Change Fitness App
Most Popular Fitness Programs
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Monthly Online Fitness Memberships (Full Access -All Programs)
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Strength: Level Up (6 Week)
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Metabolic HIIT (6 Week)
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"Lift & Shred" (6 Week)
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Variety Pack- Beginner (6Week)
All Online Fitness Programs
(Keep scrolling for categories)
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![Gym: strength & Conditioning online fitness program]()
GYM: STRENGTH & CONDITIONING PROGRAM
Intermediate to Advanced
Equipment: Set of Light, Medium & Heavy Dumbbells, Bench (OR Plyo Box/Chair/Stool). (Optional: Thera Band, Medium Kettlebell, Cable Machine, Barbell & Plates, Plyo Box, Bosu Ball, Pull Up Bar).
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![METABOLIC HIIT: 6 WEEK PROGRAM Online training shawnigan lake fitness programs]()
METABOLIC HIIT #1: 6 WEEK PROGRAM
Intermediate to Advanced
Equipment: Light, Medium & Heavy Set of Dumbbells (Optional: Medium or Heavy Kettlebell & Resistance Band)
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![Stable & Strong 40+ Weight lifting strength program for longevity and women over 40]()
STABLE & STRONG 40+
Beginner to Intermediate
Equipment: 1X Light & 1X Medium Set of Dumbbells (Optional: Box/Chair/Stairs OR Stool, 1X Medium Kettlebell & 1X Bench) -
![Online Workout Programs Cobble Hill, Shawnigan Lake, Mill Bay, Duncan, Cowichan Valley]()
LIFT & SHRED #2: 6 WEEK PROGRAM
Intermediate to Advanced
Equipment: 1X Medium + 1X Heavy Set of Dumbbells (Have a home Gym?: “Learn More” for details) -
![Online Fitness Programs Cowichan Valley]()
SCULPT, TIGHTEN & TONE: 6 WEEK PROGRAM
Intermediate to Advanced
Equipment: 2 X Dumbbells (Optional: Plyo box, stool or bench)
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![Weight lifting Fitness programs Shawnigan lake, Mill Bay, Cobble Hill]()
WEIGHT LIFTING: 9 WEEK PROGRAM
Intermediate to Advanced
Equipment: See “Learn More” for details.
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![Strength, Resistance Training online fitness program. Intermediate to advanced]()
STRENGTH: LEVEL UP
Intermediate to Advanced
Equipment: See “Learn More” for details.
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![Online fitness Shawnigan Lake gym training]()
3/4/3: UPPER, LOWER, CORE SPLIT: 9 WEEK PROGRAM
Intermediate - Advanced
Equipment: Light, Medium & Heavy Set of Dumbbells
(Optional: Pull Up Bar, Bench, Box/couch/stool, Resistance Band, Thera Band, Barbell + Plates). -
![Beginner's Fitness Online Programs Shawngan lake, Mill Bay, Cobble Hill, Duncan]()
VARIETY PACK: 6 WEEK PROGRAM (Beginner Series)
Beginner
Equipment: 2 X Dumbbells (see “Learn More” for optional equipment).
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![Advanced Online Fitness Programs in Cobble hill, Duncan, Mill Bay, Shawnigan Lake, Cowichan Valley]()
VARIETY PACK: 6 WEEK PROGRAM (Advanced Series)
Intermediate to Advanced
Equipment: 2 X Dumbbells (see “Learn More” for optional equipment). -
![Online Fitness Programs Cobble Hill, Shawnigan Lake, Mill Bay, Duncan, Cowichan Valley]()
LIFT & SHRED: 6 WEEK PROGRAM
Intermediate to Advanced
Equipment: See “Learn More” for details. -
![Online Fitness Program: Intermediate, Cowichan Valley, Mill Bay, Shawnigan Lake, Cobble Hill, Duncan]()
"HIIT ME UP": 6 WEEK PROGRAM
Intermediate
Equipment: 2 X Dumbbells (Optional: Kettlebell)
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![Online Fitness Program, Cowichan Valley, Mill Bay, Shawnigan Lake, Cobble Hill, Duncan]()
CORE SHRED: 6 WEEK PROGRAM
Beginner to Advanced Options
Equipment: 2 X Dumbbells
(Optional: Kettlebell, Bench/ Plyo Box). -
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BODYWEIGHT VACATION BLITZ: 2 WEEK PGM
Beginner to Advanced
Equipment: Bodyweight
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BEGINNER'S GUIDE TO FITNESS: 6 WEEK PROGRAM
Beginner
Equipment: Bodyweight or 2xDumbbells
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![Online Fitness Program and training]()
40 DAYS TO HEALTHY WEIGHTLOSS: 6 WEEK PROGRAM
Beginner to Advanced Options
Equipment: 2 X Dumbbells (Optional: Kettlebell, Bench/Box/Chair)
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![Advanced Training online programs Shawnigan lake and Cobble Hill Fitness]()
ADVANCED TOTAL BODY TONE: 6 WEEK PROGRAM
Advanced
Equipment: 2 X Dumbbells
(Optional: Pull-Up Bar, Resistance Bands, Bench/Plyo Box) -
![Run Training Online Workout Program (1/2 Marathon)]()
1/2 MARATHON TRAINING PROGRAM
Intermediate- Advanced
Equipment: 1 X Medium Set Dumbbells + 1 X Heavy Set of Dumbbells
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![Personal training online fitness programs]()
PERSONAL TRAINING PROGRAMS
Individualized programs built to suit your goals, fitness level & available equipment.
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![Accountability training and online fitness coach]()
ADD ON: ACCOUNTABILITY CHECK-INS
6 Weeks of Accountability check-ins with your coach
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![Free Trail App Online Fitness Training Cowichan Valley]()
30 DAY FREE TRIAL
No strings, let’s try this!
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TIMES ARE TOUGH
Let’s talk prices
ONLINE FITNESS PROGRAMS
(CATEGORIZED)
BEGINNER
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⭐Most Popular
Level: Beginner- Intermediate
Length: 6 Weeks
For: beginners looking to burn calories, tone up, develop healthy habits around working out, and have diversity in their workouts
Equipment: 2 X Dumbbells. (Optional Equipment: Chair or Bench, Kettlebell, Thera Band).
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Level: Beginner to Intermediate
Equipment: 2 X Dumbbells
(Optional Equipment: Plyo box, stool or bench)
INTERMEDIATE TO ADVANCED
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⭐Most Popular
Level: Intermediate-Advanced (You do NOT need to have completed the Lift & Shred #1 series to do this 6 week program)
Length: 6 Weeks
For: L&S #2 is a mixture of weight training and high intensity training sessions. If you have a goal to build lean muscle mass and burn fat while you do it, this program will put you on that road to success
Equipment: Medium and heavy set of dumbbells (For those of you who have home gyms with barbells, plyo boxes, resistance bands, chin up bars, etc there are advanced alternative exercises as options for you).
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⭐ Most Popular
Level: Intermediate-Advanced
Length: 11 Weeks
For: Trainees looking to get stronger, zone in on technical movements and build an athletic lean physique.
Equipment: 2 X Dumbbells.
(Optional Equipment: Bench, Barbell, Weight Plates, Squat Rack, Chin Up Bar, Kettlebell, Resistance Band, Fitball, Plyo Box). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Intermediate- Advanced
Length: 6 Weeks
For: Trainees looking to improve cardiovascular fitness (V02 Max), improve agility & stability, tone arms & shoulders, increase metabolism (burn more calories without effort/at rest), decrease risk of disease and increase longevity.
Equipment: Light, Medium & Heavy Set of Dumbbells
(Optional Equipment: Medium or Heavy Kettlebell & Resistance Band)
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⭐Most Popular
Level: Intermediate.to Advanced
Length: 6 Weeks
For: Designed to build muscle and shred fat. If you're looking to get lean and tone that belly area, this Program is for you!
Equipment: Equipment: 2X Light & Medium Set of Dumbbells
(Optional Equipment: Kettlebell, box or bench).
(Optional Equipment:
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⭐ Most Popular
Level: Intermediate - Advanced
Length: 6 Weeks
For: tailored to trainees coming off a strength based program, people who want variety in their day to day programs and struggle to do the same workouts a few weeks in a row, and for those who just want to have a bit of fun and mix things up!
Equipment: 1X Light, Medium & Heavy Set of Dumbbells (Can get away without the heavy)
(Optional Equipment: Bench, Barbell, Weight Plates, Chin Up Bar, Kettlebell, Plyo Box). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all! Most of this program is based around a set or two of dumbbells).
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Level: Intermediate-Advanced
Length: 9 Weeks
For: This strength and Toning program is tailored to trainees looking looking to get stronger, build a bit of muscle (not "bulk", but look good in a sleeveless), and work on progressing some advanced fun moves!
Equipment: 2 X Dumbbells, Bench (OR Plyo Box, OR Chair/Step Stool,etc).
(Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Intermediate-Advanced
Length: 9 Weeks
For: Individuals looking to get stronger, achieve a more athletic figure, increase metabolism, use more gym equipment in their workouts instead of just dumbbells, learn more complex exercises & lift heavier weights.
Equipment: Set of Light, Medium & Heavy Dumbbells, Bench (OR Plyo Box, OR Chair/Step Stool).
(Optional Equipment: Thera Band, Medium Kettlebell, Cable Machine, Barbell & Plates, Plyo Box, Bosu Ball, Pull Up Bar. There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Beginner to Intermediate
Length: 8 Weeks
For: Trainees who are newer to lifting weights and are looking to improve strength, improve agility & stability, decrease risk of disease & increase longevity, and focus on learning proper technique. This is an intro program to our other more advanced strength training programs.
Equipment: 1X Light & 1X Medium Set of Dumbbells
(Optional Equipment: Medium Kettlebell, Bench & Box/Stairs/Stool OR Couch)
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Level: Intermediate-Advanced
Length: 6 Weeks
For: Ideal to do this program after you've completed one of the Strength Programs- but it's not a requirement, just a suggestion. It's tailored to trainees looking to maintain their strength and muscle, while shredding any unwanted 'extra's'!
Equipment: 2 X Light & Medium Set of Dumbbells, Bench (OR Plyo Box/Chair/Step Stool).
(Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Intermediate-Advanced
Length: 9 Weeks
For: if your an intermediate to advanced trainee looking to build muscle mass and can handle isolating specific focus areas for an entire workout (i.e. arms for 40 minutes), this program is for you!
Equipment: Light, Medium & Heavy Set of Dumbbells.
(Optional Equipment: Pull Up Bar, Bench, Box/couch/stool, Resistance Band, Thera Band, Barbell + Plates).
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Level: Intermediate-Advanced
Length: 6 Weeks
For: If you're an intermediate to advanced trainee looking to tone up, trim down and work those problem areas, this program will bring you through 6 weeks of optimal training to achieve these results.
Equipment: A set of Light & Medium Dumbbells
(Optional equipment: Plyo box, stool or bench)
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Level: All Levels
Length: 6 Weeks
For: Individuals looking to lose weight and move their bodies 4X a week for 30 minute sessions. This is about showing up and staying consistent in order to achieve your fat loss results!
Equipment: 2 X Dumbbells (Optional Equipment: Kettlebell, Bench, box or chair)
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Level: Advanced
Length: 6 Weeks
For: Advanced trainees looking to tone those last few problem areas through a mix of HIIT and Strength & Conditioning Workouts!
Equipment: 2X Dumbbells
(Optional Equipment: Pull Up Bar, Resistance Bands, Bench or Plyo Box)
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Level: Intermediate.
Length: 6 Weeks
For: This programming zones in on a HIIT style of training to support individuals in reaching their weight loss goals, but also build strength. I will teach you how to work on "progressive overload" so that you're challenging your body in a new way each time you complete a workout, and therefore enabling your body to adapt to reach your goals.
Equipment: 2 X Dumbbells
(Optional Equipment: Kettlebell)
FULL ACCESS TO ALL PROGRAMS
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⭐Most Popular
Can’t decide which program is right for you? We got you covered in the all access monthly membership! This option allows you full access to the Change Fitness App, Resources & On Demand Workouts& Programs, so you can start and pause any program, at any time!
*No commitment required. Cancel anytime!
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Full access to all Programs & Resources on the Change Fitness App.
No strings, let’s try this!
SPECIFIC TRAINING
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⭐ Most Popular
Level: Beginner to Intermediate
Length: 6 Weeks
For: this program is designed to build muscle and shred fat. If you're looking to get lean and tone that belly area, this program is for you! You’l get a mix of strength and HIIT workouts that zone in on core movements!
Equipment: 2 X Dumbbells
(Optional Equipment: Kettlebell, Bench/ Plyo Box/Couch)
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Level: Beginner-Intermediate
Length: 2 Weeks of programming at 3 Workouts/Week + Full Access to On Demand Library.
For: those who want quick 30 minute workouts to do while on vacation for maintenance!
Equipment: Bodyweight
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Level: Advanced Trainees (Modifications given for Intermediates)
Length: 10 Week Program
For: Individuals looking to increase their aerobic capacity, as well as build or maintain strength levels throughout run training. There is a mix of strength and run training in this program.
Equipment: 2 X Dumbbells.
(Optional Equipment: Bench, Barbell, Weight Plates, Chin Up Bar, Kettlebell, Plyo Box, Resistance Band)
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Individualized programs built to suit your goals, fitness level & available equipment.
These will typically incorporate an initial consult, goal setting session, and personalized program set up based on goals and equipment.
Costs vary depending on program.
WEIGHT LOSS
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Level: Intermediate- Advanced
Length: 6 Weeks
For: Trainees looking to improve cardiovascular fitness (V02 Max), improve agility & stability, tone arms & shoulders, increase metabolism (burn more calories without effort/at rest), decrease risk of disease and increase longevity.
Equipment: Light, Medium & Heavy Set of Dumbbells
(Optional Equipment: Medium or Heavy Kettlebell & Resistance Band)
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⭐Most Popular
Level: Intermediate.to Advanced
Length: 6 Weeks
For: Designed to build muscle and shred fat. If you're looking to get lean and tone that belly area, this Program is for you!
Equipment: Equipment: 2X Light & Medium Set of Dumbbells
(Optional Equipment: Kettlebell, box or bench).
(Optional Equipment:
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⭐Most Popular
Level: Intermediate-Advanced (You do NOT need to have completed the Lift & Shred #1 series to do this 6 week program)
Length: 6 Weeks
For: L&S #2 is a mixture of weight training and high intensity training sessions. If you have a goal to build lean muscle mass and burn fat while you do it, this program will put you on that road to success
Equipment: Medium and heavy set of dumbbells (For those of you who have home gyms with barbells, plyo boxes, resistance bands, chin up bars, etc there are advanced alternative exercises as options for you).
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⭐Most Popular
Level: Beginner- Intermediate
Length: 6 Weeks
For: beginners looking to burn calories, tone up, develop healthy habits around working out, and have diversity in their workouts
Equipment: 2 X Dumbbells. (Optional Equipment: Chair or Bench, Kettlebell, Thera Band).
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⭐ Most Popular
Level: Intermediate - Advanced
Length: 6 Weeks
For: tailored to trainees coming off a strength based program, people who want variety in their day to day programs and struggle to do the same workouts a few weeks in a row, and for those who just want to have a bit of fun and mix things up!
Equipment: 1X Light, Medium & Heavy Set of Dumbbells (Can get away without the heavy)
(Optional Equipment: Bench, Barbell, Weight Plates, Chin Up Bar, Kettlebell, Plyo Box). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all! Most of this program is based around a set or two of dumbbells).
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Level: Intermediate-Advanced
Length: 6 Weeks
For: If you're an intermediate to advanced trainee looking to tone up, trim down and work those problem areas, this program will bring you through 6 weeks of optimal training to achieve these results.
Equipment: A set of Light & Medium Dumbbells
(Optional equipment: Plyo box, stool or bench)
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Level: Intermediate.
Length: 6 Weeks
For: This programming zones in on a HIIT style of training to support individuals in reaching their weight loss goals, but also build strength. I will teach you how to work on "progressive overload" so that you're challenging your body in a new way each time you complete a workout, and therefore enabling your body to adapt to reach your goals.
Equipment: 2 X Dumbbells
(Optional Equipment: Kettlebell)
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Level: All Levels
Length: 6 Weeks
For: Individuals looking to lose weight and move their bodies 4X a week for 30 minute sessions. This is about showing up and staying consistent in order to achieve your fat loss results!
Equipment: 2 X Dumbbells (Optional Equipment: Kettlebell, Bench, box or chair)
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Level: Advanced
Length: 6 Weeks
For: Advanced trainees looking to tone those last few problem areas through a mix of HIIT and Strength & Conditioning Workouts!
Equipment: 2X Dumbbells
(Optional Equipment: Pull Up Bar, Resistance Bands, Bench or Plyo Box)
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Level: Intermediate-Advanced
Length: 6 Weeks
For: Ideal to do this program after you've completed one of the Strength Programs- but it's not a requirement, just a suggestion. It's tailored to trainees looking to maintain their strength and muscle, while shredding any unwanted 'extra's'!
Equipment: 2 X Light & Medium Set of Dumbbells, Bench (OR Plyo Box/Chair/Step Stool).
(Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
STRENGTH TRAINING
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⭐Most Popular
Level: Intermediate-Advanced (You do NOT need to have completed the Lift & Shred #1 series to do this 6 week program)
Length: 6 Weeks
For: L&S #2 is a mixture of weight training and high intensity training sessions. If you have a goal to build lean muscle mass and burn fat while you do it, this program will put you on that road to success
Equipment: Medium and heavy set of dumbbells (For those of you who have home gyms with barbells, plyo boxes, resistance bands, chin up bars, etc there are advanced alternative exercises as options for you).
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⭐ Most Popular
Level: Intermediate-Advanced
Length: 11 Weeks
For: Trainees looking to get stronger, zone in on technical movements and build an athletic lean physique.
Equipment: 2 X Dumbbells.
(Optional Equipment: Bench, Barbell, Weight Plates, Squat Rack, Chin Up Bar, Kettlebell, Resistance Band, Fitball, Plyo Box). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Beginner to Intermediate
Length: 8 Weeks
For: Trainees who are newer to lifting weights and are looking to improve strength, improve agility & stability, decrease risk of disease & increase longevity, and focus on learning proper technique. This is an intro program to our other more advanced strength training programs.
Equipment: 1X Light & 1X Medium Set of Dumbbells
(Optional Equipment: Medium Kettlebell, Bench & Box/Stairs/Stool OR Couch)
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Level: Intermediate-Advanced
Length: 9 Weeks
For: Individuals looking to get stronger, achieve a more athletic figure, increase metabolism, use more gym equipment in their workouts instead of just dumbbells, learn more complex exercises & lift heavier weights.
Equipment: Set of Light, Medium & Heavy Dumbbells, Bench (OR Plyo Box, OR Chair/Step Stool).
(Optional Equipment: Thera Band, Medium Kettlebell, Cable Machine, Barbell & Plates, Plyo Box, Bosu Ball, Pull Up Bar. There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
-
Level: Intermediate-Advanced
Length: 9 Weeks
For: This strength and Toning program is tailored to trainees looking looking to get stronger, build a bit of muscle (not "bulk", but look good in a sleeveless), and work on progressing some advanced fun moves!
Equipment: 2 X Dumbbells, Bench (OR Plyo Box, OR Chair/Step Stool,etc).
(Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
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Level: Intermediate-Advanced
Length: 9 Weeks
For: if your an intermediate to advanced trainee looking to build muscle mass and can handle isolating specific focus areas for an entire workout (i.e. arms for 40 minutes), this program is for you!
Equipment: Light, Medium & Heavy Set of Dumbbells.
(Optional Equipment: Pull Up Bar, Bench, Box/couch/stool, Resistance Band, Thera Band, Barbell + Plates).
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Level: Advanced
Length: 6 Weeks
For: Advanced trainees looking to tone those last few problem areas through a mix of HIIT and Strength & Conditioning Workouts!
Equipment: 2X Dumbbells
(Optional Equipment: Pull Up Bar, Resistance Bands, Bench or Plyo Box)
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Level: Intermediate-Advanced
Length: 6 Weeks
For: If you're an intermediate to advanced trainee looking to tone up, trim down and work those problem areas, this program will bring you through 6 weeks of optimal training to achieve these results.
Equipment: A set of Light & Medium Dumbbells
(Optional equipment: Plyo box, stool or bench)
-
Level: Intermediate-Advanced
Length: 6 Weeks
For: Ideal to do this program after you've completed one of the Strength Programs- but it's not a requirement, just a suggestion. It's tailored to trainees looking to maintain their strength and muscle, while shredding any unwanted 'extra's'!
Equipment: 2 X Light & Medium Set of Dumbbells, Bench (OR Plyo Box/Chair/Step Stool).
(Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).
App Member Testimonials
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Krista Brown
“I started with Stephanie during the November challenge. I got so much more out of it than I thought I would. Steph definitely motivated me more than my usual, and for that I am forever grateful. I not only came out stronger in body, but much stronger in mind, which to me is priceless. Stephanie takes a holistic approach to fitness, breaking the unhealthy habit of seeing fitness as only for the body. She’s knowledgeable, and I love her view that ‘consistency is better than intensity 100% of the time.’ Her online app gives you a great variety of workouts that get you feeling so so good! Don’t think twice about it, let her be your girl; I promise you won’t be disappointed. I look forward to continuing on this Change Fitness App journey with her”
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Rachael Hughes
“Just survived having my booty kicked, again, by Steph @changefitness. This app has been the best. She’s clear, she’s supportive and WOWWW, girlfriend knows the body! She always makes sure you’re aware of your positioning, posture and what muscles you should be feeling during her workouts. It’s insanely helpful. Keep building great programs, Steph! Thank you!”
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Cathy Atkinson
“Love my workouts with Stephanie! All the way from Prince Edward Island, we connect on Zoom and it’s super convenient! Whether you are a beginner or have been doing this for a while, she will motivate you and coach you through each movement as if you were in the same room. Her expertise and knowledge has taken me on this amazing fitness journey. If you need modified versions, she will guide you through it. Her enthusiasm, passion and positive approach inspires me to do my best. I am feeling the difference and I am feeling stronger! Thank you Stephanie!!”
