15-5 Home Workout Programs
Looking to build consistency & strength?
Want to work out at home, or want to know exactly what to do in a gym setting?
Need the encouragement of a coach and community of women, and answers to your questions?
Come join me for 15-5: Programs developed to build consistency and strength…for a lifetime.
Now with THREE programs to choose from!
Same great framework, three programs to guide your goals without the overwhelm:
*New to strength training or pregnant/postpartum? Start with 15-5 Foundations to build strength and consistency in movement.
*Done 15-5 Foundations and want something a little more advanced? Go with 15-5 Functional Strength and train for the life you live!
*Completed both programs and ready to build athleticism? Choose 15-5 Dynamic Strength and build athleticism and dynamic movement patterns, so you’re ready to take on life as it comes at you- and support any sport/athletic goals you have.
Look…
If you move on purpose- with intention- you’re an athlete.
You’re also a human being with pressures, individuality and situations that play into what you can give as an athlete/exercising person.
If life is busy- workouts (and coaching) should meet you where you’re at – not expect that you fit into a specific box.
15-5 workouts are built to develop consistency in movement and strength over time.
This program is not a ‘see results quick’ deal.
It is a see-results-for-a-lifetime deal- while enjoying a small community of like-minded women alongside.
Here’s what you get:
5, 15 minute workouts/week.
1 (formal) check in from me (text or email for the first 3 months) per week to help you progress, fix form and add strategies to help you learn about your own individual tendencies.
Workouts are 15 mins each and contain 2-3 programmed movements only.
Access to a small group chat to share encouragement, tips and coaching cues/mindsets with others who are doing the same program. (WhatsApp will be used for this purpose)
Now, back to the 15 min thing…is this enough?
Guess what? Most of us would do much better with less when it comes to single workouts, and more in the way of consistency.
We can gain strength and practice consistency with less exercises…and a little more consistent input.
This program runs on phases, meaning you’ll repeat each phase for 3 weeks before moving to the next phase (this program is meant to last about 3 months total – then you’re free to repeat the whole shebang, or choose something else with your new gains of strength and consistency…like going on to 15-5 2.0 Functional Strength or 15-5 3.0 Dynamic Strength.) You will repeat each workout 3 times through before moving to the next phase. There is flexibility here, so if your schedule suits best to make time 2-3 days per week instead of 5 shorter periods, feel free to double up on the workouts within the 2-3 times you do have.
The goal is to build consistency, strength and athleticism over time.
To Start:
Choose your Framework:
a) $200 Program (pdf w live video links to movements included) ~3 months of programming + WhatsApp community group, including weekly check-ins, tips and encouragement + on the go movement modifications and variations to best suit your individual needs.
Additional Opt-In:
b)$125 Movement Assessment/Consult: a deep dive into your exercise history, current goals and needs. We check in to see how you’re moving, symptoms you’re experiencing and how to manage them so you can move in a way that is supportive of YOU. (In person or virtual session, travel mileage may apply).
Take a look at the equipment needed:
Best fit Home Equipment:
*Dumbbells (light and heavy for YOU)
*Bands (long or loop resistance bands)
*Bench/step or stool
*Small ball, or rolled up towel
*Physio ball
*None of these items are a must have. You can do these workouts barefoot and in pjs with your kids or diaper bag as a weight if needed! You don’t need to go out and buy a bunch of equipment. If you need recommendations, please ask.
Want to register?
Complete the google form on the link below, select the version of 15-5 you’d like to start with (Foundations, Functional Strength or Dynamic Strength) and I’ll get your program to you!
Finished 15-5 Foundations or not new to lifting?
Check out program options!
15-5 2.0 Functional Strength:
The 2.0 program WILL increase your strength, confidence and consistency…so you can train for the life you live.
We live busy lives, and are constantly carrying, pushing, pulling and lifting, loaded in ways that are one-sided (carrying kiddos, groceries, watering cans, etc).
15-5 2.0 reflects the life you live, and the movements you’re naturally doing. 15-5 2.0 features more unilateral work- that is- single sided work that helps to pick up on your deficits and build symmetry and core stability.
15-5 3.0 Dynamic Strength:
If you move on purpose, with intention- you’re an athlete. And life demands athleticism.
Dynamic strength has been built to develop strength and capability in athleticism. This is function beyond the foundations, developing dynamic strength and comfort in patterns that life and sport demand (let’s face it, parenthood is a full contact sport!)
Sport focused moves, with real life function. Dynamic Strength is for those who want to feel like an athlete, while living the demands of parenthood, work and the chaos of daily life.
15 minutes per day to work on your health and gain tools for a lifetime.
Come join me!