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Busy Girl Club

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6 Week training program for the busy girl!
4 training days with cardio included for all rounded strength and cardiovascular fitness.

Busy girl

Full Body

6 Weeks

4 Days

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Busy Girl

Block 1

Block 2

Hey girl, are you ready to turn up the heat and grow your booty like never before? Our 12-week program is specifically designed for busy women who want to build a strong lower body with five exciting and challenging workouts per week.

You'll be shaping your body with our two upper body workouts to provide balance and overall strength, and three lower body workouts that are guaranteed to grow your glutes, thighs, and legs  in all the right places.

Booty

12 Weeks

6 Week blocks

5 Days

Glutes

3 Lower

Booty Gains

Introducing the Strong Girl Powerlifting Program, the perfect workout plan for busy girls who want to get strong, build lean muscle, and perfect their squat, bench, and deadlift techniques. This 12-week program is designed to transform your body and mind, leaving you feeling empowered and confident.

The Strong Girl program is split into two 6-week blocks, each consisting of 4 workouts per week. With a focus on the big 3 powerlifting movements, squat, bench, and deadlift, you'll learn proper form and technique while building strength and endurance. In addition to these main lifts, we've added a slide-on of glute and shoulder growth exercises, helping you achieve an overall strong and sculpted physique.

With the Strong Girl program, you'll have a structured workout plan that fits perfectly into your busy lifestyle. Whether you're a millennial or a Gen Z, you'll love the energy and excitement this program brings. Each workout is designed to be fun and challenging, leaving you feeling accomplished and motivated.

We understand that life can get busy, so we've designed the Strong Girl program to be efficient and effective. With just 4 workouts per week, you'll have plenty of time to focus on other important aspects of your life while still getting the results you want.

So what are you waiting for? Join the Strong Girl community today and start your journey towards a stronger, more confident you!

Strong

6 Week Blocks

Powerlifting

Compound

The Strong Girl

Welcome to our 12-week program designed specifically for busy girls who prefer working out in their own corner of the gym or at home. This program is perfect for women who want to get strong, and  stay active but struggle with finding the time to do so.

Our program includes three workouts per week that are fun, effective, and easy to follow. Each workout will take approximately 30-45 minutes, making it perfect for those who have a busy schedule. Our workouts are designed to be done in a small space and require minimal equipment, making them ideal for home workouts as well. We know that it can be intimidating to start a new workout program, especially if you're shy or new to the gym. That's why our program is designed to be approachable and fun, so you can get started with confidence. We'll be with you every step of the way, providing guidance and support throughout your journey.

So, get ready to  have fun, and get strong with our 12-week program. It's the perfect way to prioritize your health and fitness while still maintaining your busy schedule.

3 Days

The Shy Girl

Hey girl, are you ready to turn up the heat and grow your booty like never before? Our 12-week program is specifically designed for busy women who want to build a strong lower body with three exciting and challenging workouts per week.

You'll be shaping your body with 3 Full Body Workouts to provide balance and overall strength, with a big focus on your legs, for those booty gains.

Let's build your booty! 

3x per week

Busy Girl Booty 1

Welcome to the first block of the Busy Girl Booty Guide, designed especially for beginners to intermediate fitness enthusiasts! This foundational block is your starting point to sculpt and strengthen your glutes, crafting the butt of your dreams.  Level: Beginner to Intermediate Focus: Glute Shaping and Strengthening Routine: 3 full-body workout days per week Highlights: Leg Emphasis: Expect a significant volume of leg exercises to build and shape your glutes. Upper Body Integration: While the focus is on the lower body, we've included some upper body workouts for a balanced approach. Challenging Workouts: Each session is designed to be engaging and challenging, ensuring you're always pushing towards your goals. Progressive Overload: Exercises are structured to gradually increase in intensity, fostering continuous improvement and strength gains. By the end of this block, you'll have laid a strong foundation for glute development, along with overall body strength and conditioning. Get ready to embark on a journey that will transform your body and boost your confidence!

Block 1 Foundation for your Glutes

This structured program is designed to ensure you reach your fitness goals efficiently, preparing you both physically and mentally for your upcoming holiday. By adhering to this program, you will not only enhance your fitness but also enjoy the benefits of improved health and well-being.
After Block 1:

Improved Muscle Tone: Noticeable muscle engagement and definition, particularly in the glutes and legs.
Enhanced Endurance: Increased stamina and the ability to perform exercises with better form and less fatigue.
Preparation for Higher Intensity: Your body will be primed for the more challenging workouts in Block 2.

After Block 2:

Increased Strength: Significant gains in strength, particularly in functional movements like squats and deadlifts, helping you handle travel tasks with ease.
Better Cardiovascular Fitness: Ability to comfortably run a 5K, with improved overall cardiovascular health.
Balanced and Toned Physique: Lean muscle mass and reduced body fat, contributing to a fit and toned appearance.
Enhanced Confidence: Improved self-esteem and readiness to enjoy your holiday to the fullest, feeling strong and capable.



Gym 

Cardio

Build Muscle

Hybrid

Learn to run 5km

Improve your physique

Get Holiday ready

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Euro Summer Hybrid

The primary goal of Block 1 is to establish a solid foundation of strength and endurance. This phase emphasizes learning proper exercise form, gradually increasing exercise intensity, and building cardiovascular fitness.

The primary goal of Block 2 is to build upon the strength and endurance developed in Block 1 by increasing intensity and incorporating new exercises and tempos. This phase focuses on progressive overload to continue making gains in strength and endurance.

Block 1 of the Train with V program is a dedicated 8-week strength training regimen designed for those with intermediate strength levels, focused on maintaining muscle size and overall strength. This program requires full gym access and emphasises the importance of consistency and mastery of key compound lifts.  With two full-body workouts each week, you’ll focus on increasing both your lifting percentages and Rate of Perceived Exertion (RPE) as the program progresses. By keeping the exercises the same throughout the 8 weeks, you’ll have the opportunity to perfect your technique and ensure steady progress.  This program is ideal for those who might be traveling or have a busy schedule, as it’s designed to be flexible. If you find yourself skipping a few workouts, you can still maintain your progress by alternating between Day 1 and Day 2 each week, ensuring you continue to build strength even with limited time.  Train with V: Block 1 is all about staying consistent, nailing the basics, and ensuring you keep progressing, no matter how hectic your schedule gets.

2 days per week

Full Gym Access

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Train with V - Holiday Edition

Home Workout 1.0 is a 12-week program designed for those with intermediate strength levels, focusing on maintaining muscle size and building strength with minimal equipment. This program includes two full-body workouts per week, requiring only dumbbells and resistance bands, with a bench being optional.

The emphasis in Home Workout 1.0 is on progression through increased Rate of Perceived Exertion (RPE) as you advance. By sticking to the same exercises throughout the 6 weeks, you’ll have the chance to perfect your form and ensure consistent strength gains.

This program is perfect for busy individuals who want an effective workout from the comfort of their home. Even if your schedule is tight, you can alternate between Day 1 and Day 2 each week to stay on track. Home Workout 1.0 is all about staying consistent, mastering the basics, and making progress, no matter how hectic life gets.

Homeworkout

Dumbbell

Booty Bands

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Home Workout 1.0

Block 1 of Home Workout 1.0 is a 6-week strength-focused plan designed for those with beginner to intermediate experience, aiming to maintain muscle size and enhance overall strength with minimal equipment. This block includes two full-body workouts per week, using just dumbbells and resistance bands, with a bench being optional.  The focus in Block 1 is on progression by gradually increasing your Rate of Perceived Exertion (RPE) as you move through the program. By sticking to the same exercises throughout the 6 weeks, you'll be able to refine your technique and ensure steady strength gains.  This block is ideal for those who want an effective, time-efficient workout that can be done entirely at home. If your schedule is tight, you can alternate between Day 1 and Day 2 each week to stay on track. Block 1 of Home Workout 1.0 is designed to keep you consistent, mastering the fundamentals, and progressing, all from the comfort of your home.

Block 2 of Home Workout 1.0 is a 6-week advanced progression designed for those ready to take their strength and muscle maintenance to the next level. Building on the foundation laid in Block 1, this phase introduces more challenging exercises, with a focus on balance, pauses, and tempo to elevate your workout intensity.  In this block, you'll continue with two full-body workouts per week, but with updated exercises that incorporate more advanced techniques. You'll gradually increase the complexity of movements, adding balance challenges, incorporating pauses at key points, and adjusting the tempo to maximize muscle engagement.  This progression is perfect for those who have completed Block 1 and are looking to level up their routine with more intermediate exercises. The emphasis remains on increasing your Rate of Perceived Exertion (RPE) to ensure continuous strength gains. Block 2 is all about refining your technique, pushing your limits, and progressing further, all while continuing to train effectively at home.

Ready to take your back and booty to the next level? 🔥

If you're already smashing your Small Group PT, Pilates, or other workouts, but want that extra edge, this is your sign. This 1x weekly add-on session is designed to specifically target and grow your glutes and upper posterior chain (hello, strong back 👋).

Expect strategic, progressive strength programming that complements your current training—without the burnout.

Perfect for Busy Girls who want:
💥 More lower body volume for serious booty gains
💪 A stronger back to support better posture and lifts
📈 A clear, effective focus session you can knock out in under an hour

Let’s turn up the volume, on your training and your glutes hehe.

Back & Booty just got its own spotlight.
Ready to build?

gym-workout

back

8 weeks

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Busy Girl Back & Booty 1

Welcome to the Busy Girl Back & Booty Builder, your extra-strength session designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Beginner to Intermediate Focus: Glute Growth & Back Strengthening Format: 1x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊

Block 1 Foundation for your Back & Glutes

Ready to take your back and booty to the next level? 🔥

If you're already smashing your Small Group PT, Pilates, or other workouts, but want that extra edge, this is your sign. This 1-2x weekly add-on session is designed to specifically target and grow your glutes and upper posterior chain (hello, strong back 👋).

Expect strategic, progressive strength programming that complements your current training, without the burnout.

Perfect for Busy Girls who want:
💥 More lower body volume for serious booty gains
💪 A stronger back to support better posture and lifts
📈 A clear, effective focus session you can knock out in under an hour

Let’s turn up the volume, on your training and your glutes hehe.

Back & Booty just got its own spotlight.
Ready to build?

intermediate

Busy Girl Back & Booty 2

Welcome to the Busy Girl Back & Booty Builder 2, your extra-strength sessions designed to elevate your results. This focused training block is perfect for anyone already committed to Small Group PT, Pilates, or their regular workouts, but ready to dial in and grow their glutes and upper posterior chain.  Level: Intermediate Focus: Glute Growth & Back Strengthening Format: 2x targeted gym session per week  What to Expect: 🍑 Booty Burn: Targeted glute work with smart programming to activate, build, and shape your lower body. 💪 Back Gains: Strengthen your upper posterior for better posture, support, and that sculpted back look. 🔥 Strategic Isolation: These exercises are carefully selected to complement, not compete with, your existing training. 📈 Progressive Overload: Week by week, you’ll increase reps, sets, or weights to ensure consistent growth.  By the end of this block, you’ll feel stronger, more sculpted, and empowered, because this isn’t just about aesthetics, it’s about owning your strength.  Time to give your Back & Booty the attention they deserve. Let’s build. 👊