Lean • Strong • Fit - 8 Week Transformation

Supastrong

Women's Training, Functional Fitness, Strength & Conditioning
Coach
Mike Richardson

8 Weeks to a leaner, stronger, fitter body. Are you up for the challenge?

This program is a blend of weight lifting, metabolic conditioning, core training and cardio. Designed for females specifically, there is additional emphasis placed on training the lower body and Glutes. It can be completed with basic equipment; dumbbells, hip bands and your choice of cardio.

This is 8 weeks of high impact training that gets results.

Is it easy? No... but it is doable. Hard work and consistency are required.

Each week will get progressively harder as you build up and improve, keeping your body guessing and improving.

Stop thinking about the physique you want and start doing something about it. The blueprint is here.. but you've got to take the jump and do the work.

Where will you be in 8 weeks?

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Change Your Physique
A well designed blend of weight lifting and metabolic conditioning will get you leaner, while focusing on building a better physique, with emphasis placed on the lower body and Glutes (booty).
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Female-Specific
Women are physiologically different than men, and tend to have different goals. This program was designed for the female body, for those looking to improve their overall physique and fitness level .
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A Plan That Works
Having a solid plan is a game-changer. Most workouts can be completed in about 45 minutes or less, and you'll know exactly what you need to do every time you step into the gym.
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Videos, Instructions and a Coach
Every movement has a demo video, and instructions are listed for every segment of every session. You'll know exactly what you're doing and what the goal is. If you run into any issues, simply shoot me a message and I'll assist.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
3 strength/lifting days, 3 "cardio" days per week. Cardio is short and to the point.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Delivered through TrainHeroic, the world's best training app.
Equipment
Required
Dumbbells // Hip Band // Work Ethic/Desire
Recommended
Basic Gym equipment (barbell/cable pulley). // Kettlebell(s)
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Sample Week
Week 1 of 8-week program
Sunday
LEAN-STRONG-FIT:  W1:D1 - UPPER BODY

A1

Dumbell Incline Press

3 x 10

A2

Chest-Supported DB Row

3 x 10

B1

DB Hang Squat Clean

10, 8, 6, 4, 2

B2

Hand Release Push-Up

2, 4, 6, 8, 10

C1

Tricep Pushdown

3 x 15

C2

Plate Curls

3 x 15

Monday
LEAN-STRONG-FIT: W1:D2 - CARDIO/CONDITIONING

A

Cardio - Intervals

1 x 10:00

B

Crunches (abs)

2 x 20

C

Walk

Tuesday
LEAN-STRONG-FIT: W1:D3 - LOWER BODY/GLUTES

A

4-Way Dead Bug

2 x 25

B

Hip Thrust

3 x 12

C1

DB Reverse Lunge

3 x 12

C2

Weighted Step-Ups

3 x 12

C3

Russian KB Swing

3 x 12

D1

Glute Kickbacks

3 x 10

D2

Banded Lateral Shuffle

3 x 16

E

Walk

1 x 30:00

Wednesday
LEAN-STRONG-FIT:  W1:D4 - CARDIO/CONDITIONING

A

Cardio

1 x 20:00

B

Plank To Side Plank

2 x 1:00

C

Recovery Walk

1 x 30:00

Thursday
LEAN-STRONG-FIT:  W1:D5 - UPPER BODY

A

Upper Body Prep/Warm up Series

1 x 1

B

Barbell Romanian Deadlift

3 x 12

C

Lat Pulldown

3 x 12

D1

DB push press

3 x 10

D2

DB Bent Over Row

3 x 10

D3

DB Hammer Curl

3 x 10

D4

DB Lateral Raise

3 x 10

E

Band Pull-Apart

1 x 30

Friday
LEAN-STRONG-FIT: W1:D6 - CARDIO/CONDITIONING

A1

Squat Drops

1 x 20

A2

Cardio - Intervals

1 x 10:00

A3

Squat Drops

1 x 20

B

Recovery Walk

Saturday
LEAN-STRONG-FIT:  W1:D7 - REST/RECOVERY/WALK

A

Rest

B

Walk

Coach
coach-avatar Mike Richardson

My history as a trainer and an athlete is diverse. I've run boot camps on the sand, trained athletes across various sports (football, MMA), and spent time as a group fitness instructor. My goal is to design the highest level programming for you, to get you to your best self.

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The Time is Now

Stop thinking about it and start DOING IT! - 8 full weeks of training, guiding you step by step to a stronger, leaner, fitter physique.

Get Lean • Strong • Fit - 8 Week Transformation
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FAQs
Will this program make me "bulky?"
NO! This is not a men's bodybuilding program (although even that wouldn't make you "bulky"). We'll be hitting some lifting, along with conditioning work and ab and Glute focused training. This is designed for females.
What if I can't perform some of the exercises?
Substitution exercises are listed. We aren't doing any super-heavy lifting either, so this is tough but doable work for most people. Just get in there and WORK.
Is a diet plan included?
No.. I don't believe in copy and paste nutrition plans. If you need assistance, I will do my best to help.. Usually just sticking to whole foods and eating cleaner is all you need. If you have more advanced goals, let me know..
Lean • Strong • Fit - 8 Week Transformation