Strength Program 103

Strength Program 103

4 Seasons

About Strength Program 103

This is an advanced strength program that builds on from program 102. However, if you feel like you already have a great baseline of strength training and want a challenge - you could start here!


🔑 build full body strength that supports your physical and mental health
🤸‍♂️ gain confidence going to the gym and/or using heavier weights

📋 create a balance movement routine
✨ have fun

My goal for this program is to help you and your body build physical and mental strength at a pace that works best for you and your body using progressive overload strategies. After completing this program (or multiple) you will have gained more confidence around using dumbbells, and going to the gym. All while creating a newfound appreciation for all of the things your body can do for you.


Dumbbells and an elevated surface (workout bench). I will provide exercise or equipment alternatives in case you don’t have access to a workout bench. There is also the option to use barbells if you have past experience with them - however I do not demo the exercises using them.


✅ a 4-week progressive overload gym guide

✅ 3 follow-along, at-home strength workouts 30-40min each

✅ demos for all exercises within the program

✅ 1 follow along mobility sequence


1. To build strength for life, longevity, and to support your favourite Fun Moves
2. Reduce stress, improve your mood, and sleep better
3. For healthy: joints, bones, tendons, ligaments, and muscles
4. To build confidence


1. Read through the “Everything You Need To Know” PDF
2. Download or print the follow-along workout guides and get started with workout #1
3. Track your weights used throughout the program by using the provided weight log (or start your own in the notes app on your phone)

Note: all the exercises in the gym guide are the same as in the follow-along videos. If you are un-sure of a movement you can check out the follow along videos OR the quick demos of each movement that are provided.

Don’t hesitate to reach out if you have any more questions [email protected]

I can’t wait to get moving with you,


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Strength Program 103
  • Side Plank Hold

    Episode 1


    A. Keep bottom knee on the ground
    B. Extend both legs straight (staggered feet will be less intense than stacked feet)

  • Chest Press

    Episode 2

    Can be done either:

    A. On a workout bench. Note - if your feet can't stay flat on the ground when lying all the way back you CAN come onto the toes. However a flat foot is better. If you have access you can try putting plates to help bring the floor to you.
    B. From the floor - A slightly less in...

  • Seated Alternating Overhead Press

    Episode 3

  • Alternating Shoulder Raises

    Episode 4

  • Elevated Thoracic Extension

    Episode 5


    A. On an elevated surface
    B. Can also be done in a high hip Childs pose position

  • Adductor Hip Rock w/Twist

    Episode 6

  • Single Arm Bent Over Row

    Episode 7

    Note: Your supporting surface can be to the side or front of you

  • Double Arm Bent Over Row

    Episode 8

    Like the single arm bent over row but two arms.

    This movement could be substituted for the seated row machine in the gym if you had access. Note - you'll be able to row heavier with the seated row machine than you could in the above position.

  • Bicep Curls

    Episode 9

  • Open Book Hold

    Episode 10


    A. two knees on the ground
    B. bottom leg extended out will add my intensity

  • Worlds Greatest Stretch

    Episode 11


    A. Keep back knee on the ground when you twist
    B. Lift back knee to increase intensity

  • Half Kneeling Push-Press

    Episode 12

  • Bird-Dog Row

    Episode 13

    Can be done either:

    A. On a workout bench - note this will be a slightly more intense option but a fun challenge
    B. From the ground

  • Suitcase Carry March

    Episode 14