4 week

maintain

& move

progressive overload training plan: weights + cardio

You can start the program anytime

Stay consistent. Keep your momentum.

All workouts are 30 minutes, dumbbells only, and can be done at home or in the gym.

Join Maintain & Move

dumbbells only • 30 minute workouts • all fitness levels

About maintain & move

  • WHY MAINATIN & MOVE?

    One thing I’ve noticed after years of coaching women is that most people don’t lose their progress during a challenge.


    They lose it after the challenge ends, when structure disappears and motivation drops.


    Maintain & Move was created to solve exactly that.


    It gives you a simple and effective routine you can follow to stay consistent and keep building on the progress you’ve already made.

  • WHO IS IT FOR

    Maintain & Move is perfect for you if you:

    • Have completed a challenge and want to maintain your progress

    • Want a structured routine without starting another intense program

    • Enjoy strength training and want to build lean muscle

    • Prefer shorter, efficient workouts

    • Train at home or in the gym

    • Only have dumbbells available

  • MAINTAIN & MOVE WORKOUTS

    All session in this plan ranges between 30 - 40 minutes. 


    3 Day Strength Split (Upper, Lower & Full Body) with 2 Cardio & Core Days

  • REGUIRED TRAINING EXPERIANCE

    Maintain & Move  is ideal for beginner to advanced trainers and requires no prior training experience.

  • EQUIPMENT NEEDED

    To complete this program you’ll only need:

    • A set(s) of dumbbells

    • A bench or step


    All exercises can be performed at home or in the gym.

Join Now


Workout Plan ONLY


  • 4 week progressive training plan
  • 3 strength training workouts per week
  • 2 cardio + core days
  • 30 minute workouts designed to fit into a busy schedule
  • Dumbbell only exercises
  • Workouts suitable for home or gym


All exercises come with a video demonstration and you can track your progress on the app. You get access to the plan for the entire year so you can do it anytime, anywhere!


JOIN THE program

*WORKOUT PLAN ONLY

Click below to secure your spot today
$24.00

*USD. One Time Payment

Join Maintain & Move

What's Included?

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WORKOUT PLAN

  • 4 week progressive training plan
  • 3 strength training workouts per week
  • 2 cardio + core days
  • 30 minute workouts designed to fit into a busy schedule
  • Dumbbell only exercises
  • Workouts suitable for home or gym


All exercises come with a video demonstration and you can track your progress on the app.