STRENGTH GUIDES
STRENGTH GUIDES
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.
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.