Intro to Strength Sessions
Course Instructor
Lifetime
You’ll receive lifetime access to all 8 sessions through the dashboard portal. At the time of purchase, if you don’t have a user account, you will be prompted to create a password to access the dashboard portal with your email. If you already have an account, please log in before continuing to payment. Please save your login information.
Session 1: Begin Here Bodyweight only
Your first session eases you in with exactly what you need to build on: a taste of balance work, foundational core, and introductory movements for your glutes, legs, and upper body. All bodyweight—no equipment, no experience required. Just bring curiosity, a willingness to show up, and a smile. That’s enough to get started.
Session 2: Move & Restore Functional movement and active stretching
Building strength is only half the story. This session focuses on actively stretching the muscles you worked in Session 1—moving through each stretch rather than holding still. This keeps your body functional, fluid, and ready for what comes next. Think of this as the session that makes your strength training sustainable.
Session 3: Build & Strengthen Introducing resistance bands
This is where the progression begins to open up. We go deeper into balance and posture, give dedicated attention to the wrists and shoulders, and start working the biceps and triceps with intention. You’ll also learn to support your knees properly in every movement—a detail that pays off for years. This is the session where your bands make their first appearance: both a short fabric band and a long resistance band enter the mix. Same solid foundation, a little more to work with.
Session 4: Open & Restore Active stretching and functional movement
Your shoulders get some well-deserved attention here—gentle, progressive work to open them up and build rotator cuff strength. We release the back, deepen the balance challenges, and then shift into active stretching that means business: hips opening, hamstrings waking up, and your whole body remembering what it feels like to move freely. Each stretch keeps you connected to the muscles you’re building. Strength and mobility, working together.
Session 5: Add Some Weight Bands and dumbbells
The dumbbells make their debut. Building on everything you’ve practiced with the bands, this session goes a layer deeper—activating muscles with more intention, introducing new exercises to keep things fresh, and putting it all together. Thighs, glutes, hamstrings, chest, and core all get their moment. You’re invited to start with bands and progress to dumbbells when it feels right—or stay with bands a little longer if you want more practice. No rush. You’ll be surprised by how much stronger you already are.
Session 6: Ground & Lengthen Active stretching and functional movement
We return to restoration with purpose. Hips open, thighs and calves lengthen, and your ankles receive the strengthening attention they often don’t elsewhere. Balance weaves through every movement—as it does in every session—because staying steady on your feet isn’t a nice-to-have. It’s essential. This session keeps you grounded, literally and figuratively.
Session 7: Full Dumbbell Day Dumbbells — or bands if you need them
This is the week the dumbbells take center stage. Shoulders, core, biceps, inner thighs, glutes, hamstrings—all of it, with weights in hand. New exercises keep the work fresh and your muscles guessing. If you’re navigating an injury or simply want to stick with bands a little longer, that’s a wise and welcome choice—the gentler path is always there for you. But if you’re ready, this is your moment to feel just how far you’ve come in four weeks.
Session 8: Finish Strong, Stay Limber Active stretching and functional movement
You made it to the final session—and we’re closing out the way we’ve honored your body throughout: with active stretching that keeps your muscles long, responsive, and ready to move with agility. Strength without mobility is only half the picture. This session brings both together one more time, leaving you feeling open, capable, and genuinely good in your body.