Reps & Rings Vol. 1

Kenzie Scofield Fitness

Women's Training

Coach

Kenzie Scofield

Getting ready for your big day?!

I've written a program for you that strengthens and builds all the areas brides tend to want to show off in their dresses: booty, arms, and back. In doing so, I have also written a workout that has your cycle in mind. I suggest you start the program a week before your period. Over the course of the month, your workouts, although the same throughout the 6 weeks, will vary depending on where you are at in your cycle to best support your energy and hormones.

This is a 6 week program that includes 2 recovery days, 1 conditioning day, and 4 strength training days for a total of 7 days/week programming.

This is the first installment of a 4 part series for a total of 6 months of programming.

You can also reach out to me for program support on the app. Please allow me 24 hours to respond, and 48 hours on weekends.

$75

Get Reps & Rings Vol. 1

Build & Tone Muscles

This is a total body program, but we do focus on hitting those muscle groups that you will want to flaunt in your dress: booty, arms, and back.

Train with Your Cycle

The female body is different than a man's, so we should train with that in mind. As your energy, hormones, and body change over the course of the month, so do our workouts in order to best support you throughout your cycle. This program follows a 30 day cycle with a deload week so that you can familiarize yourself with the workouts before loading up the weight + additional workouts if needed.

Why This Combo Works

Strength Training + Conditioning + Recovery = MAGIC Balanced Load: You train hard enough to make progress, but allow time to recover and adapt. Sustainable: Easier to stick with long-term without overuse injuries or fatigue. Functional Fitness: Builds a well-rounded base—strong, conditioned, and resilient.

Option to Personalize Your Program

Like the idea of the program, but want one that's built to fit your goals, needs, and cycle? Email me at kenziescofieldfit@gmail.com to start a conversation today.

Progressive Overload for the Win

The program utilizes progressive overload. PO is the practice of gradually increasing the challenge of your workouts—by adding weight, reps, or intensity—to keep your body adapting and improving. It helps build strength, muscle, and endurance while preventing plateaus and boosting confidence. This steady progression ensures long-term results and keeps your training purposeful and effective.

Features

Access to your Coach

Kenzie will hold you accountable and provide the feedback you need to grow.

Programming 7 days per week

Daily strength, conditioning, and recovery that’s accessible and challenging for athletes with intermediate to advanced experience.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, Expert Instruction

Kenzie will provide expert feedback and instruction to help you improve your form, decrease the risk of injury, and get the most out of your program.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Plates, & Squat Rack // Cable Machine // Bands // Dumbbells // Kettlebells // Yoga Mat // Rowing Machine / Assault Bike / SkiErg

Sample Week

Week 1 of 6-week program

Sunday

Deload Week: Workout 1, Full Body

Cat/Cows

1 x 5

Thread The Needle

1 x 7

Plank to Down Dog

1 x 5

Spider Lunge to Hamstring Stretch

1 x 4

Squat to Hip Circle

1 x 8

Alternating Side Lunge with Rotation

1 x 10

Assault Bike

1 x 1:00 @ 10

Incline Hamstring Bridge

3 x 15

Barbell Box Squat

3 x 10

Landmine Row

3 x 10

Cable Step-Up

3 x 10

Lat Bar Pull Down

3 x 10

DB Overhead Tricep Extension

3 x 15

DB Bicep Curls

5 x 10

Monday

Deload Workout #2: Back Body

Alternating Side Lunge with Rotation

1 x 10

Assault Bike

1 x 1:00 @ 10

Plank to Down Dog

1 x 5

Thread The Needle

1 x 7

Cat/Cows

1 x 5

Spider Lunge to Hamstring Stretch

1 x 4

Squat to Hip Circle

1 x 8

Sumo Deadlift

3 x 15

DB Lateral Step-Up

3 x 15

Gorilla Rows

3 x 10

Single Leg Hip Thrust

3 x 10

Chest-Supported DB Row with ISO

3 x 10

Push Press

3 x 12

Tuesday

Recovery 1: Foam Roller Series

Cow to Child's Pose

1 x 1:00

Legs Up the Wall

1 x 3:00

Foam Roller Lat Stretch

1 x 0:45

Thoracic Opening

1 x 1:00

Supine Hamstring Stretch

1 x 1:00

Pec Stretch

1 x 3:00

Floor Angels

1 x 1:30

Thoracic Extension 1 & 2

2 x 0:45

Foam Roll Lats

1 x 1:30

A10

SI Low Back Relief 1 & 2

2 x 1:00

A11

Supine Hip Flexor Stretch

1 x 1:00

Wednesday

Week 1 Conditioning

Thread The Needle

1 x 7

Assault Bike

1 x 1:00 @ 10

Alternating Side Lunge with Rotation

1 x 10

Squat to Hip Circle

1 x 8

Spider Lunge to Hamstring Stretch

1 x 4

Plank to Down Dog

1 x 5

Cat/Cows

1 x 5

Assault Bike

5 x 15

SkiErg

5 x 200

Rowing

1 x 7:00

Thursday

Deload Week: Workout 3, Full Body

Spider Lunge to Hamstring Stretch

1 x 4

Squat to Hip Circle

1 x 8

Assault Bike

1 x 1:00 @ 10

Alternating Side Lunge with Rotation

1 x 10

Plank to Down Dog

1 x 5

Cat/Cows

1 x 5

Thread The Needle

1 x 7

Barbell RDL

3 x 10

Rotational MB Slam

3 x 4

Eccentric Pushup

3 x MAX

Anterior Lunge to Heel Tap

3 x 10

Cable Rear Delt Fly

3 x 12

Single Arm Floor Press

3 x 10

DB Front Raise

3 x 10

DB Lateral Raise

3 x 10

X Banded Pull Aparts

3 x 10

Banded High Row

3 x 10

Banded Overhead Press

3 x 10

Friday

Recovery 2: Foam Roll 2

Foam Roll Lateral Hip

1 x 2:00

Foam Roll IT Bands

1 x 2:00

Foam Roll Quads

1 x 2:00

Foam Roll Adductors

1 x 2:00

Nervous System Reset

1 x 10:00

Saturday

Deload Week: Workout 4, Upper Body

Cat/Cows

1 x 5

Thread The Needle

1 x 7

Plank to Down Dog

1 x 5

Spider Lunge to Hamstring Stretch

1 x 4

Squat to Hip Circle

1 x 8

Alternating Side Lunge with Rotation

1 x 10

Assault Bike

1 x 1:00 @ 10

Barbell Bench Press

12, 8, 8, 8

DB Pullover

4 x 10

Eccentric Pull-Up

MB Rotational Throw

3 x 10

KB Windmill

3 x 10

Hammer Curl

15, 14, 13, 12, 11, 10, 9, 8, 7, 6

Cable Tricep Push Downs

15, 14, 13, 12, 11, 10, 9, 8, 7, 6

Coach

More from Kenzie Scofield Fitness

Kenzie Scofield

I am a holistic health coach, fitness & movement specialist, flexibility coach, and former collegiate athlete who is passionate about empowering athletes to live and be their happiest, healthiest selves, and achieve their goals. My workouts are written with intention and designed to leave clients feeling energized, confident, strong, and connected, regardless of their fitness goals.

Strong for the Aisle—and Beyond

Reps & Rings is more than a wedding workout—it's a celebration of strength, self-love, and growth. As you prep for your big day, you’re building confidence that lasts far beyond the aisle. Feel strong, shine bright, and show up fully as your most radiant s

Get Reps & Rings Vol. 1

FAQs

What do I get when I purchase the program?

Programming for 7 days/week for 6 weeks. The programming is broken down into 4 strength training workouts, 1 conditioning workout, and 2 recovery sessions.

How does training with my cycle benefit me?

As women our energy, hormones, and needs fluctuate over the course of the month. When we adjust our workouts to meet our ever changing bodies, we are supporting our body so we can get the most out of our workouts while supporting our bodies needs.

What if my cycle isn't 30 days long?

Not a problem! Adjustments can be made to the schedule as needed.

How long do you take to respond to messages?

I ask that you give me 24 hours to reply on weekdays and 48 hours on weekends.

Who is this training for?

This workout was designed specifically with brides-to-be in mind, but it's designed for any woman who is still in their cycling years. If you are a woman craving a structured and empowering routine, then you'll love Reps & Rings, although it is recommended for intermediate to advanced athletes.

This is volume 1, how many will there be?

This will be a 4 part series for a total of 6 months worth of programming, and you will have lifetime access moving forward.

Customer Reviews

Overall Rating

Reps & Rings Vol. 1

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