Built By The Bell

Built By The Bell

Coach
Christine Laderer

Built By The Bell is a 3-4 day a week program designed to give you a clear layout of what to do in order to get more physically fit in the gym or your home workout space. It challenges both strength & conditioning.

If you are looking to get more “toned” , maximize your health & wellness, improve your quality of life, or just feel stronger in your body this program is for you.

I often find that people are overwhelmed by “what“ they should be doing in the gym. There are so many options out there, but I believe in keeping the workouts simple, effective, progessive and fun. When I first starting working I felt intimiated by the gym, however, being on a specific program helped me push past that knowing that I had someone keeping me accountable. Soon enough I fell in love with the training process, I want motivate you to train hard & see results!

Whether your just starting working or want to take your training up a notch this program is for you. It is also great for runners, pilates/ yogi lovers. You can always complete two of the strength workouts and swap the conditioning out for your other workouts.

Excited for you to join me in my weekly workouts!

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Mobility
Tried of feeling stiff from sitting at a desk all day or not having time to stretch? Mobility & flexibility is built into the program to keep you feeling good on a weekly basis.
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Strength
In order to meet the demands life throws at us we need to be strong. Strength helps your body become more efficient, decreases your chance or injuries, and keeps you prepared to do the activities you love. This program is designed to increase your strength & power!
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Conditioning & Core
We need both strength & cardio to maximize health and longevity. Conditioning days are days built in designed to increase your endurance. These include “circuit” style training with core exercises included.
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Fat Loss
NOT only does this program help you get stronger and improve overall health & longevity. But it can also work for clients looking to “tone up” aka gain lean muscle mass & lose fat. This program along with proper nutrition will help you do that!
Features
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Access to coach Christine
Christine will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
A mix of strength & conditioning.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easy way to track your workouts, increase your load, and keep track of progress all through the all.
Equipment
Required
Kettlebells or Dumbbells
Recommended
3 inch red resistance band // Medball *light (4lb-10lb)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-9-2

A1

Worlds Greatest Stretch

1 x 3

A2

*T-spine mobility

1 x 4

B1

*Half Kneeling Halo

2 x 6

B2

*Bird Dog

2 x 16

C1

*Banded Pogo Hop

2 x 0:20

C2

Chop (split stance)

2 x 8

D1

4 push press + 8 overhead march

D2

*Elevated Push Up

3 x 8

E1

*Seated Tricep Overhead Extension

2 x 12

E2

*Tall Kneeling Bicep Curls

2 x 12

E3

*Hollow Hold

2 x 0:45

E4

Frontal Raise

2 x 12

F

Cardio of Choice

5 x 1:00

Monday
2024-9-3

A1

Hip Stretch (fast)

1 x 30

A2

*Tall Kneeling Hip Opener Stretch

1 x 6

A3

*Plank Stretch

1 x 6

A4

*Prying Goblet Squat

1 x 0:30

B1

*Standing Calf Raises

2 x 30

B2

*Copenhagen Side Plank (elevated)

2 x 15

B3

Heel Elevated Glute Bridge

2 x 15

C1

*Around the world lunge

2 x 3

C2

*Squat Jump(weighted)

2 x 6

D

Hang Clean (KB or DB)

3 x 6

E1

Deadlift (KB or DB)

3 x 8

E2

*Beast Row

3 x 8

F1

Alternating Reverse Lunge

3 x 12

F2

*Elevated Narrow Stance Goblet Squat

3 x 8

F3

Lat Pull or Pullover

3 x 8

G1

*Double Crunch

2 x 12

G2

*SA Dumbbell March

2 x 0:20

Wednesday
2024-9-5

A1

*Walking Quad Stretch

1 x 20

A2

*Reverse Nordic

1 x 8

A3

*Inner Thigh Stretch

1 x 8

A4

*Beast Hold

1 x 0:30

B1

Push up walk outs

2 x 5

B2

*Split Squat ISO

1 x 0:20

C

Medball Slam

3 x 10

D1

*SA Close Grip Floor Press

3 x 6

D2

*Split Squat Double Bell

3 x 6

E1

*Dumbbell RDL

3 x 8

E2

*Arnold Press (seated)

3 x 3

F1

3 pt. Row

2 x 12

F2

*Side Plank (rotational)

2 x 12

F3

*Medball Leg Raises

2 x 12

Thursday
2024-9-6

A1

Worlds Greatest Stretch

1 x 3

A2

*Crab Reach

1 x 12

A3

*Hip Bridge Calf Raises

1 x 15

B1

*Turkish Get Up (Elbow) Yoga block

2 x 4

B2

*Spiderman Plank

2 x 0:35

B3

*weighted deadbug

2 x 16

C1

Kettlebell Swing

4 x 10

C2

*Burpee

4 x 10

C3

Bike or High knee run

4 x 0:20

D1

*Farmer Carry Walk

2 x 0:45

D2

Prisoner Lunges

5, 10

Coach
coach-avatar Christine Laderer

Growing up as an athlete, I always felt most free playing sports, so my goal is to bring more play into people's lives. I’m now a trainer and kettlebell specialist based in New York City. I believe in quality of quantity when it comes to training. Therefore, my goal is to deliver results based on science that allows your body to feel strong, energized and athletic on a weekly basis.

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YOUR READY. LETS GO!

Time to uplevel your training.

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The Proof
verified-athlete-avatar Annie Mayer

Consultant

Verified Athlete

"Training with Christine has truly changed my life. I feel confident personally and physically in the gym across a huge array of exercises (kettlebells, squat rack, free weights, and so much more) and am looking and feeling stronger than ever before. I cannot recommend Christine enough! 💪"

verified-athlete-avatar Kylie Ritchie

Founder

Verified Athlete

"Christine has transformed my fitness journey by significantly improving my strength and boosting my confidence in the gym. Her interesting and challenging programs have kept me consistently engaged, making it the most dedicated I've ever been! 💖"

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Built By The Bell
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Built By The Bell
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Built By The Bell
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Built By The Bell