

These 4 Week Fitness and Weight Loss Programs are perfect for beginner, intermediate and advanced exercisers alike who are looking for quick results.  These programs are based off the concepts and designs from the exact protocols I have used with the thousands of my Personal Training clients for years.

Do you need a jump start?  Do you need a plan in exactly what to do as it relates to the results you are looking for?  Or are you a current exercisers who needs that something extra to get you over a plateau you may be experiencing?  If so look below…

  • 30 Day Challenge – Active Living
  • Advanced Lower Body (5 Day Split)
  • Advanced Upper Body (5 Day Split)
  • At the Gym – Limited Equipment / Machines
  • Bodyweight / Calistenics
  • Core Strength and Stability
  • Free Weights 2 x week
  • Free Weights 3 x week
  • Maximum Glute Builder
  • Metabolic Conditioning 2 x week
  • Metabolic Conditioning 3 x week
  • Tabata & HIIT

What Do You Get?

  • Downloadable iWellness app where you will have 24/7 access to your choice of one of the workout plans below
  • Fitness assessment in order to track your progress and guarantee your results are on track (measurements, weight and body fat tracker)
  • Support and feedback anytime you need me
  • Detailed video demonstrations of all exercises
  • Ability to sync other apps with our app (FitBit, etc)

30 DAY CHALLENGE – ACTIVE LIVING

Ease yourself into an active lifestyle with basic workouts and staple exercises.

This program lasts for 30 days and includes:

  • 1-2 daily exercise(s) to perform (rotating through 5 different ones), walking days, supportive daily messages (about mindful eating and gratitude journaling), and a start and finish progress assessment.

SIGN UP FOR ONLY $10

 


ADVANCED LOWER BODY (5 DAY SPLIT)

This program delivers a full-body transformation with a little extra something for the legs and glutes.

This program includes:

  • 5 workouts (upper body push; lower body; circuit; upper body pull; lower body – glutes) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
  • Assessments at the start, and upon completion of week 4

SIGN UP FOR ONLY $10

 


ADVANCED UPPER BODY (5 DAY SPLIT)

With advanced exercisers in mind, this program offers a full-body transformation with a focus on the upper body.

This program lasts for 4 weeks and includes:

  • 5 workouts (full body A; lower body strength; full body circuit; full body B; upper body) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively
  • Assessments at the start, and upon completion of week 4

SIGN UP FOR ONLY $10

 


AT THE GYM – LIMITED EQUIPMENT / MACHINES

Designed for any level of client, this programs gets clients familiar with key pieces of equipment and works them head to toe.
This 4 week program includes:
  • 2 workouts (full-body workout first training plan; full-body workout second training plan) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4.

SIGN UP FOR $10

 


BODYWEIGHT / CALISTENICS

Helps you add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program.

This program lasts for 4 weeks and includes:

  • 3 workouts (Bodyweight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4

SIGN UP FOR ONLY $10

 


CORE STRENGTH AND STABILITY

Are you dreaming of six-pack abs?…then you will love this program with a hardcore focus.

This 4 week program includes:

  • 2 workouts (Day 1 – rectus & transverse abdominals; Day 2 – obliques, hips, & everything abs) split over the week on Tuesday and Thursday respectively.
  • Assessments at the start and upon completion of week 4

SIGN UP FOR ONLY $10

 


FREE WEIGHTS 2x/WEEK

This full-body program is designed for clients looking to build strength and lose body fat.

This program includes:

  • 2 workouts (full body – squat and push; full body – deadlift & pull) split over the week on Tuesday and Friday respectively.
  • Assessments at the start and upon completion of week 4

SIGN UP FOR ONLY $10

 


FREE WEIGHTS 3x/WEEK

This full-body program is designed for clients looking to build strength and lose body fat.

This program includes:

  • 3 workouts (full body – squat & push; full body – deadlift & pull; full body – lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start and upon completion of week 4.

SIGN UP FOR ONLY $10

 


MAXIMUM GLUTE BUILDER

Help reshape shape up your glutes, no if’s, and’s, or…well, you know.

This program lasts for 4 weeks and includes:

  • 3 workouts (Day 1 – glutes & hamstrings; Day 2 – glutes & quads; Day 3 – glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start and upon completion of week 4.

SIGN UP FOR ONLY $10

 


METABOLIC CONDITIONING 2x/Week

Help you burn tons of calories both during and after your workouts with this intense program sure to get your heart pumping.

This program lasts for 4 weeks and includes:

  • 2 workouts (Rowing & Getting Ripped; Skipping & Getting Shredded) split over the week on Tuesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4.

SIGN UP FOR ONLY $10

 


METABOLIC CONDITIONING 3x/Week

Helps you burn tons of calories both during and after their workouts with this intense program sure to get your heart pumping.

This program lasts for 4 weeks and includes:

  • 3 workouts (sprinting & getting shredded; rowing & getting ripped; jumping rope & getting jacked) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4.

SIGN UP FOR ONLY $10

 


TABATA AND HIIT 

Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick for those looking to burn calories and build strength.

This program lasts for 4 weeks and includes:

  • 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4.

SIGN UP FOR ONLY $10


Interested in a Body Transformation Program?

My 12 Week Programs are a total comprehensive program guaranteed to deliver the weight and fat loss results you are deeply desiring.

You will not only receive the detailed weekly workouts (less than 20 minutes each) but also all the lifestyle tools you need to ensure your success (Nutrition and Meal Planning, Tools for Success, and my Weekly Client Only Tips).  These programs will also be delivered right on the app so you have your workouts and personal trainer (me) with you 24/7.

12 WEEK IN-HOME BODY TRANSFORMATION PROGRAM

This exercise plan is built on real world results and completed by busy people looking to get the fastest results possible with a realistic workout plan. This is made possible by exercising in all 3 planes of motion and thus working every one of your 600+ muscles. It takes 3 different specific moves in the precise order each workout to effectively supercharge your metabolism. It’s unlike anything else you’ve ever experienced. When you combine these exercises done in the correct order, your body literally flips on a switch to start burning body fat for up to 36 hours straight!

  • Includes: 5 workouts per week, each less than 20 minutes
  • Equipment Needed:  Only a pair of dumbbells

SIGN UP FOR THE 12 WEEK PROGRAM HERE – $30


BUSY MOM FITNESS PROGRAM

The Busy Mom Program was designed specifically FOR moms.  You will discover that we’ve combined EVERY proven method for getting maximum results in minimum time. Everything about this system is strategically designed to work for you, no matter if you’re chasing your toddler around the house or shuttling your teen to and from sports practices.

It is a VERY SIMPLE system that you can follow in the comfort of your own home where all you need is 15 minutes per workout.

  • Includes: 4 workouts per week (~15 minutes each) and 2 cardio sessions
  • Equipment Needed:  A pair of dumbbells (many women start with 10-15 lbs), a stability ball, and a mat

SIGN UP FOR THE 12 WEEK PROGRAM – $30

 


I’m Interested, What’s Next?

STEP 1:  Sign Up for your desired program.

  • Complete the Initial Consultation / Exercise Goals form
  • Use the link we send to download the iWellness Training app (available for both Android & Apple)
  • We’ll review your registration form and ensure your program is uploaded to your profile
  • You will receive that notification that has been completed. Then log in and view your workouts on your personal calendar
  • Workouts include: reps, sets, suggested weight & an exercise video sample
  • Send as much feedback as you need, ask as many questions as you would like