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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.
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Strong
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Sculpt Your Core with
Christina Shepherd’s Killer Core Routine
