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Cultivate & Be You

Functional Fitness, Women's Training
Coach
Niki Treat

These full body workouts are designed to strengthen and tone your core, shoulders, arms, legs, and of course your butt! This workout is perfect for anyone who doesn't have time to workout an hour everyday. It's quick and it's efficient. By joining me, you are going to gain the confidence in knowing you are doing the exercises correctly. Also, no more guessing what you are going to do each day. It's already planned out for you, so you can execute and move on with the day!

The workout is designed to be bodyweight but if you have Dumbbells and/or Kettlebells they can be utilized!

My workouts are available through the app to do on your own as well as LIVE (zoom) 3x a week Monday, Wednesday, and Friday's 12-12:30 PM EST. Workouts are also available on demand in my Facebook Group so you can watch any workout anytime and anywhere! Then track your progress in the app!

$100 / mo
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Features
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Access to your coaches
I will help hold you accountable and provide the feedback you need to grow.
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Programming 3 days per week
Strength, conditioning & skill training that’s challenging for people with some exercise experience. This is not for someone new to exercise.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. You can also upload you doing the exercise if you need feedback on your form.
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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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Committed Teammates
Join our community of other men and women looking to get fit!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells/Kettlebells (No Required but can be used)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
The Treatment Nov. 2023 Day 3

A1

Worlds Greatist

1 x 5

A2

Standing Hip Circles

1 x 10

A3

Inchworms

1 x 8

A4

Alternating Lateral Lunge in Place

1 x 10

A5

Alternating Reverse Lunge

1 x 10

A6

Fast Feet to Bound

1 x 2

B1

Prone Pulldowns

4 x 0:20 @ 0:10

B2

Plank Shoulder Taps

4 x 0:20 @ 0:10

C1

Lateral Bound

3 x 10

C2

Bodyweight Skiiers

3 x 20

C3

Front Foot Elevated Alternating Reverse Lunge

3 x 30

C4

Deadbug Alternating Opposites

3 x 10

D1

Mountain Climbers

0:40, 0:30, 0:20, 0:10

D2

Twitchy Jumping Jacks

0:10, 0:20, 0:30, 0:40

E

90/90 Breathing

1 x 3:00

Thursday
The Treatment Nov. 2023 Day 1

A1

Worlds Greatist

1 x 5

A2

Standing Hip Circles

1 x 10

A3

Inchworms

1 x 8

A4

Alternating Lateral Lunge in Place

1 x 10

B1

Bridges (regular/wide/narrow)

3 x 0:20

B2

Heels Up Bridges

3 x 0:20

B3

Heels Up Bridge Pulses

3 x 0:20

C1

Sprinter Skips

3 x 10

C2

Alternating Lateral Lunge in Place

3 x 20

C3

Alternating Single Leg Hip Thrust

3 x 30

C4

90 90 Reach Through

3 x 10

D

Squat to Curtsey Lunge

8 x 0:20 @ 0:10

E

90/90 Breathing

1 x 3:00

Saturday
The Treatment Nov. 2023 Day 2

A1

Quadruped Thoracic Stretch

2 x 5

A2

Quadruped Scapular Retraction

2 x 5

A3

Birddog Alternating Opposites

1 x 10

A4

Bear Crawl Forward and Back

1 x 0:30

A5

Seal Jack

1 x 15

B

Hollow Hold Single Leg Drops

8 x 0:20 @ 0:10

C1

Renegade Row

3 x 10

C2

Alternating Swimmers/Supermans

3 x 20

C3

Seal Jack

3 x 30

D1

Turkish Get Ups

3 x 1

D2

Sit Through

3 x 10

D3

Forearm Plank Leg Lifts

3 x 10

E

90/90 Breathing

1 x 3:00

Coach
More from Cultivate & Be You
coach-avatar Niki Treat

Personal Training for 15+ years!

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Join us!

Workout out doesn't have to be daunting and take hours of your day. Join us for these quick and effective workouts. I promise you, in three months you will feel stronger, fitter, and proud of yourself.

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FAQs
How often do you change programing?
We change programming every four weeks. This is so you can see your progress over the course of the month. At the beginning of each month we start a new program.
What if I can't do an exercise?
There will be modifications listed any exercise that is suitable.
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When you join a team you’re getting more than programming, you’re joining an online community.

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