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Join me for a transformative 4-week core challenge that goes beyond traditional ab workouts. My aim is to help you forge not only a strong core but also enduring, healthy habits that turn fitness into a lifestyle you love, not a daunting task.
This program features 2 core workouts and 2 high-intensity interval training (HIIT) sessions each week. You can tailor your training days to fit your schedule, with recommended sessions on Monday, Tuesday, Thursday, and Friday. No equipment is necessary, although a treadmill is suggested if you opt for running during the HIIT workouts.
I invite you to embark on this journey with me and discover a new level of fitness enjoyment. Let's make these next 4 weeks impactful and set the stage for a healthier future together! :)
- 24/7 Access to Heather
- 4 Workouts Per Week
- No Equipment Needed
- 15-20 Minute Workouts
- No Experience Needed
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This is where everything begins!
Strength & Power Foundations is designed to build the base that all powerful, athletic movement is built on—developing strength, control, and the foundational mechanics needed to move with confidence and intent.
In this phase, we focus primarily on kettlebell and dumbbell-based training to help you master movement patterns, improve stability, and safely introduce power. You’ll learn how to generate force, control your body through full ranges of motion, and build the coordination required for more advanced training.
This is where you develop the patterns that matter—so when it’s time to load the barbell in Strength & Power Evolution, your body is prepared to move efficiently, safely, and powerfully.
This is where strength is built from the ground up—where you learn to move well before you move heavy.
Program Structure
You’ll train 4–5 days per week, following a balanced split:
2 Lower Body Days — focused on strength, power, and stability
2 Upper Body Days — targeting pressing, pulling, and shoulder integrity
1 Sprint & Core Day — building speed, reactivity, and trunk control
Each phase progressively builds in intensity, allowing you to develop strength, coordination, and power without compromising form or recovery.
Phase 1: Foundation (Weeks 1–4)
Goal: Build movement quality, mobility, and baseline strength
Controlled tempo work and positional holds to reinforce proper mechanics
Intro to power through light jumps, med ball throws, and speed prep
Emphasis on glute, core, and scapular stability
Key Work:
Tempo trap bar deadlifts, front-foot elevated split squats, incline DB presses, isometric rows, acceleration drills, and rotational core work
Phase 2: Strength Development (Weeks 5–8)
Goal: Build strength and improve force production
Progressive overload across foundational movement patterns
Introduction to strength + power pairing (contrast training)
Continued focus on unilateral strength and joint control
Key Work:
Goblet squats, Romanian deadlifts, DB presses, assisted pull-ups, hip thrust variations, plyo pushups, and resisted sprints
Phase 3: Power & Performance Prep (Weeks 9–12)
Goal: Develop speed, coordination, and controlled power output
Increased emphasis on movement speed and intent
Power-based pairings using lighter, more controlled loads
Athletic prep through jumps, sprints, and rotational work
Key Work:
Kettlebell swings, squat jumps, DB push press, step-up variations, med ball slams, and sprint intervals
Sprint & Core Focus Day
Purpose: Build speed, coordination, and trunk stability
Sprint mechanics and short-distance acceleration work
Core rotation, anti-extension, and dynamic stability drills
Optional recovery finishers with mobility or light conditioning
Additional Components
Mobility & Activation: Built into every warm-up to improve movement quality
Core & Anti-Rotation Work: Integrated throughout to enhance strength and control
Recovery & Deloads: Strategic reductions in volume every fourth week to support progress
Expected Outcomes
✅ Improved movement quality and body awareness
✅ Increased baseline strength and muscular control
✅ Enhanced coordination, balance, and joint stability
✅ Introduction to explosive training in a safe, controlled way
✅ A strong, confident foundation that prepares you for Strength & Power Evolution
- Strategic Training Plan
- Weekly Progressions
- Exercise Library
- 24/7 Access To Coach
- Feedback and Adaptation
Subscription
Nutrition coaching with Heather Reed Fitness is all about creating a sustainable, personalized approach to fueling your body for strength, energy, and long-term health. Through 1:1 support, habit-based guidance, and education tailored to your goals, Heather helps you build a healthy relationship with food—without extreme diets or restrictions. Whether you're aiming to improve performance, support fat loss, or simply feel better in your body, you'll get the tools, accountability, and mindset shifts needed to make lasting changes.
- 24/7 Support
- Meal Plans
- Nutrition Tracking
- Weekly Phone Calls
One Time Payment
This 8-week calisthenics program is designed to help you build real, functional strength using nothing but your body and a few bands. Whether you're training at home, outside, or in the gym, this plan progressively develops your muscular endurance, body control, and core stability — all while sculpting a lean, athletic physique.
Over the course of 8 weeks, you’ll master foundational movements like push-ups, pull-ups, dips, and squats, while progressing toward more advanced skills like explosive plyometrics, tempo holds, and single-leg variations. Expect to increase your strength, coordination, and mobility — all without heavy equipment.
Each workout is 45–60 minutes and includes strength work, mobility prep, and skill-based finishers to challenge you in new ways. Whether you're new to calisthenics or looking to level up, this program will help you move better, feel stronger, and train with purpose.
- Progressive Bodyweight Training
- Periodized Programming
- Skilled Based Movement Development
- Mobility and Activation
- Coach Support
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Built directly off the foundation you created in Strength & Power Foundations, this phase is where your training becomes more precise, powerful, and performance-driven.
In Evolution, we transition from primarily kettlebell-based power work to more advanced barbell movements—allowing you to safely increase load, refine technique, and produce greater force. You’ll take the explosive patterns you’ve already learned and elevate them with heavier weight, cleaner execution, and more intentional power output.
This is where strength meets skill—where you don’t just move weight, you move it with purpose, control, and power.
You’ll train 4–5 days per week, following a balanced split:
2 Lower Body Days — focused on strength, power, and stability.
2 Upper Body Days — targeting pressing, pulling, and shoulder integrity.
1 Sprint & Core Day — building speed, reactivity, and trunk control.
Each phase progresses in intensity, ensuring consistent strength gains and athletic development while minimizing fatigue and overtraining.
Phase 1: Foundation (Weeks 1–4)
Goal: Build movement quality, mobility, and baseline strength.
Controlled tempo work and positional holds for proper mechanics.
Intro to power through light jumps, med ball throws, and speed prep.
Emphasis on glute, core, and scapular stability.
Key Work: Tempo trap bar deadlifts, front-foot elevated split squats, incline DB presses, isometric rows, acceleration drills, and rotational core work.
Phase 2: Strength Development (Weeks 5–8)
Goal: Maximize absolute strength and improve force production.
Progressive overload across major compound lifts.
Contrast training (heavy lift + explosive movement) for neural drive.
Continued focus on single-leg stability and joint control.
Key Work: Barbell back squats, Romanian deadlifts, bench press, weighted pull-ups, barbell hip thrusts, plyo pushups, and resisted sprints.
Phase 3: Power & Performance (Weeks 9–12)
Goal: Translate strength into speed, explosiveness, and efficiency.
Lower reps, higher velocity, and power-based pairings.
Athletic movement prep — sprints, jumps, and rotational throws.
Reduced volume to prioritize intent and recovery.
Key Work: Trap bar jumps, speed squats, push presses, plyometric step-ups, rotational med ball slams, and max-effort sprints with core finishers.
Sprint & Core Focus Day
Purpose: Improve acceleration, coordination, and trunk stability.
Sprint mechanics, resisted sprints, and short-distance power work.
Core rotation, anti-extension, and dynamic stability drills.
Optional active recovery finisher with mobility or light cardio intervals.
Additional Components
Mobility & Activation: Built into every warm-up to prime movement patterns.
Core & Anti-Rotation Work: Integrated daily to enhance power transfer.
Recovery & Deloads: Every fourth week includes strategic volume reduction to optimize performance.
Expected Outcomes
✅ Noticeable increase in maximal strength and power output
✅ Enhanced sprint speed and reactivity
✅ Improved coordination, balance, and joint stability
✅ Stronger, more athletic movement that carries over to real life and sport
- 4-5 Days/Week Split
- Progressive Overload System
- Built in Mobility and Activation
- Tracking and Progressions
- 24/7 Access to Coach
Subscription
Stay connected to the work you've built. This membership keeps your training library, nutrition plan, and progress history accessible so you can continue showing up strong and cosistent on your own terms.
- Full Access to App