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The

membership

programs

  • All programs will run off 4-week blocks and will be automatically updated every 4 weeks
     

  • You can change programs at the end of each block
     

  • If you are unsure which program is best for you, please message me and we will chat about which option is best for you!
     

  • YOU WILL HAVE THE OPTION TO BUILD UPON AND CUSTOMISE YOUR PROGRAM TO WORK FOR YOU. IF YOU WOULD LIKE TO ADD MORE STRENGTH, A CARDIO COMPONENT OR SOME SPICY FINISHERS YOU WILL BE ABLE TO ACCESS THIS WITH YOUR COMPLIMENTARY ADD-ON PROGRAMS.

    Our 6 programs

  • Build

  • Sculpt

  • Express

  • Move

  • Mama2b

  • Mumma

Build

TIME COMMITMENT

4 days x 45min sessions OR

5 days x 45 mins sessions

Can build longer or more sessions with the buildable option

Equipment needed (gym only)
Gym machines, barbells, dumbbells, booty band, long resistance bands

key points
 

  • Weight training

  • Build Glutes

  • Build strength

  • Build muscle

THIS PROGRAM IS CREATED AROUND BUILDING GLUTES AND CREATING A STRONG BODY
 

This program is created with the goal of not only building and shaping your glutes but overall muscle strength and development throughout your entire body. This program integrates a range of targeted exercises and training techniques to assist you in attaining the desired outcomes.
 

BUILD’s focus on glute development not only contributes to the shape and appearance of your glutes but also offers numerous functional benefits. Strong glutes play a crucial role in maintaining proper posture, supporting the lower back, and improving athletic performance.
 

Whether aiming to build your glutes or create an overall body transformation, this program goes beyond glute-focused exercises, incorporating a well-rounded approach to muscle development and strength training. It enables you to achieve your desired results while at the same time building your overall physical fitness and functional capabilities.

Sculpt

TIME COMMITMENT

4 days x 45min sessions 

Can build longer or more sessions with the buildable option

Equipment needed
Dumbbells, booty band, long resistance bands

key points
 

  • Weight training

  • Dumbbell only

  • Full body focus

  • Can be done at home or the gym

This program is designed for women to achieve a full body transformation, with a strong focus on glutes + enhancing your overall fitness levels. This program is similar goal to build but the key difference is DUMBBELL only so that it can be at home OR at the gym in your favourite corner.
 

This program will push your limits, ensuring continuous growth and improvement throughout your fitness journey.
 

Let's sculpt your body, elevate your fitness levels, and enhance your overall well-being.

Express

TIME COMMITMENT

3 days x 30-40min sessions 

Can build longer or more sessions with the buildable option

EQUIPMENT NEEDED:

 

GYM

Gym machines, barbells, dumbbells, booty band, long resistance bands

 

HOME

Minimum 2 pairs of dumbells, booty band, long resistance bands.

key points
 

  • Gym or home versions

  • Overall body transformation

  • Quick but effective

This program is for the women who are BUSY. BUSY working, BUSY being a mum, BUSY being a social butterfly but still want to find time to take care of themselves. These quick but super effective sessions will get your muscles switched on and whole body working. Do not underestimate this program, even though we are doing quick sessions, all of our muscles are being targeted for all over body transformation

Express has been designed with the modern, busy woman in mind, prioritising your time, energy, and goals. So this is for the women who love to move, love fast-paced and crave quick yet impactful workouts that seamlessly fit into their busy schedules.
 

Lets get sweaty!

Move

TIME COMMITMENT

4 days x 40min sessions 

Can build longer or more sessions with the buildable option

Equipment needed 
Dumbbells, booty band, long resistance bands

key points
 

  • pilates inspired

  • minimal equipment

  • mind-body connection

  • circuit training

  • Can be done at home or gym

This program has been created for women who are eager to cultivate a stronger connection with their bodies and their potential. Focusing on engaging in purposeful and intentional movement and harnessing the power of endorphins to promote longevity and strong mind-body connection. 

 

The many benefits of this program include:

  • Strengthening and sculpting the entire body, promoting overall physical resilience and strength.

  • Enhancing mobility, enabling you to move with greater ease, flexibility, and grace.

  • Improving cardiovascular health, boosting endurance, and contributing to a stronger heart and lungs.

  • Increasing flexibility, allowing for improved range of motion and reduced risk of injuries.

  • Enhancing posture, helping you maintain proper alignment and alleviate discomfort associated with poor posture.

 

 

MOVE has been thoughtfully created to provide a balanced blend of resistance training, cardiovascular exercises, and Pilates techniques. Through the integration of resistance training, participants can build strength and endurance, while cardiovascular exercises help improve overall cardiovascular health and boost stamina. The inclusion of Pilates exercises adds an element of mindfulness, emphasizing core strength, flexibility, and posture. This comprehensive approach ensures a well-rounded fitness experience.

Mama2b

TIME COMMITMENT

4 days x 30-40min sessions 

Can build longer or more sessions with the buildable option

Equipment needed 
Dumbbells, booty band, long resistance bands

key points
 

  • Pregnancy modifications

  • Accommodates all 3 trimesters

  • Move safely throughout pregnancy

  • Can be done at home or gym

This program accommodates all 3 trimesters of pregnancy and is a modified combination of sculpt and move. We are working on creating strong glutes and back to support your pregnancy, as well as full body strengthening to help prepare you for motherhood.
 

 

The many benefits of this program include:

  • Developing and strengthening your glutes

  • Activating and strengthening your pelvic floor and core.

  • Strengthening the entire body, promoting overall physical resilience and strength.

  • Enhancing mobility, enabling you to move with greater ease, flexibility, and grace.

  • Improving cardiovascular health, boosting endurance, and contributing to a stronger heart and lungs.

  • Increasing flexibility, allowing for improved range of motion and reduced risk of injuries.

  • Enhancing posture, helping you maintain proper alignment and alleviate discomfort associated with poor posture
     

 

This program will guide you through each exercise, ensuring proper form and technique while considering any pregnancy limitations or concerns you may have. We prioritise your safety and well-being, tailoring the program to suit your prenatal needs and progress at a pace that is comfortable for you.

Mumma

TIME COMMITMENT

4 days x 30-40min sessions 

Can build longer or more sessions with the buildable option

Equipment needed 
Dumbbells, booty band, long resistance bands

key points
 

  • Postpartum modifications

  • Glute and core focused

  • Move safely after having a baby

  • Also suitable for beginners

Our MUMMA program is our nurturing program designed specifically for new mothers who want to safely begin or resume their exercise journey after pregnancy and childbirth. We understand the unique needs and considerations that come with this precious phase of life, and our program is thoughtfully crafted to support you every step of the way.

 

Our primary objective is to help you rebuild your strength from the inside out, focusing on key areas such as pelvic floor and deep core muscles. We recognise the importance of these foundational muscles in postpartum recovery and overall well-being. Through targeted exercises, we will guide you in safely and effectively strengthening your pelvic floor and deep core, laying a solid foundation for your fitness journey.

 

The many benefits of this program include:

  • Developing and strengthening your glutes

  • Activating and strengthening your pelvic floor and core.

  • Strengthening the entire body, promoting overall physical resilience and strength.

  • Enhancing mobility, enabling you to move with greater ease, flexibility, and grace.

  • Improving cardiovascular health, boosting endurance, and contributing to a stronger heart and lungs.

  • Increasing flexibility, allowing for improved range of motion and reduced risk of injuries.

  • Enhancing posture, helping you maintain proper alignment and alleviate discomfort associated with poor posture

 

Together we will reclaim your strength, confidence, YOURSELF as you navigate the beautiful path of motherhood. We will create a safe and nurturing space where you can thrive and embrace your new role as a strong and empowered mother.

 

This program would also work well for beginners looking to begin their fitness journey.

If you would like to know more information about  our membership options and their prices, please click below.

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