Adventure Bundle-Home
Spear Strength Wellness
Are you ready to make 2025 your strongest, most adventurous year yet? The Black Friday Adventure Bundle is your ultimate solution to staying fit, fueled, and adventure-ready. For just $6.25 a day, you’ll get 12 weeks of expert training, personalized nutrition coaching, and weekly support to help you crush your goals—whether it’s summiting a peak, hitting the backcountry, or staying strong through the off-season. This limited-time offer is the perfect way to invest in your fitness and health, so you’re not just dreaming about adventures—you’re living them. Don’t wait—spots are limited, and this deal ends Cyber Monday!
Circuit
A
Warm-Up: Go through the list of exercises 1-2 times depending on how stiff your body is feeling. Air Squat x10 Lateral Lunge x10 total Glute Bridge x10 90/90 Hip Rolls x10 total Bird Dog x10 total Ham-Hip Rock x8 each side Deadbug x10 total
B1
DB Front Squat
3 x 10
B2
DB Lateral Lunge
3 x 8
C1
DB RDL
3 x 10
C2
DB Split Squat
3 x 8
D1
Band Hip Thrust
3 x 10
D2
Band Lateral Walk
3 x 10
E1
Weighted Sit up
3 x 10
E2
Crossbody Toe Touch
3 x 10
Circuit
A
Warm-Up: Go through the list 1-2 times depending on how stiff you are feeling. Frog T-Spine x10 each side Swimmers x10 Push Up Plus x10 Hip Drives x10 Shoulder Taps x8 each side Band Pull Aparts x10 Band Passovers x10
B1
DB Floor Press
3 x 10
B2
DB Floor Chest Fly
3 x 10
C1
DB Bent Over Row
3 x 10
C2
DB Shoulder Press
3 x 10
D1
Band Bicep Curl
3 x 10
D2
Band Overhead Tricep Extension
3 x 10
E1
Reverse Crunch
3 x 10
E2
Mountain Climbers
3 x 10
Recovery
A
Recovery FB Mobility
Hold each stretch for 1minute Squat to Hamstring Stretch World's Greatest, Right Side World's Greatest, Left Side Pigeon, Right Side Pigeon, Left Side Child's Pose with Lat Stretch, Right Side Child's Pose with Lat Stretch, Left Side Couch Stretch, Right Side Couch Stretch, Left Side Adductor Rockers, Right Side Adductor Rockers, Left Side Calf Stretch, Right Side Calf Stretch, Left Side T-Spine Stretch, Right Side T-Spine Stretch, Left Side
Circuit
A
Warm-Up: Go through the list of exercises 1-2 times depending on how stiff your body is feeling. Air Squat x10 KOT Lunge x5 each side Glute Bridge x10 90/90 Hip Rolls x10 total Bird Dog x10 total Adductor Rocker x8 each side Deadbug x10 total
B1
DB Sumo Squat
3 x 10
B2
Dropstep Lunge
3 x 8
C1
Band Good Morning
3 x 10
C2
DB Box Step Up
3 x 8
D1
Bent Knee Copenhagen Plank
3 x 20
D2
Band Adductor Step In
3 x 10
E1
Russian Twist
3 x 10
E2
Floor V-ups
3 x 10
Circuit
A
Warm-Up: Go through the list 1-2 times depending on how stiff you are feeling. Floor T-Spine x8 each side Swimmers x10 Push Up Plus x10 Hip Drives x10 Shoulder Taps x8 each side Band Pull Aparts x10 Band Passovers x10
B1
DB Close Grip Bench Press
3 x 10
B2
DB Pullover
3 x 10
C1
DB Renegade Row
3 x 8
C2
DB Push Up
3 x 10
D1
Band Lateral Raise
3 x 10
D2
Band Front Raise
3 x 10
E1
Weighted Sit up
3 x 10
E2
Band Chop
3 x 10
Recovery
A
Recovery FB Mobility
Hold each stretch for 1minute Squat to Hamstring Stretch World's Greatest, Right Side World's Greatest, Left Side Pigeon, Right Side Pigeon, Left Side Child's Pose with Lat Stretch, Right Side Child's Pose with Lat Stretch, Left Side Couch Stretch, Right Side Couch Stretch, Left Side Adductor Rockers, Right Side Adductor Rockers, Left Side Calf Stretch, Right Side Calf Stretch, Left Side T-Spine Stretch, Right Side T-Spine Stretch, Left Side
A
Walk
Kim Palmer-Nicks
I’m an online coach and founder of Spear Strength, where I help outdoorswomen in their 30s and beyond lose weight, build strength, and get fit for the adventures they love. Whether it’s hiking, hunting, fishing, or mountaineering, my mission is to empower women to live their adventure—not just dream about it.
