Life Outside Fitness & Mindset

Weightlifting, Functional Training
Coach
Aviana

Great news! I am inviting you to join my 30-day fitness challenge, which includes daily workouts and nutrition tips. The goal of this challenge is to achieve weight loss, overcome gymtimidation, increase strength, gain muscle, and overall confidence in the gym.

My program is designed for all fitness levels, from beginners to advanced, and will help you develop a healthy and sustainable lifestyle. You will receive a weekly workout plan for the month of April and full nutrition guide, as well as support and motivation from myself and fellow participants. 

During this 30-day challenge, you will learn how to make better food choices throughout your day, we will build muscle, and improve overall how you feel about yourself. You will also have the opportunity to connect with like-minded individuals who share your fitness goals and be part of a supportive community.

If you're ready to take the next step towards achieving your fitness goals and building a healthier lifestyle, then join before April 1st! Fill out the link in instagram bio to sign up and get started on your journey to a healthier, stronger, and more confident you!

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Access to a full gym with Dumbbells // squat rack // machines and resistance bands. For modifications // please reach out to Aviana directly @avianainspo
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Legs and Glutes 1

A

Squats - Barbell

4 x 10

B1

Step ups - weighted

B2

Calves 3 ways (straight, inner, outer)

3 x 10

C

RDLs with Kettlebell

3 x 12

D1

Leg Extension- Quads

3 x 15

D2

Hamstring Curl Machine

3 x 15

E1

Abductor Machine

E2

Adductor Machine

F

Hip Thrust Machine

4 x 10

Monday
Chest and Shoulders

A

Barbell Bench Press (Chest)

5 x 10

B

Cable Chest Fly

4 x 10

C1

Standing Front Shoulder Raise

3 x 10

C2

Standing Lateral Shoulder Raise

3 x 10

D

Seated overhead press

3 x 10

Tuesday
Back and Biceps

A

Sumo Deadlift

4 x 10

B1

Pull Downs Wide Grip

3 x 15

B2

Pull Downs Inner Reverse Grip

3 x 15

C

Close Grip Cable Row

4 x 12

D1

Kneeling Face Pull -Rope

4 x 12

D2

Band Pull Aparts

4 x 15

E1

Dumbbell Bicep Curl Wide

3 x 10

E2

Front. Bicep Curl - Dumbbell

3 x 10

F

5 Min Stairs

1 x 5:00

Wednesday
Lower Body 1

A

Squats - Barbell

4 x 10

B

Step ups - weighted

2 x 10

C

RDLs

3 x 10

D1

Abductor Machine

4 x 20

D2

Adductor Machine

4 x 20

E

Hip Thrust Machine

F

5 Min Stairs

1 x 5:00

Friday
Journal Entry
30 Day Consistency Challenge - Begins April 3rd