The program

Your 6-week plan to a healthier (and happier) you!

  • 01
    Welcome!
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    • Welcome!
    • Welcome PDF
  • 02
    About The Fitness Programming
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    • The "Why" Behind Your Fitness Programming
  • 03
    Fitness Assessment
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    • Fitness Assessment
    • Do Your Fitness Assessment with PJ
  • 04
    Pre-Training Videos + Materials
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    • Walking Plan
    • Walk / Run Plan
    • How To Train Your Core - Properly
    • How To Train Your Lower Body - Properly
    • How To Train Your Upper Body - Properly
    • Exercise Sub Recommendation - what to do when an exercise doesn't work for ya
    • Dumbbell Recommendations
    • Setting Up Your Workout Area
    • All Recipes
  • 05
    Week 1
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    • Week 1 - Move
    • Workout 1 - Strength
    • Workout 2 - Tabata
    • Workout 3 - Strength
    • Workout 4 - Low Impact Cardio
    • Workout 5 - Dumbbell HIIT
    • Week 1 - Reset
    • Week 1 - Nourish
  • 06
    Week 2
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    • Week 2 - Move
    • Workout 6 - Strength Workout
    • Workout 7 - Tabata
    • Workout 8 & 10 - Strength Workout
    • Workout 9 - Low Impact Cardio
    • Week 2 - Reset
    • Week 2 - Nourish
  • 07
    Week 3
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    • Week 3 - Move
    • Workout 11 & 15 - Strength
    • Workout 12 - Tabata
    • Workout 13 - Strength
    • Workout 14 - Ab HIIT
    • Week 3 - Reset
    • Week 3 - Nourish
  • 08
    Week 4
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    • Week 4 & 5 - Move
    • Workout 16 - Upper Body Conditioning
    • Workout 17 - Dumbbell Tabata
    • Workout 18 - Lower Body Conditioning
    • Workout 19 - Ab HIIT
    • Workout 20 - Total Body Conditioning
    • Week 4 - Reset
    • Week 4 - Nourish
  • 09
    Week 5
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    • Workout 21 - Upper Body Conditioning
    • Workout 22 - Dumbbell Tabata
    • Workout 23 - Lower Body Conditioning
    • Workout 24 - Low Impact Cardio
    • Workout 25 - Total Body Conditioning
    • Week 5 - Reset
    • Week 5 - Nourish
  • 10
    Week 6
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    • Week 6 - Move
    • Workout 26 & 30
    • Workout 27 - HIIT Workout
    • Workout 28
    • Workout 29 - Tabata
    • Week 6 - Reset
    • Week 6 - Nourish
  • 11
    Workout Finishers - BONUS
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    • What Is A Workout Finisher
    • Move - Workout Finishers
    • Workout Finisher 1 - Shoulders
    • Workout Finisher 2 - Legs
    • Workout Finisher 3 - Upper & Lower Body
    • Workout Finisher 4 - EMOM
    • Workout Finisher 5 - Triceps
    • Workout Finisher 6 - Metabolic Finisher
    • Workout Finisher 7 - Biceps
    • Workout Finisher 8 - Abs

Your blueprint to get fit & strong at home

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