These workout guides are designed to help you get moving with confidence. Whether you are looking to build strength, improve your overall health, or establish a consistent fitness routine, each guide provides clear instructions and structure so you can make progress safely and effectively.
With my background in musculoskeletal health, I often saw women coming to me with injuries from incorrect movement or feeling lost and unsure where to start. I created these guides to solve that problem. They are ready-to-use, thoughtfully structured, and built to give you the tools and confidence to move your body the right way.
No guesswork, no confusion, just practical guidance to help you build strength, resilience, and confidence in your body.
STRENGTH GUIDES
STRENGTH GUIDES
Resolutions, Rewritten is an 8-week strength and wellness guide designed to help you build strength while establishing foundational habits that support your energy, recovery, and overall health.
This program blends structured, progressive strength training with simple, sustainable wellness practices so you’re not just working out - you’re creating a routine that supports your life. The focus is on consistency, confidence, and long-term change, not quick fixes or burnout.
Instead of chasing perfection, this guide helps you approach movement, recovery, and daily habits with intention, flexibility, and clarity - so the habits you build actually last beyond the eight weeks.
INCLUDES:
8 Weeks of Strength Training
• 8 weeks of curated workouts focused on progressive overload
• Push, Pull, Legs split with an optional mobility, core, or cardio day each week
• What you’ll need: weights and a bench (if you have one)
• Education on upper body and lower body mobility with 50+ mobility movements
• Core strengthening programming including 15+ core exercises
• Cardio recommendations to support overall fitness and recovery
• VIDEO TUTORIALS for every movement so you can see exactly how to perform each exercise
• Fully downloadable to your phone so you can take the program (and me) with you wherever you go
4 Wellness Principles
We focus on the foundational pillars of health that create lasting change. Each wellness principle is taught over two weeks, allowing you to build consistency, notice real improvements, and feel empowered rather than overwhelmed.
You’ll learn practical, realistic tools for:
• Sleep: optimize your rest to support energy, recovery, and focus
• Nutrition: simple strategies to fuel your body without restriction or tracking
• Hydration: easy habits to stay properly hydrated for performance and overall wellness
• Stress: sustainable habits to manage stress and support long-term health
This guide is for you if you want to approach the new year differently - building strength, improving how you feel day-to-day, and creating habits that support your body long after the program ends.
Please note: This is a digital PDF product and is nonrefundable.
Walking into a gym can feel intimidating, especially if you’re not sure where to start. This guide is designed to make beginning approachable and doable, helping you take back your strength and confidence. It’s perfect if you’re new to the gym, getting back into fitness, or looking for a simple, structured plan to move with purpose.
The program eases you into a workout routine, focusing on foundational movements that help you move safely and see progression over time. You’ll build confidence in each exercise while creating a habit that fits your life.
This guide is all about starting slow, feeling capable, and building momentum - with support and guidance to help you feel like you belong in the gym.
INCLUDES:
4 weeks of curated workouts, 1 upper body day and 1 lower body day per week
What you’ll need: dumbbells + bench
Education on upper body and lower body mobility
Core strengthening exercises
Cardio recommendations to support overall fitness
VIDEO TUTORIALS for every movement, so you can see exactly how to do each exercise
Fully downloadable to your phone so you can take the program (+ ME) with you to the gym
Please note: This is a digital PDF product and is nonrefundable.
Walking into a gym can feel overwhelming, especially if you want results but aren’t sure where to start. This guide is designed to make strength training clear, structured, and achievable, helping you feel strong, capable, and consistent.
This 3-day-per-week program is built around a push, pull, and leg split, giving you a balanced full-body approach while keeping each workout manageable. You’ll focus on foundational movements, build strength, and develop a routine that targets all major muscle groups.
This guide is all about progression, structure, and full-body results - helping you feel confident in your movements and committed to your routine.
INCLUDES:
4 weeks of curated workouts, 1 push (chest + shoulders + triceps) day, 1 pull (back + biceps) day, and 1 lower body day per week
What you’ll need: dumbbells, lat pulldown, leg extension machine, cable machine, barbell, and bench
Education on upper body and lower body mobility
Core strengthening exercises
Cardio recommendations to support overall fitness
VIDEO TUTORIALS for every movement, so you can see exactly how to do each exercise
Fully downloadable to your phone so you can take the program (+ ME) with you to the gym
Please note: This is a digital PDF product and is nonrefundable.
WHAT’S INCLUDED IN MY STRENGTH GUIDES?
4 Weeks of Curated Workouts
Each session is designed to help you get stronger through progressive overload, feel more stable, and train with purpose - without spending hours in the gym.
Mobility Education
Learn effective upper and lower body mobility drills to support strength and longevity.
Core Strengthening Exercises
Targeted movements to build a stable, strong foundation for every lift and daily activity.
Cardio Recommendations
Guidance on how to incorporate cardio to complement your strength training and overall fitness.
Video Tutorials
Step-by-step demos for every movement, so you can train safely and confidently.
Each guide is fully downloadable to your device and yours to keep forever.
All written, tested, and practiced by Courtney.