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Feel Buff. Get Buff

The Girls Gone Buff

Coach
Chelsey Tharp Quirk

Welcome to "Feel Buff, Get Buff" – the ultimate online exercise program designed to strengthen your body and elevate your fitness journey. Our program is crafted to empower you through a dynamic blend of power-building movement patterns, ensuring a comprehensive and functional fitness experience.

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Power-building Mastery
Unleash your true potential by focusing on key movement patterns – push, pull, hinge, squat, lunge, carry, and resistance training. Our carefully curated exercises are designed to maximize muscle engagement, strength, and endurance, propelling you toward your fitness goals.
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Diverse Workouts
Experience the thrill of a varied and effective workout routine. "Feel Buff, Get Buff" incorporates a mix of strength training and calisthenics HIIT workouts to keep your sessions exciting, challenging, and results-driven. From bodyweight exercises to lifting heavy, we've got your fitness journey covered.
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Transformation Awaits
Whether you're a fitness enthusiast or just starting, our program is adaptable to all fitness levels. Witness the incredible changes in your body composition, strength, and overall well-being as you commit to the "Feel Buff, Get Buff" lifestyle.
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Accessible Anytime, Anywhere
Say goodbye to limitations! Our online platform allows you to access workouts whenever and wherever suits you best. No more excuses – your fitness journey is now in the palm of your hands.
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Expert Guidance
Led by experienced trainers, our program ensures that you receive the guidance and support needed for success. Benefit from expert tips, personalized advice, and a community of like-minded individuals on the same fitness journey as you.
Features
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Access to your coaches
Chelsey will hold you accountable and provide the feedback you need to grow and become your strongest and healthiest self.
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Programming 5 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Buff Community
A Buff Fit community that will keep you pushing to unlock your best. We encourage our athletes to engage in a positive environment.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Rower // Bike // Kettlebells // Dumbbells // Jump Rope // Rings/ Pull Up Bar // Bench // Box
Recommended
Ski Erg // Medball // Slam Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-2-5

Cardio Circuit

A

EMOM 40 1- 100m Run 2- 3 Push Ups + 5 Pull Ups + 7 Air Squats 3- 15 Kettlebell Swings (unbroken) 4- 15 Sit-Ups If need be Sub run for 150m Row/200m Bike *complete each movement within its own minute. Finish before the minute is up so you get rest.

Monday
2024-2-6

AMRAP 20:00

A

AMRAP 20:00 400m Bike 3 DB Burpee Deadlifts 3 DB Burpee Squat Cleans 3 DB Burpee Clean + Press * example: * 1 Burpee + 1 Deadlift 3x * 1 Burpee + 1 Squat Clean 3x * 1 Burpee + 1 clean + 1 Press 3x Do this for 20:00. Get as many rounds as possible

Endurace

B

If extra time: Every 90s x 10 200m Bike Sprint

Tuesday
2024-2-7

A

Strict Press (PBC)

4 x 10

B

Back Squat Buff Bella

5 x 5

C

Deadlift Buff Bella

5 x 3

Wednesday
2024-2-8

SKILL

A

8:00 to practice Double Under Progression/Practice * 2 rope passes under 1 jump*

Metcon

B

5x 3 Wall Walk 9 Cal. Row 18 DBL DB Front Rack Lunges (alt) 36 Dubs (60 Singles) If needed scale Wall Walks to 5 Plank Walk Outs If no rower then 9 calorie bike

Thursday
2024-2-9

A

Bench Press Buff Bella

1 x 1

B

1-mile Run

Circuit

C

3x 20 DB Hamstring Curls 15 DB Floor Presses 10/10 Single Arm Bent Over Row

Coach
coach-avatar Chelsey Tharp Quirk

Owner of Girls Gone Buff and Parish Barbell Club. Certified USAW LVL1&2. Strength and Conditioning Specialist. Lover of cats, glitter, and murder podcasts.

Join Your Virtual Gym

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

Feel Buff. Get Buff
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Feel Buff. Get Buff
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Feel Buff. Get Buff
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Feel Buff. Get Buff