8-Week Gym Program


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This is an 8-week gym-based program that builds on the solid foundation of strength and conditioning you built in the home based program! For you to get the best results in this program you need to have atlease done home program 1 (weeks 1-8) or have experience following a structured and progressive strength training program!

It includes 2 x 4 week blocks of training both comprised of 3 days of resistance training and 1 conditioning day!

This program is properly periodized and programmed to ensure you get continual results over the 8-weeks!

This program includes:
• 8-week (2 x 4-week blocks) 4-day per week training program
• An additional mini-band glute exercise program
​• Full exercise glossary
​• Access to our video library of over 50 exercises​

It is designed:
• For females only
• To help you lose body fat and maintain muscle tone over an 8-week period
• And to improve your strength, fitness, and conditioning

Written by Sport Scientist, Strength and Conditioning Coach, Nutritionist and Female Body Transformation Coach Mandy Hopper MSc (SpSc)