Pre-Made Programs
Effective, app-based workouts.
REACH YOUR FITNESS GOALS
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REACH YOUR FITNESS GOALS 〰
Looking for a lower-ticket YET effective app-based program to take out the guesswork and help you reach your fitness goals?
Tina’s Pre-Made Programs are a perfect option!
Once purchased, your program will be delivered via the Trainerize app (you will be sent an email to download the app immediately post-purchase). Please note, the program you purchase will start on the MONDAY FOLLOWING YOUR PURCHASE DATE. For example, if you purchase the program on a Thursday night, it will officially begin on the following Monday in your training Calendar.
Pre-Made Programs
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→ a voice-over style form video of every single exercise in your program
→ a built in weight & rep tracker, making it super easy to implement progressive overload
→ a thorough description of each training phase, so you always know the goal and objective of those few weeks
→ access to the Premade Program Hub - which includes several bonus educational tutorials & PDFsWhat is NOT included in your program purchase:
→ any program customization or 1:1 messenger support (our pre-made programs are going to take out the guesswork and provide you with the full game-plan and resources needed for success, but this program is designed to be done independently without the support of a Coach)
**if you’re looking for something with more customization, high-touch support, and accountability, then check out our 1:1 Fitness & Nutrition Premium Coaching
**or if you’re looking for an on-going training program to follow alongside a community and some mild touch-points with Tina, then checkout the Gym Girl Era Lifting Membership
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Price depends on which Pre-Made Program you choose and will range from $25.99 to $94.99USD.
Please note, this offer has a NO-REFUND POLICY and program start dates cannot be changed once the program has been purchased. With that said, please select your program and your purchase date wisely.
The Programs:
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This snappy program was designed for the beginner gym-goer who wants to start dipping her toes into the weight-lifting waters. This program is all about simple and not overly-complex exercise prescriptions to help you get started on your journey and get a feel for Tina's app.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym Based: standard gym equipment required
Beginner level
4 week training program (1 training phase)
1x complimentary week added at the end of the 4th week incase you have some workouts to catch up on (5 weeks of app access total)
3 workouts per week (3 mixed-body sessions)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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This spicy program was designed for the intermediate gym-goer who wants to get her butt back into gear with a quick, effective, and concise program. Perfect if you're looking for something of shorter length to give you a feel for Tina's app/programming.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym Based: standard gym equipment required
Intermediate level
4 week training program (1 training phase)
1x complimentary week added at the end of the 4th week incase you have some workouts to catch up on (5 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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The SHRED program was designed for the gal whose looking to lean out while maintaining muscle and staying strong. The nature of these workouts are very "pumpy" and will lead to a higher caloric burn (essentially, there's a bit of a cardiovascular spice to these sessions, especially in phase 2). It's the perfect effective & FUN program to pair with a calorie deficit. This is also Tina's only premade program that comes with a daily-step goal in your calendar to really help accelerate fat-loss (8-10k daily steps for weeks 1-4, and 10-12k daily steps for weeks 5-8).
IMPORTANT NOTE: completing this program in itself DOES NOT guarantee fat loss. A calorie deficit is REQUIRED for fat-loss to occur. So make sure you're paying close attention to the nutrition side of things as well (the "Nutrition Basics" PDF included in your purchase goes into more depth on calorie deficits).
PS, you can still totally do this program even if your goal is not fat-loss. It's great for anyone who wants to lift weights with a bit more of a conditioning emphasis.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
8 week training program (broken up into 2x 4 week training phases)
1x complimentary weeks added at the end of the 8th week incase you have some workouts to catch up on (9 weeks of app access total)
4 workouts per week
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Think of this as a miniature version of the premade program "GLUTE GAINS".
In other words, this program is designed for the intermediate gym gal who wants to BUILD THOSE BOOTY CHEEKS. The lower body workouts in this program are heavily biased toward glutes (without as much emphasis on quads/legs).
The 6 week length is perfect if you're looking for a shorter-term program to help you get the ball rolling on your glute-growth journey, and give you a feel for Tina's app/programming.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment required
Intermediate level
6 week training program (1 training phase)
1x complimentary week added at the end of the 6th week incase you have some workouts to catch up on (7 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Inspired by Tina's busy mum clients, this program is designed for the woman who loves circuit-style training, or maybe you just love having your training done from the convenience of your home in under 30 minutes!
All the workouts in this program are designed in a TIMED-CIRCUIT format. This means that all you have to do is pull our your mat dumbbells & resistance bands, prop your device up, click start, and the app will lead you through a timed training sequence (45 seconds ON + 20 seconds OFF), which will be completed in under 30 minutes. This program is perfect for the woman who wants to train from home with minimal equipment but whose also on a MAJOR time crunch (mums with napping newborns, I'm talking to you!!!) These workouts will challenge your muscles and mind in a fun yet empowering way.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Home Based: you will need dumbbells, long resistance bands, looped resistance bands, and a chair/couch
Beginner to intermediate level
6 week training program (1 training phase)
1x complimentary week added at the end of the program incase you have some workouts to catch up on (7 weeks of app access total)
4 workouts per week (2 upper-body circuits + 2 lower-body circuits)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Inspired by the way Tina herself trains, this program was designed for the woman who wants to build muscle & get strong, but with very stable exercise selections that require minimal-to-zero spinal loading. Maybe you're someone whose dealing with a lower-back injury, or maybe you're just in need of a training program that's MORE machine/cable focused, and LESS free-weight focused for whatever reason, if that sounds like you, then this program is the perfect fit.
The lower body workouts in this program contain ZERO deadlifts, barbell back squats, or heavy hip-thrusts. But have tons of machine based exercises (think leg press, leg curl, leg extensions etc) and tons of cable based work.
NOTE OF CAUTION: this program is NOT designed as a rehab prescription or solution for someone dealing with an acute injury or chronic back pain. But it can certainly be a helpful program to follow to help you build/maintain muscle alongside any rehabilitation protocols (with your Doctors consent of course).
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Beginner-Intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the program incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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This program was designed for the intermediate gym gal who wants to BUILD THOSE BOOTY CHEEKS. The lower body workouts in this program are heavily biased toward glutes (without as much emphasis on quads/legs). The upper-body workouts are a written as a "push/pull" split, which is another unique element of this program compared to the others. If your goal is glute growth, then this program was made for you.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
16 week training program (broken up into 4x 4 week training phases)
2x complimentary weeks added at the end of the program incase you have some workouts to catch up on (18 weeks of app access total)
4 workouts per week (2x glute-focused lower body + 1x push day + 1x pull day)
Designed to target all major muscles but with an extra bias toward GLUTES, to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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This program was designed for the hybrid fitness gal who loves to do a little bit of everything. Maybe you're someone who loves running, pilates, yoga, spin, boot-camps etc or perhaps its summer time where you live and you want more time in your week for outdoor activities such as hikes & swimming... but you still want to ensure you're getting your lifting sessions in without the gym taking up too much of your time/week. This 3-day-per-week full body weight-lifting program will give you tons of room in your schedule for all the fitness endeavours your heart desires while ensuring you stay strong. If this sounds like you, then hybrid girly is yours!!
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
16 week training program (broken up into 4x 4 week training phases)
2x complimentary weeks added at the end of the program incase you have some workouts to catch up on (18 weeks of app access total)
3 workouts per week (3x full-body)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Busy Babes is designed for the intermediate go-getter-gal who wants results, but also needs to be in & out of the gym in 30-40 minutes tops (think “Strong Chicas” but condensed). Majority of the workouts in this program consist of 3-4 exercises, so it will feel snappy but you will definitely still feel the burn.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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That’s My Home Girl is the ultimate guide to lifting weights from home with MINIMAL equipment (all you will need is dumbbells, resistance bands, and a chair). So whether you’re a new mum who can’t make it to the gym, a work-from-home girly who wants to make the most of her lunch breaks, or simply a beginner who isn’t quite ready for a commercial gym yet, this program is for YOU.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Home Based: you will need dumbbells, long resistance bands, looped resistance bands, and a chair/couch
Beginner to intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Newbie Gals was designed for my beginner girls who are looking to get into the gym without all the overwhelm– I got you!!! We ease into this program with simple exercise prescriptions, so you can focus on nailing the basics and getting consistent, then we’ll gradually increase the challenge over time.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Beginner level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
3 workouts per week (1 lower, 1 upper, 1 full-body)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Strong Chicas is for the intermediate gym gal who is looking to build upon her gains with a fun program that combines endurance, strength, and hypertrophy based work!
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Busy Babes Part 2 is a CONTINUATION of part 1. So please make sure you've completed part 1 first as this program builds upon those initial 12 weeks.
Similarly to part 1, Busy Babes is designed for the intermediate go-getter-gal who wants results, but also needs to be in & out of the gym in 30-45 minutes tops (think “Strong Ch!cas” but condensed). Majority of the workouts in this program consist of 3-4 exercises, so it will feel snappy but you will definitely still feel the burn.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Thats My Home Girl Part 2 is a CONTINUATION of part 1. So please make sure you've completed part 1 first as this program builds upon those initial 12 weeks.
Similarly to part 1, Thats My Home Girl Part 2 is designed for the the beginner-intermediate gal who wants to be able to train from the luxury of her home with minimal equipment required.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Home Based: you will need dumbbells, long resistance bands, looped resistance bands, and a chair/couch
Beginner to intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Newbie Gals Part 2 is a CONTINUATION of part 1. So please make sure you've completed part 1 first as this program builds upon those initial 12 weeks.
Similarly to part 1, Newbie Gals Part 2 is designed for my beginner gym girls, except now you have a baseline of experience and confidence that we will continue building off these next 12 weeks.
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Advanced beginner level (already completed Newbie Gals Part 1)
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
3 workouts per week (1 lower, 1 upper, 1 full-body)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
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Strong Chicas Part 2 is a CONTINUATION of part 1. So please make sure you've completed part 1 first as this program builds upon those initial 12 weeks.
Similarly to part 1, Strong Chicas Part 2 is designed for the intermediate gym gal who is looking to build upon her gains with a fun program that combines endurance, strength, and hypertrophy based work!
ABOUT THE PROGRAM & WHAT’S INCLUDED:
Gym based: standard gym equipment needed
Intermediate level
12 week training program (broken up into 3x 4 week training phases)
2x complimentary weeks added at the end of the 12 weeks incase you have some workouts to catch up on (14 weeks of app access total)
4 workouts per week (2 lower + 2 upper)
Designed to target all major muscles to help achieve full body tone
BONUS support PDF covering the basics of nutrition & fat loss
BONUS google drive folder full of in-depth form tutorials & equipment set-up videos
Disclaimer
The content of this purchase is to serve as a general overview of matters of interest and is not intended to be comprehensive, nor does it constitute medical (or other) advice in any way. These premade program are a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own research and/or seek your own professional advice before acting or relying on any of the information displayed in these premade programs. The creator (@tonedwithtina), and its related entitles will not be liable for any injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of these premade programs. You accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content of these premade program.