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Annie Lopez Fitness
General Fitness, Strength & Conditioning, Bodybuilding, Women's TrainingLook good. Feel strong. Train with purpose.
Professional-level programming, without the pro-level pressure. Made for everyday people who want great, well rounded programming, to get strong AF and look good.
Proven Programming: Focus on foundational exercises and methods that have been proven to deliver results.
Demystified Fitness: Clear, actionable guidance. No gimmicks or quick fixes here, just hard work and accountability.
4 Day Splits: Intended for those with gym access (or well equipped home gym). The training is written as upper/lower splits. Plan on 60 minutes/day.
Supportive Community (Optional.. because we all have an inner introvert): Join our awesome chat for training advice, inspo, or just to say hi. Not feeling social? Turn off chat and just enjoy the programming, no pressure.
It's time to build real strength and feel amazing.
Warm-up
A
As always with the warm up - Feel free to tweak it or add on, based on what your body needs. And hey, don't forget those ramp-up sets for the main lifts! 30 - 60 Seconds of Each Movement 1/2 World's Greatest Stretch Adductor Rock Back Glute Bridges Air Squats
B
Barbell Back Squat*
5, 4, 3, 10
C
DB Bulgarian Split Squat
3 x 6
D
Leg Press
3 x 10
E
Braced Single Leg RDL
3 x 10
F
Cable Diagonal Glute Kickback
3 x 12
G
Leg Lowering
Cool-Down
H
60 - 90 Seconds of Each Movement Child's Pose with Lateral Stretch Half Kneeling Hip Stretch
Prep
A
Upper body warm up
As always with the warm up - Feel free to tweak it or add on, based on what your body needs. And hey, don't forget those ramp-up sets for the main lifts! 30 - 60 Seconds of Each Movement Cat Cow High Plank to Down-dog Single Arm Touchbacks Banded Alternating Rows
B
Barbell Bench Press*
5, 4, 3, 8
C
Seated Dumbbell Alternating Overhead Press
3 x 12
D
Chest Supported Dumbbell Row
3 x 10
E
DB Lateral Raise
3 x 12
F
DB Bicep Curls
3 x 12
G
Skull Crushers
3 x 12
Recovery
H
Upper Body Cool-down
60-90 Seconds of Each Movement Child's Pose with Lateral Stretch Side Lying Rotations Doorway Pec Stretch
Prep
A
Lowers/ Deadlift Warm up
As always with the warm up - Feel free to tweak it or add on, based on what your body needs. And hey, don't forget those ramp-up sets for the main lifts! 30 - 60 Seconds of Each Movement Cat Cow Plank Side Plank Supine Band Lat Pullover (right into) Deadbug with Band Lat Isometric
B
Deadlift*
5, 4, 3
C
Barbell Hip Thrust*
8, 6, 4, 12
D
Reverse Lunge
3 x 10
E
Seated Knee Extension
3 x 12
F
Copenhagen Plank
G
Supine Twist*
Cool-Down
H
60 - 90 Seconds of Each Movement Child's Pose with Lateral Stretch Band Hamstring and Adductor Stretches
Upper Body Pressing Warm Up
A
As always with the warm up - Feel free to tweak it or add on, based on what your body needs. And hey, don't forget those ramp-up sets for the main lifts! 30 - 60 Seconds of Each Movement High Plank to Down-dog Single Arm Touch Backs Band Overhead Press Band Pull Apart
B
Barbell Overhead Press
5, 4, 3
C
Chin-up*
3 x 3
D
Dumbbell Incline Press
3 x 10
E
Seated Cable Row
3 x 8
F
Cable Facepull
3 x 12
G
Sit-up
3 x 12
Cool-Down
H
60 - 90 Seconds of Each Movement Child's Pose with Lateral Stretch
Annie Lopez
Hi, I'm Annie! I've been working full-time in the fitness industry since 2017, and I've truly done it all – from one-on-one training, small group classes to large group fitness and everything in between (Pilates to CrossFit!). Strength training has always been my true passion. My favorite thing about being a coach is hearing your stories and helping you achieve your fitness dreams. LET'S GET IT!
See for yourself what structured, effective strength training can do. Grab your 7-day free trial now!
Start My 7-Day Free Trial
Jason
Bear-Mode Activated!
Verified Athlete"I have chronic back issues and was always hesitant to start a workout program with fear of aggravating my back. I decided to try it because of Annie's formal training and experience and I am so glad that I did. In my first 10 weeks of following the workouts, I was able to lose 15lbs and gain muscle!"
Gina
Weights and Weekends
Verified Athlete"This has been perfect for me! I have a gym at my apartment complex but I need the workout plan laid out for me otherwise I end up only doing exercises that I know/like or just tend to skip it altogether. I am working to get in the best shape of my life, while still enjoying life!"
Taylor
College Student, Volleyball, Athlete
Verified Athlete"I was anxious to start because I'm used to creating my own workouts. However, the structure that Annie provides allows me to hold myself accountable, not only going to the gym but also hitting heavier weights. I have been able to easily track my progress, and make great improvements."
When you join a team you’re getting more than programming, you’re joining an online community.
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