Faster Leaner Stronger

An 8-week Bootcamp Program

Do you love Orangetheory or Barry’s Bootcamp but hate the price?

Are you a runner who wants to build strength?

Are you a weight-lift lover who wants to build better overall fitness with running or walking?

Are you a former high school or college athlete looking for a program that challenges you like your sports training did?

This program is for you.

Faster Leaner Stronger (FLS) incorporates 48-minute Tread & Strength workouts that alternate between the treadmill and weight circuits so you get the best, most efficient all-around workout in less time.

Runners NEED strength training. And weight-lifters NEED cardio to achieve heart health. As humans, our bodies are designed to walk and run. Faster Leaner Stronger is meant to be for intermediate to advanced fitness levels looking for a simplified, effective routine to help them achieve cardiovascular health and resistance training goals through running and low-impact resistance training.

What If I’m a Beginner?

No problem! This program is designed to be modified to your fitness level. There’s a section in the index that explains exactly how to modify the program to your personal preferences, including duration, number of workouts per week, and running ability.

About the Program

  • 8 weeks long
  • 4 unique workouts per week
    • Monday: Lower Body Tread & Strength
    • Wednesday: Upper Body Tread & Strength
    • Thursday: Tone & Lengthen (think Pilates-inspired moves with some mobility and core)
    • Friday: Full Body Tread & Strength
  • Equipment Needed:
    • Treadmill
    • Medium dumbbells (8-50 lbs)
    • Light weight dumbbells (2-5 lbs)
    • Bench
    • Short resistance band
    • Medicine Ball
  • Modifications available for those who can’t/don’t want to run!

Tread & Strength workouts are structured as 4 sections of 12 minutes. If you’ve ever done a Barry’s Bootcamp, Orangetheory, or a Shred45 class, the format is very similar! However, let’s say you are running short on time or don’t want to commit to that long of a workout every day. No problem! The guide gives you a way to modify the sessions to make them only 24 minutes long (including warm-up and cool-down, ~30 minutes total). And the workouts are still so effective! This is actually my preferred way to use the guide. As another bonus, it DOUBLES the length of the program! Instead of completing it in 8 weeks, you now have a 16-week program! Amazing!

Tone & Lengthen workouts are Pilates/Yoga based workouts that focus on core strength, mobility, and flexibility. They feature little to no equipment and have working rounds of 1 minute or 30 seconds repeated twice through. There’s tons of variety in these workouts! I love how they work the micro muscles that give you definition in your obliques and legs.

Bonuses

  • A full post-workout and rest day stretching routine
  • A Modifications library to help you modify those tougher moves
  • A travel week featuring outdoor runs and no equipment resistance training
  • My Running Form Guide to help you improve your running efficiency and gait
  • A Full Exercise Video Library so you can nail each movement like a pro

My Personal Results

I love this style of training because I get the endorphin release from running plus the benefits of strength training. After doing this program, I truly felt faster, stronger, and leaner!

Though I highly encourage you to pay attention to the benefits you receive from exercise outside of aesthetics and appearance, I think these photos really show my improved confidence, mindset, and happiness.

Why Should I Choose This Program?

  • Get the benefits of cardio and strength training in one workout
  • Easy-to-follow programming that tells you what to do every day of the week
  • Save huge $$: One bootcamp class in a studio (like Barry’s or Orangetheory) are usually $20-30 per class. This program can save you upwards of $600!!
  • Follow a structured plan rather than random workouts. I’ve structured each week to build on each other with foundational movements while also incorporating unique moves that keep it interesting!
  • You can repeat this program endlessly and modify it to fit your schedule.

Ready? Get Faster, Leaner, Stronger and get ready to feel so powerful in your body!