YOUR STRENGTH
Elevate
YOUR CONFIDENCE
Ignite
Effective Workouts that Strengthen Your Core, Prevent Injuries, and Maximize Your Progress
PROGRAMS DESIGNED FOR YOU
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The Programs
30 DAY
CORE
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Toning
30 Days, 5 Days per Week
Pilates, Core/Abs
All Levels
This 30-Day program focuses on building core stabilization strength. All workouts are safe for diastasis recti. This program is safe for all levels. Workouts are 5 days per week. This program can be repeated multiple times.
CORE 2.0
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Lean Muscle
5 Weeks, 4 Days per Week
Pilates, Rehab, Sports
Intermediate
This 5 week plan focuses on building core stabilization strength. All workouts are safe for diastasis recti. This program is for those that have completed the 30 day core program to continue building core strength. This program is 2-4 workouts per week for 5 weeks. This program can be repeated multiple times.
HOURGLASS
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Lean Muscle
6 weeks, 4 Days per Week
Weight Lifting, Full Body, Lower Body
All Levels
This 6 week workout program focuses on full-body muscle building to give the illusion of an hourglass figure. It includes core workouts in the program, but can also be combined with the 30-day core program as well. This has 4 workouts per week. This program can be repeated multiple times and is the program I stuck to for more than a year to achieve my results.
HOURGLASS 2
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Lean Muscle
12 weeks, 5 Days per Week
Weight Lifting, Upper Body, Lower Body & Core
Complete after First Hourglass Program
This is a intermediate to advanced 12 week workout program focusing on full body muscle building to give the illusion of an hourglass figure that is designed to be completed after the first Hourglass program. his has 5 workouts per week, 2 lower body, 2 upper body and core. This program can be repeated multiple times and is the current program I have been doing.
GLUTE BUILDER
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Gain Muscle
6 Weeks, 3 Days per Week
Weight Lifting, Glutes
All Levels
This is a strength-based program focusing on glute growth with 3 Lower Body workouts per week. This program is 6 weeks long and can be repeated multiple times.
SUMMER
SHRED
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Fat Loss & Maintain Muscle
5 Days per Week
Full Body, Bands, Dumbbells
All Levels
This is a strength-based program with cardio to achieve fat loss and maintain muscle growth. It uses dumbbells and bands while providing substitutions if bands are not available. It's a 5 day per week workout and can be repeated multiple times.
NEW YEAR
BETTER YOU
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Fat Loss & Maintain Muscle
5 Days per Week
Full Body, Dumbbell Only at Home
All Levels
This is a strength-based program to achieve fat loss and maintain muscle growth. It is a dumbbell-only at home program that has 5 workouts per week and can be repeated multiple times.
30 MINUTES
30 DAYS
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Lean Muscle
30 days, 5 Days per Week
Pre/Post Natal, Full Body, Lower Body
All Levels
This is a strength-based program with 30-minute workouts that can be done at home with dumbbells and bands. This is a 30-day program.
I'm Christina
I am a strength and conditioning specialist as well as a physical therapist helping you build a stronger core and body to prevent injuries and feel good in your skin.
I started my fitness journey unhappy with my body, lacking confidence and always just chasing a number on the scale. I made mistakes along the way, and I'm here to prevent others from making the same ones I did.
it's so nice to meet you
read more of my story
You actually need effective workouts that maximize
your progress every time you do them.
Elevate your strength and ignite your confidence:
That's the name of the game.
you don't need hours in the gym to see results
My Philosophy
Ready to develop your core strength?
Dive into my FREE 7-Day Strong Core Program and discover the power of a rock-solid foundation. With well-designed workouts and instructional photos, you'll build strength, stability, and confidence like never before.
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Strong
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Sculpt Your Core with
Christina Shepherd’s Killer Core Routine
