YOUR STRENGTH
Elevate
YOUR CONFIDENCE
Ignite
Effective Workouts that Strengthen Your Core, Prevent Injuries, and Maximize Your Progress
YOUR STRENGTH
Elevate
YOUR CONFIDENCE
Ignite
Effective Workouts that Strengthen Your Core, Prevent Injuries, and Maximize Your Progress
START YOUR FREE TRIAL
PROGRAMS DESIGNED FOR YOU
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The Programs
Toning
6 weeks, 3 days per week
Postnatal, Pilates, Bodyweight, Glutes
All Levels
Get ready to lift your glutes and tighten your core with the Butt & Gut Program! This 6-week, band-only plan blends core and glute training to build strength, stability, and shape. Designed for all fitness levels, each workout helps you progress week by week—no gym required.
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BUTT &
GUTT
Toning
6 weeks, 4 days per week
Bikini Body, Postnatal, Pilates
All Levels
This is a 6-week, dumbbell-only program designed to help you build strength, improve posture, and feel confident in your body. You’ll find posture work woven into the upper and core days to support full-body alignment and functional strength.
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SCULPTED
STRENGTH
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.
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30 DAY
CORE
CORE 2.0
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.
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HOURGLASS
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.
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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.
HOURGLASS 2
CORE &
CURVES
Lean Muscle
9 weeks program, 5 days/week, 30-45 mins
Pilates, Bikini Body, Weight lifting, Glutes
All Levels
Get ready to shape a stronger, leaner body with this dynamic dumbbell-only program. Over the next 9 weeks, you'll target your core, upper, and lower body to build muscle, define curves, and shrink your waist.
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Strength
5 weeks program, 5 days/week, <30 mins
Postnatal, Glutes, Core/Abs, Full Body
All Levels
Get ready to build a stronger, leaner core with our Summer Core Program — quick, effective workouts designed to sculpt your midsection and boost confidence all season long. No fluff, just results. Start your summer strong!
SUMMER
CORE
CHALLENGE
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SUMMER
SHRED
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.
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.
Unlock Your Core
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Strong
Sculpt Your Core with
Christina Shepherd’s Killer Core Routine
