Beginner and Intermediate/Advanced Strength Training
All programs include:
- Access to my on-demand library of follow-along workouts
- Program of choice (Beginner OR Intermediate/advanced)
- Ability to message me in the app for modifications, questions, accountability, etc.
- Habit tracking
You will need:
- Light, medium, and heavy dumbbells and some bands (an equipment list will be sent with your app setup email)
By utilizing one of our programs, you agree to our terms & conditions.
Select Your Program
A 12-week program perfect for beginners, featuring 3 workouts per week that last 30-45 minutes. Build a solid strength foundation and learn proper form and technique. Workouts have short demo clips and you move through the workout at your own pace, entering weight and reps so you can increase as you move through the program to achieve progressive overload and build lean muscle mass.
Continue your journey with another 12 weeks of intermediate/advanced strength training, designed to progress from where “Get Strong” left off. With 3 workouts a week, you’ll keep building muscle and confidence. Workouts have short demo clips and you move through the workout at your own pace, entering weight and reps so you can increase as you move through the program to continue building lean muscle mass.
Step up your game with 4 strength workouts per week, each lasting 30-45 minutes. This program is a step up from Get Stronger and requires either gym access or some additional equipment at home: a lifting bench, a barbell, some kettlebells, and a low box or step. This program will elevate your strength training, pushing you to new heights so you can become the strongest version of you!
Core Evolution is a 6-week, fully guided core training program designed to build real strength and stability from the inside out. With 3–4 workouts per week (just 10–20 minutes each), you’ll target your deep core, six-pack, obliques, and glutes using a progressive plan that actually delivers results. No more random ab workouts—just smart, effective core training that supports your strength, posture, and movement in everyday life. This can be added to any 12-week program.
The THRIVE Through Menopause program is expertly crafted for women in perimenopause, menopause, and post-menopause. This comprehensive 12-week program combines strength training, cardiovascular fitness, and nutritional guidance to support muscle retention, hormone health, and overall wellness during this transitional phase.
Nutritional Guidelines
This program includes weekly nutritional education tailored for women in perimenopause, menopause, and post-menopause. Each week covers a key topic, such as managing hormonal changes, improving bone health with calcium and vitamin D, or balancing blood sugar. Participants are encouraged to adopt simple habits, like tracking food intake, increasing fiber, and incorporating nutrient-dense foods like lean proteins and healthy fats, to support overall health, hormone balance, and long-term well-being.
Workout Plan
Your weekly schedule includes:
- 2 Leg Days focusing on lower body strength with compound movements like squats and deadlifts.
- 1 Arm Day targeting shoulders, biceps, and triceps.
- 1 Push-Pull Day to strengthen your chest, back, and core.
- 1 30-Minute HIIT Workout to improve cardiovascular fitness, burn fat, and boost metabolism.
- 1 Active Recovery Workout incorporating stretching, mobility, and low-intensity movement to enhance recovery and reduce stress. With progressive phases that introduce pauses, pulses, and drop sets, the workouts ensure continuous strength and endurance improvements.
Move Free: A yoga-inspired flexibility and mobility program for everyday ease
Designed for midlife and beyond, Move Free is a 4-week program created to help you feel better in your body through gentle, intentional movement. Led by guest instructor Jill, this yoga-inspired series combines flexibility work, mobility drills, and breath-based flow to help you move with more freedom and less tension.
The first two weeks focus on foundational movements you can practice at your own pace, while the final two weeks progress into fully guided flows with dynamic movement and longer yin-style holds. Whether you’re feeling tight from long days at a desk or simply want to improve how your body moves and feels, Move Free will help you create more ease—one breath and stretch at a time.
Lean Muscle Express: Quick Strength for Busy Women
Build and maintain lean muscle in just 20–25 minutes a day with this fully guided, time-efficient strength program. Each week includes 5 strategic workouts—2 lower body, 2 upper body, and 1 core—targeting all major muscle groups to keep you strong and balanced.
Whether you’re in a busy season or just short on time, Lean Muscle Express delivers effective, no-fluff training with built-in warmups and cooldowns, so you can get in, get strong, and get on with your day.
Terms & Conditions
Welcome to Fit Fiona J! By accessing and using our workout programs and app, you agree to abide by the following terms and conditions:
- Go-at-Your-Own-Pace Workouts: Participants acknowledge that FitFionaJ programs (except Get Moving) are designed as go-at-your-own-pace workouts. These programs involve watching short exercise demos and then completing the recommended sets and reps, as opposed to following along with workout videos. For those seeking only follow-along videos, we recommend the Get Moving Program.
- Access to Follow-Along Videos: Participants understand that they will have access to all follow-along videos within the app for their off days.
- App-Based Workouts: Fit Fiona J programs are accessible through our app, designed to be used on mobile phones OR tablets. In the event of difficulty viewing the phone screen, participants may access the program from a computer within their workout space. However, some features may be limited on the computer.
- Assumption of Risk: Participants acknowledge and understand that engaging in any physical activity, including Fit Fiona J’s workout programs, inherently carries the risk of injury. Strength training involves strenuous exertions of various muscles, placing stress on muscles, bones, and joints. Cardiovascular training includes sustained physical activity, placing stress on the heart, arteries, and blood pressure. The risk of injury may range from minor issues such as soreness, sprains, strains, and bruises to more serious conditions such as heart attack, stroke, paralysis, and even death. By using Fit Fiona J’s workout programs and app, participants explicitly acknowledge and agree to assume all risks associated with injury or illness that may arise from exercise, regardless of the cause. It is essential for participants to be aware of their physical condition and consult with a healthcare professional before beginning any fitness program. Fit Fiona J strongly encourages participants to exercise caution, listen to their bodies, and modify workouts as needed to ensure their safety and well-being.
- Consent: I understand that my program will not be automatically added and that I need to message Fiona in the app once my account has been set up to request my program. I agree to read and respond to all app messages in order to have the best app user experience.
By using Fit Fiona J’s workout programs and app, you agree to these terms and conditions. Please read them carefully and ensure your understanding before proceeding. If you have any questions or concerns, feel free to contact us at [support@fitfionaj.com]. We’re here to support you on your fitness journey!