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Healthy Habits by Katie

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Move With Me! Train at home using body weight resistance to target the full-body. Includes 4x Full Body Workouts designed in a home/minimal equipment environment to move your body.

Full Body

Body Weight

At Home

Beginner

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Move With Me

Block 1

Block 2

Block 3

A Program designed for those wanting to complete 4x Full Body Workouts per week.
Perfect at creating overall balance and hitting every body group!

4 Days

Strength

Hypertrophy

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Full Body Blitz Program

This program is designed for the holiday season and/or travel! 
Using only resistance bands, booty bands and body weight you can fit in these full-body workouts wherever you are.

Festive

Holidays

Minimal Equipment

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Holiday Program

An at home program for those who have some equipment at home or can't make it to the gym!
This is also a great alternative for a holiday workout program when there's no gym to get to.
All you need is: 
- Pair of Dumbbells or Weights.
- Kettlebell (or use Dumbbell).
- Large Superbands.
- Booty Bands.

Home

Minimal equipment

Body weight

8 Weeks

Dumbbells

Kettlebells

Superbands

Booty Bands

Program designed for those with minimal time on their hands and need to get in and get it done!
4 x full body programs based off time/duration instead of sets/reps!
Day 1 - Dumbbell Full body
Day 2 - Kettlebell Full body
Day 3 & 4 - Full body w/ Equipment

Short

Quick

Full body

Busy Gal

Aim to increase in weight or how many reps you complete within the time each week

For the girlie who is ready to Build the Booty. This program is a Five Day Split that includes Two Upper Body days and Three Lower Body days that have a heavy focus on the Glutes.

Booty

4 Week Blocks

Shape

Booty Build

Aim to increase load/sets/reps to each week

Booty Build 2.0 is designed to shape and grow the peach.  This 2.0 program can be used as a follow on from the original or used as a more advanced option and is a Five Day Split that includes 2x Upper Body days and 3x Lower Body days that have a heavy focus on the Glutes & Hammys.

Glutes

Leg Focused

5 Days

Booty Build 2.0.

Take the first step to getting strong with the Strong Training Program. 
With a heavy emphasis on improving on the compound lifts whilst including accessory movements you are sure to finish your block feeling STRONG.

Strong

Upper Body

Lower Body

Push your strength to the next level with Strong 2.0.
You may choose to use this as a follow on strength program from the original Strong, or can be used as a more advanced option for strength.

Weights

Compound Lifts

Strong 2.0

Try to increase Reps, sets or loads throughout this program to increase strength!

6 week follow on from Block 1 in Strong 2.0

Your beginner go-to guide for all things Shape.
The Shape Program includes beginner friendly movements, as well as a few to challenge you. 
Designed to use hypertrophy to help build, shape and sculpt your figure.

Sculpt

Following on from the original Shape program.
2.0 offers progression to continue following as your next steps in your training.
Offering 2 Upper Body & 2 Lower Body days.

Shape 2.0

Aim to increase load/sets/reps each week for progression

The LIFT Program is designed for those wanting to gain strength and progress in compound lifts. Compromised of 2 upper body, 2 lower body & 1 full body workouts that provide progressive overload to the muscles.