Focus Group
Our 2023 Focus Group is inspired by feedback and ideas I have received from wonderful moms in our community. This one is unique in that we are doing focused strength training using the periodization method. It’s all about nourishing our bodies through movement, without overtraining. Based on exercise science and anecdotal research this 3-week training program is sure to provide results! And your feedback is such a gift:-)
Registration closed February 17, 2023 8:00am CT.
STARTS February 20, 2023 and ENDS on March 10, 2023
-3 Week program
-Access to 15 NEW workouts
-Top 3 Meal Plan (3 breakfasts, 3 lunches and 3 dinners to be incorporated each week)
-Workouts are 20-30 minutes in length, 5 days per week with added walking options
-Daily comments and questions
-3-minute surveys each week with progress reports
-This focus group is for all levels, but if you’re pregnant or have diastasis recti, only do those programs.
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Welcome! Watch First
Equipment Needs: dumbbells, resistance loop, paper plates or sliders, 6-9" squish ball or 'Pilates' ball (we use the ball in week 2).
- New to working out? You need 5 lb and 8 lb dumbbells, plus a pair of soup cans.
- Been working out for awhile? Grab your <3 pound, light, medium and heavy dumbb... -
Week 1 Workout 1
Triceps - Chest - Shoulders - Abs - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
New to working out? You need 5 lb and 8 lb dumbbells.
Been working out for awhile? Grab your light, medium and he... -
Week 1 Workout 2
Glutes - Quads - Hams - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-heavy dumbbells
-sliders
-resistance loop -
Week 1 Workout 3
Abs - Back - Inner Thighs - Shoulders - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-heavy dumbbells
-sliders -
Week 1 Workout 4
Hips - Glutes - Triceps - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-heavy dumbbells
-sturdy chair -
Week 1 Workout 5
Abs - Biceps - Upper Back - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-heavy dumbbells
-soup cans or <3 lb dumbbells -
Week 2 Workout 1
Triceps - Chest - Shoulders - Abs - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-medium dumbells
-heavy dumbbells
-squish Pilates ball -
Week 2 Workout 2
Glutes - Quads - Hams - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-sliders
-medium dumbbells
-heavy dumbbells
-squish Pilates ball -
High Intensity Cardio: Kickbox and Mobility
No experience needed! This kickboxing workout is all about athletic drills and F-U-N. An all cardio workout designed to make you sweat and give you endorphins:) This workout is loud and lively! We finish with a 4-minute mobility stretch.
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High Intensity Cardio: All Levels Impact
30 seconds moderate intensity - 30 seconds sprint - 30 seconds rest. This is one of those workouts that gives you a mental release, all within the first few minutes! Also working aerobic capacity, your heart muscle:) With modifications to increase impact (jumping) or no-impact and everything in b...
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High Intensity Cardio: Kickbox Tabata
This is one of those workouts that gives you a mental release, all within the first 8 minutes! We will use 8 different athletic kickboxing moves to elevate the heart rate for a high-energy, sweat dripping cardio workout! HIIT it with these Tabata-style 20 seconds go-time and 10 second recovery in...
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Week 2 Workout 4
Abs - Back - Shoulders - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-medium dumbbells
-sliders or paper plates -
Week 2 Workout 5
Glutes - Biceps - Triceps - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-heavy dumbbells
-sliders or paper plates -
Week 3 Workout 1
Triceps - Chest - Shoulders - Abs - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-medium dumbbells
-heavy dumbbell
-soup cans or <3 lb dumbbells -
Week 3 Workout 2
Glutes - Quads - Hams - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-heavy dumbbells
-sliders or paper plates -
Week 3 Workout 3
Abs - Back - Inner Thighs - Shoulders - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-light dumbbells
-medium dumbbells
-heavy dumbbells -
Week 3 Workout 4
Hips - Glutes- Triceps - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-heavy dumbbells
-sliders or paper plates
-resistance loop
-sturdy chair -
Week 3 Workout 5
Abs - Biceps - Upper back - challenging one muscle group at a time. These quick workouts are refreshing and don't add stress to your joints or energy level.
Equipment Needs:
-heavy dumbbells -
264 KBFocus Group Calendar
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1.94 MBGoogle Focus Group Calendar
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