Build a body!

The Movement Lifestyle

Bodybuilding, Weightlifting, Mobility, Strength & Conditioning
Coach
Dasha Mays

Train with me! Start at anytime you want, stop at anytime you want!! Get a specialized program for only $40 a month! you don't have to worry about what you have to do at the gym, once you have the app, you start the daily workouts, really making life easier to not worrying about what to do next.

This program is well rounded, it will work on your lower and upper body, I even gift you some cardio and rest days. This app also Includes where you can see exercises, how to have the right form, workout videos, sets, reps etc.

**With this comes an invite!! Every Saturday there is a booty class at 10:30 AM AT body elite fitness in ABQ NM. $5 for all app members, and $10 for non app members.

**lets get you onto feeling confident in the gym! seeing gains and building muscle!

<3 Dasha

Once you sign up you will be emailed the ACCESS code to this program!**

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Weight loss and Body Recomposition
Feeling confident and comfortable in your own skin changes the neuron pathways o how you live your life. By eating Whole Foods, weightlifting have building a positive female community. The brain starts to change routine and patterns of what you once thought was safer unsafe. Learning discipline with a a group is a very empowering thing.
Features
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IG GROUP CHAT
for extra motivation!!
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
there are videos uploaded for you to see form.
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Detailed, expert instruction
Ever evolving growth an form provided for you.
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Healthy Community!!
A bunch of DOPE people, a healthy based community to support, get strong build confidence
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Delivered through TrainHeroic
This app will make ZERO excuse for you to miss your workout super straight forward and easy to use.
Equipment
Required
Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-06-24

A

Hack Squat

10, 10, 10, 30

B

Leg Press

4 x 15

C1

Bulgarian Split Squat

4 x 12

C2

TRX Curtsy Lunge

D

Smith Machine Hip Thrust

E

Single Leg Hip Thrust

F

Leg Extension

Monday
2024-06-25

A

DB Shoulder Press

12, 10, 8, 15

B

Alt Dumbbell Front Raise

3 x 20

C

machine reverse fly

3 x 12

D

DB Lateral Raise

3 x 15

E

Tricep Pushdown

3 x 20

F

Cable Crunch

3 x 12

G

Cardio

1 x 20:00

Tuesday
2024-06-26

A

Walk

1 x 20:00

B

Close grip pulldown

3 x 12

C

Cable Lat Extension

3 x 15

D

Seated Cable Row

3 x 12

E

Cable face pulls

3 x 12

F1

DB Bicep Curls

4 x 12

F2

Preacher's Curl

4 x 12

Wednesday
2024-06-27

A1

Smith Machine RDL

4 x 15

A2

DB Sumo Squats

4 x 15

Conditioning

B

Sumo Squat Pulses

4 sets of 20 reps! This is a pulse so make sure you are pulsing as well as doing it right after you hit so squats with a dumbbell.

C

Lying Leg Curl

4 x 20

D

Leg Press

4 x 15

E1

Smith Machine Hip Thrust

4 x 15

E2

Banded Glute Bridge

4 x 15

F

Abductor Adductor Pulls

G

Glute Bridge W/ Hip Abduction

Thursday
2024-06-28

A

Cable Chest fly

3 x 12

B

Incline DB Bench Press

3 x 12

C1

Tricep Pushdown

3 x 15

C2

Single Arm Tricep Pushdown

3 x 15

D

DB Lateral Raise

3 x 15

Friday
2024-06-29

A1

Cable Lateral raises

3 x 15

A2

Cable kick backs

3 x 15

B

Hip Thrust

3 x 15

C

Single Leg Hip Thrust

3 x 15

D

Glute Bridge W/ Hip Abduction

Saturday
2024-06-30

A

Active Recovery

1 x 30:00

Coach
coach-avatar Dasha Mays

- NASM CPT - PN Certified - Mobility and Body Building -Macro meal planning available

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Be apart of the movement.

Female based community, positive and healthy relationships while building muscle and losing your unwanted weight. Includes Booty class every Saturday at 10:30 location is at Body Elite Fitness in ABQ ( Coors and Sequoia). Along with free give aways!

Get Build a body!
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FAQs
How Much is it?
$40 bucks for the 30 day challenge!
When do we start?
ANYTIME YOU WANT!!
When are the booty classes?
Every Saturday!
The Proof
verified-athlete-avatar Your Coach, Dasha

Body Composition journey.

Verified Athlete

"I weigh almost the same in both photos, what matters is what is muscle mass as opposed to body fat."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Build a body!
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Build a body!
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Build a body!
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Build a body!