StrongHER: 4 Week Build & Burn
courtneymcdonoughfit
Women's Training, Strength & ConditioningStrongHER 4 Week Build & Burn is designed to build lean muscle, boost confidence, and redefine what strong looks like. It is more than just a fitness plan — it’s your blueprint for becoming the strongest, most empowered version of yourself. In just 4 weeks, you’ll lift with purpose, train with intensity, to lean out, tone up, and build unstoppable momentum.
Whether you're just getting started or ready to level up, this high-impact program is designed to help you: *Sculpt lean muscle and boost your metabolism *Improve strength & stamina with progressive, smart training *Follow a plan that fits your life, not the other way around
You’ll get: *4 weeks of progressive strength training workouts (2 total body sessions per week) *1 session per week of core strength and/or stabilization coupled with a HIIT session
This is your time to train with intention, lift with confidence, and define your own version of “strong.” Let’s build something powerful — together.
Get StrongHER 4 Week Build & Burn and start your transformation today.
A
Cardio
1 x 2:00
Prep
B
Pre Workout Stretch & Activate
Dynamic Stretching: Runners stretch to hamstring stretch 5x each side Lower body activation: mini squats, lateral walks with band around ankles 10x each Upper body activation with bands 10x each
C1
Goblet Squat
3 x 10
C2
DB Bench Press
3 x 10
D1
Glute Bridge Hamstring Walkout
3 x 10
D2
1-Arm DB Row
3 x 10
E1
Standing Arnold Press
3 x 10
E2
Curtsy Lunge
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Supine DB Tricep Press
3 x 10
Circuit
G
Finisher for time. 10-->1, 1--> 10 You will do: 10 tuck jumps, 1 suitcase crunch 9 tuck jumps, 2 suitcase crunches 8 tuck jumps, 3 suitcase crunches, etc.... until you get to.. 1 tuck jump, 10 suitcase crunches Tuck Jumps Suitcase Crunch
Circuit
H
Static Stretching: Take 5 minutes to stretch and cool down. Your body will thank you!
A
Cardio
Prep
B
Pre Workout Stretch & Activate
Dynamic Stretching: Runners stretch to hamstring stretch 5x each side Lower body activation: mini squats, lateral walks with band around ankles 10x each Upper body activation with bands 10x each
C1
Plank
3 x 0:30
C2
Side Plank
3 x 0:30
C3
Plank with Twist
3 x 15
C4
Plank Up Downs
3 x 12
Circuit
D
HIIT Session-EMOM For today's session you will complete an EMOM (Every Minute on the Minute) session. You will complete each exercise as prescribed in succession at the top of each minute for 10 minutes. If it takes you 25 seconds to do all 3 that gives you 35 seconds to recover before the next round. Good idea to make sure you a warmed up well before starting. If you have a piece of cardio equipment, I recommend a 5 to 10 minute warm up before starting and then a 5-to-10 minute cool down when down with your EMOM. EMOM for 10 minutes: Bench Jumps 12x (6 per side) Push-ups 8x Squat Jumps 12x
E
Static Stretch
1 x 5:00
A
Cardio
1 x 2:00
Prep
B
Pre Workout Stretch & Activate
Dynamic Stretching: Runners stretch to hamstring stretch 5x each side Lower body activation: mini squats, lateral walks with band around ankles 10x each Upper body activation with bands 10x each
C1
Bulgarian Split Squat
3 x 10
C2
DB Fly
3 x 10
D1
Single Leg RDL
3 x 10
D2
DB Pullover
3 x 10
E1
DB Lateral Raise
3 x 10
E2
Tricep Kick Back
3 x 10
F1
Standing DB Upright Row
3 x 10
F2
Hammer Curl
3 x 10
G
Cardio
1 x 20:00
H
Static Stretch
1 x 5:00
Courtney McDonough
MS in Kinesiology, NASM-CPT, ATC-R, Healthy Running Coach
With 30 years in health and wellness—and firsthand experience navigating midlife—I’ve created a program to help you break through the slump and feel stronger, fitter, and more energized than ever!
Get StrongHER: 4 Week Build & Burn
Brenda C
Programming that delivers
Verified Athlete"In today’s “Instagramified” monkey-see-monkey-do fitness environment, having a grounded, well designed, fitness plan is more important than ever. Courtney has delivered for me – to cut through the performative noise to focus on programming that delivers."
Sarah K.
Knowledgeable and Experienced
Verified Athlete"I’ve been so fortunate to have Courtney guide my return-to-fitness journey. Her knowledgeable, experienced and caring approach is a can’t-miss recipe for success!"
