ONLINE PROGRAMS
Experience an integrated approach to fitness, health and mental growth. Daily emails with warm ups, workouts, cool downs and mental health prompts will make the most of your time. Programs intentionally designed to help find your path in achieving your aesthetic, performance and strength goals.
FLOW
Movement Freedom Anywhere, Anytime
Discover the power of your own body in this accessible 4-week program that teaches you to move with strength, control, and fluidity—no equipment required. Bodyweight Flow unlocks natural movement patterns to help you feel better in your body every day.
Program Specifics:
- 4 Training Days Per Week: Progressive sessions that build upon each other
- 45-Minute Efficient Workouts: Perfect for busy schedules
- Zero Equipment Needed: Train anywhere—home, hotel, outdoors
- HD Demonstration Videos: Clear instruction for every movement
- Progressive Difficulty Options: Suitable for all fitness levels
What You'll Experience:
- Enhanced body awareness and control
- Improved movement quality in daily activities
- Increased mobility where you need it most
- Better strength-to-weight ratio
- Reduced stiffness and discomfort
- A sustainable approach to movement practice
Perfect For:
- Travelers and busy professionals
- Those without access to gym equipment
- Anyone looking to reconnect with natural movement
- People recovering from traditional weight training burnout
- Beginners wanting a solid foundation before adding external loads
- Anyone seeking a minimalist approach to fitness
The Bodyweight Flow Difference:
Rather than isolated exercises, this program teaches integrated movement sequences that flow together, training your body as a connected system. Each session builds not just strength, but coordination, balance, and body control that translates directly to improved quality of life.
Learning to master your own bodyweight creates a foundation of movement competence that enhances everything else you do—in the gym and in life.
Connect with your body. Move with purpose. Flow through life with confidence.
BLAZE
Ignite Your Total Body Transformation
BLAZE is an intense 4-week full-body program designed to sculpt, tone, and transform your physique through progressive, targeted workouts. This program delivers rapid results through thoughtfully sequenced exercises that build upon each other week after week, creating sustainable change for both beginners and experienced fitness enthusiasts.
Program Highlights:
- 4-Week Progressive System**: Each week builds upon the last for continued results
- 3 Strategic Workouts Per Week**: Optimal training frequency for recovery and results
- Two Difficulty Tracks**: Choose between Bodyweight (Beginner) or Dumbbell (Intermediate)
- 45-Minute Efficient Sessions**: Maximum results in minimum time
- Complete Exercise Demonstrations**: Clear instruction for proper form and technique
What BLAZE Delivers:
- Sculpted, defined upper body
- Core strength and visible definition
- Powerful, toned lower body
- Improved total body coordination
- Enhanced metabolic conditioning
- Confidence in your physical capabilities
The BLAZE Difference:
Unlike programs that isolate body parts, BLAZE uses integrated movement patterns that train multiple muscle groups simultaneously, creating more efficient workouts and functional results. The program incorporates dynamic exercises like push-up variations with rotational components, compound movements, and core-intensive patterns that challenge your body from every angle.
Perfect For:
- Beginners seeking a structured approach to total body fitness
- Intermediate athletes looking to enhance definition and conditioning
- Those short on time but demanding maximum results
- Anyone wanting a balanced approach to full-body development
- People ready to challenge themselves with progressive workouts
What You Need:
- Bodyweight Track**: Minimal equipment - just your body and determination
- Dumbbell Track**: A set of dumbbells (light, medium, and heavy) and a mat
BLAZE isn't just a workout program—it's a system designed to transform how your body looks, feels, and performs in just 4 weeks.
Ready to ignite your transformation? Start BLAZE today.
A 4-week program built for busy people who want real results without the hassle.
Short, effective workouts that build strength, conditioning, and a better bod — fast.
Structured training with the efficiency.
Program Breakdown
• 2 strength days
Foundational lifting focused on major movement patterns and improving full-body capability.
• 1 circuit day
Higher-pace training to build work capacity without sacrificing form.
• 1 cardio + core day
Aerobic conditioning and trunk work for better endurance and stability.
• 1 cardio + stretch day
Low-impact conditioning paired with mobility to support recovery and movement quality.
Time: ~45 minutes per session
Equipment: Designed for a gym but easily modified for home if you have dumbbells.
SCULPT GLUTES
Shape your lower body. Strengthen your whole body.
This 5-day/week program prioritizes glute development through smart, progressive lifting. With three lower-body focused days and two optional upper body sessions, SCULPT Glutes is built to help you build round, strong glutes while maintaining balanced full-body development.
You’ll hit every angle of the glutes with strategic volume, movement variation, and tempo control—while maintaining symmetry and strength up top.
PROGRAM STRUCTURE
• 5 Days/Week
• 3 Lower Body Days
• 2 Optional Upper Body Days
• Dumbbells & Bands Required
• Video Demos for Every Movement
What to Expect
• Targeted glute training with progressive overload
• Lower body strength, shape, and endurance
• Balanced physique with complementary upper body work
• High-quality movement instruction and programming
• A complete training split that emphasizes aesthetics, control, and quality
Build from the ground up—with precision and purpose.
Start SCULPT Glutes and redefine your foundation.
IRON GODDESS Strength. Shape. Feminine Power. Iron Goddess is an 8-week progressive strength program designed to build a sculpted, feminine physique through intelligent, structured training. This is not random “booty band” fluff—this is real programming for women who want to develop round glutes, strong legs, capped shoulders, and a tight core while maintaining grace, resilience, and balance. Whether you’re starting at 3 days per week or advancing to 5, Iron Goddess meets you where you are and takes you where you want to go. STRUCTURE • 8 Weeks of progressive training • Starts with 3 days per week, progresses to 5 days • 60-minute sessions • Focused glute & lower body days, with optional upper body training • Video demonstrations for all movements • Dumbbells & resistance bands required WHAT: • Emphasis on glute hypertrophy and lower body shape • Upper body work to develop proportion and symmetry • Core training integrated throughout • Progressive overload to build real strength • A blend of aesthetic-focused bodybuilding and functional movement WHO: • Women who want to build curves and confidence • Anyone looking for a structured, sustainable strength plan • Beginners ready to step into lifting with proper guidance • Intermediate lifters wanting to refine and elevate their physique Strong is feminine. Powerful is beautiful. This is where you build both. Begin your Iron Goddess journey today.
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Duration
Programs range from 4 to 12 weeks and are from 3 to 6 days a week. Workout will typically be 30-45 minutes.
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Demo Videos
Don’t question whether you’re doing a movement right; along with each movement programmed is a demonstration video showing you exactly how to keep form.
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Email + App
Emails of your workouts are sent to you every morning. Access your full workout layout with videos in the app.
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Check-ins
You’ll hear from Christine weekly; you’ll have support every step of the way.
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Modifications
Have limited equipment? Not sure how to work through an injury? You will receive a modification so you can still get the intended stimulus.
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Warm up/Cool Down
Prepare and Repair. Each workout comes with aligned warm ups and cool downs to prep your muscles + prevent injury.