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SELF-GUIDED PROGRAMS

Unlock our digital vault of BodyLab Work Out Programs.  Each 8-week program is highly focused and has been professionally developed by our master coaches, harnessing the latest techniques in fitness to deliver targeted RESULTS.  At home or at the gym, watch your body transform as you cycle through each 8-week program.

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AT HOME: BODYWEIGHT/NO EQUIPMENT PROGRAM

No gym? No problem! Helps clients stay fit workout out at home and maintain their strength and their cardiovascular fitness with this bodyweight-only program.

This program lasts for 8 weeks and includes:

  • Two 4-week training plans with 3 workouts (two bodyweight workouts and one stretch routine).
  • Workouts are not scheduled on the calendar (Clients hit “+ New Workout” and pick any of the workouts)
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GLUTE BUILDER

Helps clients shape up their glutes, no if’s, and’s, or…well, you know.

This program lasts for 8 weeks and includes: 

  • 3 workouts (Day 1 – glutes & hamstrings; Day 2 – glutes & quads; Day 3 – glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, week 5, and upon completion of week 8.

 

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ADVANCED LOWER BODY

Designed for advanced clients, this program delivers a full-body transformation with a little extra something for the legs and glutes.

This program lasts for 8 weeks and includes:

  • 5 workouts (upper body push; lower body; circuit; upper body pull; lower body – glutes) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
  • Assessments at the start, week 5, and upon completion of week 8.
CORE STRENGTH + STABILITY

Clients dreaming of six-pack abs will love this program with a hardcore focus.

This program lasts for 8 weeks and includes:

  • 2 workouts (Day 1 – rectus & transverse abdominals; Day 2 – obliques, hips, & everything abs) split over the week on Tuesday and Thursday respectively.
  • Assessments at the start, week 5, and upon completion of week 8.
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GLUTES + ABS

The best of both worlds! Holy Glutes and Abs! Alternate between 3 days of glutes and 2 days of abs.

This program last for 8 weeks and includes:

• 5 workouts (Day 1 – Glutes & Hamstrings; Day 2 – Rectus and Transverse Abdominal; Day 3 – Glutes & Quads; Day 4 – Obliques, Hips, & Everything Abs; Day 5 – Glutes, Calves, and Everything Legs

• Assessments at the start, week 5, and upon completion of week 8.

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GOLF TRAINING PROGRAM
Enhance your golf game with this full-body training program. This workout focuses on strength, stability, and rotation in all planes of motion to give you more range of motion and power for longer and more accurate drives. Start to take strokes off your game, while looking and feeling stronger!

**You will need a suspension trainer for this program **

This program last for 8 weeks:

• Use this workout as a warm-up for muscular-activation before you play a round of golf, or as a stand-alone workout on your day off.

• Workouts are not scheduled on the calendar (Clients hit “+ New Workout” and pick Golf Training)

METABOLIC CONDITIONING
Helps clients burn tons of calories both during and after their workouts with this intense program sure to get their hearts pumping.

This program lasts for 4 weeks and includes:

  • 3 workouts (sprinting & getting shredded; rowing & getting ripped; jumping rope & getting jacked) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, and upon completion of week 4.
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SUSPENSION TRAINING
Challenge clients to use their own bodyweight in this fun but intense program, designed to deliver a full-body transformation.

This program lasts for 8 weeks and includes:

  • 3 workouts (push/anterior chain day; pull/posterior chain day; legs day) alternating in a day-on, day-off schedule.
  • Assessments at the start, week 5, and upon completion of week 8.
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TABATA + HIIT
Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick for clients looking to burn calories and build strength.

This program lasts for 8 weeks and includes:

  • 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively.
  • Assessments at the start, week 5, and upon completion of week 8.

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