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Girls Gone Buff Bodyweight

The Girls Gone Buff

Functional Fitness, Functional Training, Women's Training
Coaches
Chelsey Tharp Quirk and Courtney Hebert

Our goal is to lead our community to a healthy and wellness lifestyle, teaching and proving Buff IS Beautiful. We want to empower our members to become strong and independent, take control of their own life, and make positive decisions based on what they want. Since 2016, GGB has been helping women, of all ages, become a better version of themselves not just physically, but mentally and emotionally as well. We help them embark on a journey of finding what it means to be BUFF. "When women feel confident about their bodies, their worthiness, and their intelligence, they can go into the world and express themselves without intimidation."

Whether you’re just starting your fitness journey or continuing the path to living a healthier lifestyle, Girls Gone Buff will encourage and motivate you to reach your goals. Join us, remotely, on this incredible platform to improve not only your health but reshaping your perspective.

This program is all bodyweight and is for all fitness levels.

$10 / mo
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Benefits of bodyweight exercises
1) They're effective - get your heart going as much as any run. 2) They're both strength and cardio. 3) Zero excuses. 4) No equipment needed - You can do them anywhere, anytime, removing the “excuses” barrier from your workout routine. 5) Results - Compound movements that engage several joints and muscles with each move while keeping your heart pumping for cardio and fat loss.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for all fitness levels
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
GGB will encourage and motivate you to reach your goals. Join us on this incredible platform to improve your health and reshape your perspective.
Equipment
Required
Bodyweight
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-3-1

Warm up

A

10x High Knee to Chest Leg Swings 10x Cat/Cows 10x Bird Dogs 10x Scoops :30 Calf Stretch each :30 Samson Stretch https://youtu.be/KY6JLTm2U0c

Cardio Circuit1

B

2x 50 Jumping Jacks 40 Mountain Climbers 30 Karate Jacks 20 Plank Shoulder Taps :10 Leg Raises Rest 1:00 - 2:00 https://youtube.com/shorts/IB8lNkAejOE?feature=share

Leg Day Circuit1

C

3x 1:00 Superman 25x Glute Bridges 20x Kang Squats 15x Pulsing Squats (3 pulses each rep before standing) https://youtube.com/shorts/5x4dyeQurAg?feature=share

Monday
2023-3-2

Warm up

A

10x Arm Swins Forward 10x Arm Swings Reverse 1:00 Preacher Stretch :30 chest stretch on wall :30 Lat Stretch each side 10x Cat/Cows 5x Thoracic openers 10x wrist circles https://youtube.com/shorts/vzPExkUuJzM?feature=share

Arm Day Circuit1

B

4x 5-15 Push Ups 10-20 Dips 5-15 Pike Push Ups 5 Plank Walk Ups 5-10 Suicide Push Ups https://youtube.com/shorts/M1GrChLfi_Y?feature=share

Plank Party

C

4x :15 Low Plank :15 Side Plank :15 Side Plank :15 High plank Rest 1:00 You can sub side plank for high and low plank

Tuesday
2023-3-3

Warm Up

A

10x High Knee to Chest Leg Swings 10x Cat/Cows 10x Bird Dogs 10x Scoops :30 Calf Stretch each :30 Samson Stretch https://youtu.be/KY6JLTm2U0c

Leg/Core Circuit1

B

4x 15 Narrow Stance Elevated Squats 10/10 Split Squats Rest 1:00 10 Elevated Wall Facing Squats 10 Jump Squats Rest 1:00 15 Supine Walkouts Rest 1:00 https://youtube.com/shorts/M1GrChLfi_Y?feature=share

Extra Core1:

C

3x :10-:30 Hollow Rocks 25 Side Lying Leg Abductors :10-:30 Flutter Kicks 25 Side Lying Leg Abductors https://youtube.com/shorts/QFRQ2Zyy8L0?feature=share

Friday
2023-03-06

Warm up

A

10x High Knee to Chest Leg Swings 10x Cat/Cows 10x Bird Dogs 10x Scoops :30 Calf Stretch each :30 Samson Stretch https://youtu.be/KY6JLTm2U0c

Cardio Circuit2

B

2x 50 Jumping Jacks 4 Fast Feet Shuffle 30 Karate Jacks 20 Plank to knee tap 10 Leg Raises Rest 1:00 - 2:00 https://youtube.com/shorts/MNQXI0p8NwU?feature=share

Leg Day Circuit2

C

3x-4x 10/10 Step Up with Reverse Lunge 25x Glute Bridges 5/5 Runners Skip 15x Pulsing Squats (3 pulses each rep before standing) https://youtube.com/shorts/X_79QT-3-Ro?feature=share Step Up: You’ll need a bench or sturdy chair for this move. Runner Skip: Start in a low lunge position with right foot forward, left foot back, and fingertips touching the floor for balance. In one smooth movement, bring left foot forward and, as you stand on right foot, continue to lift left knee toward chest and hop up on right foot.

Coaches
More from The Girls Gone Buff
coach-avatar Chelsey Tharp Quirk

Owner of Girls Gone Buff and Parish Barbell Club. Certified USAW LVL1&2. Strength and Conditioning Specialist.

coach-avatar Courtney Hebert

Coach and Gym Manager at Girls Gone Buff. Crossfit Level 1 Certified and Personalized trainer.

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Buff Is Beautiful

Whether you’re just starting your fitness journey or continuing the path to living a healthier lifestyle, Girls Gone Buff will encourage and motivate you to reach your goals. Join us, remotely, on this incredible platform to improve not only your health bu

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Girls Gone Buff Bodyweight
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Girls Gone Buff Bodyweight
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Girls Gone Buff Bodyweight
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Girls Gone Buff Bodyweight
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