STRONG AT HOME WINTER
PDF guide with 6-weeks of strength training workouts you can do at home, on your own time, using only dumbbells!
$49
Let’s face it, the holiday season can be a stressful time. Yes, there is so much joy AND it can feel like A LOT.
Perhaps adding *just* 10-15 minutes of exercise into your life twice a week during the holiday season, might be exactly what you need to stay sane, and focus a little bit on YOU.
HERE’S WHAT’S INCLUDED:
✓ Helpful info about the workouts before you get started
✓ Tips to help you ditch the all-or-nothing mindset with exercise
✓ Each workout includes a warm-up, 2 strength training circuits and a cool-down (mobility + pelvic floor relaxation)
✓ Optional accountability tracker
✓ Each workout has a range of reps and rounds to meet your body where it’s at
✓ Workouts are designed for busy moms and take less than 30-minutes to complete
✓ Workouts are easy to follow and have YouTube demo videos for each movement
✓ All you will need is a pair of dumbbells
(I recommend 3-5lbs for beginners, 5-15lbs for intermediate, 15-25lbs for advanced)
Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).
The holidays are busy enough. Let me take one thing off your plate by sending you 6-weeks of workouts right to your inbox!
And the best part is - you don’t need to find childcare to do these workouts, AND you can do them in your pjs!
$49
I’ve got you.
I created Strong at Home Winter for busy moms like you!
This is a DIY program that is easy to follow, modifiable for all stages of healing and fitness, with ZERO focus on weight-loss!
$49
FAQs
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Anytime! Once you purchase the PDF, it’s yours to keep. So start the workouts whenever it works for you! If life is too busy during the holidays, feel free to save them until January!
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All you need is a pair of dumbbells! recommend 3-5lbs for beginners, 5-15lbs intermediate, and 15-25lbs advanced!
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20-45 minutes including a warm up, strength work, conditioning, mobility and cool down. If you are short for time you can always remove a section (such as the warm-up or the strength work), and still check off your workout as “done”. This program is all about ditching the all-or-nothing mindset!
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YES! This program is designed to be done at home. It is specifically for busy moms who only have a small window to workout a few days a week.
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This totally depends on the person. However, I would recommend that you’re at least 12-weeks postpartum to do this program. And ideally have had an assessment with a pelvic floor physiotherapist first.
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Absolutely. I've worked with clients in Strong at Home from 6-weeks to 30+ years postpartum! The workouts are scalable for any age and fitness level!
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Yes! This program would be wonderful for anyone who is looking to get back into consistent exercise with workouts that are easy to follow, and modifiable based on where you're at in your fitness journey!
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This program isn't designed for pregnant folks. There are a few too many movements I wouldn't include/ would modify, so l can't confidently recommend it during pregnancy. You could purchase it and save it for when you're ready to ease back into exercise postpartum. I would recommend seeing a pelvic floor physiotherapist first and wait until around 3-months postpartum to try the workouts (and stick with the lowest option for weight/ reps)!
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Yes it would be! There are YouTube video demos for each movement, including modification options!
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Yes they will! It’s a great guide to keep and do again another time! You can buy this PDF now and complete it anytime!