Achieve Your Goals with Our Fitness Programs

Powher.fit

OUR CURRENT PROGRAMS

Strength 2.0

This advanced gym-only program builds on our foundational Strength 1.0, but is tailored for our more experienced members. With four full-body strength days, one HIIT day, one active recovery day, and one rest day each week, you’ll target all major muscle groups to maximize calorie burn and muscle growth.

Strength 2.0 isn’t for beginners; it’s designed for those ready to push limits with heavier weights and new resistance tactics. The first four weeks focus on balancing your body and prepping your joints. The next eight weeks introduce advanced exercises to build lean, strong muscles. You’ll see faster fat loss or muscle gain, depending on your nutrition goals.

Expect workout times of 27-50 minutes, aiming for personal bests in strength and endurance. Ready for new movements and muscle definition? Strength 2.0 will help you achieve your fitness goals like never before! Join us and transform your body in just 12 weeks.

Strength 1.0 Gym

Strength 1.0 is the foundation of our business. We suggest doing this program first before any other program for optimum results. This program is a 12-Week journey through the 3 primary training phases of the Performance Training Cycle that professional trainers and coaches utilize to produce radical transformations in less than half the time of the average person! Each week will have 4 full body strength training days, 1 HIIT day, 1 active recovery day & 1 true rest day. Workout time will range from 27-50 minutes.

The first four weeks focus on exposing your weakest areas, bringing your body into balance, and preparing your joints for the next 8 weeks. Those next 2 months will strategically introduce you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue, appropriately stimulate them to grow firmer, leaner, and stronger. Based upon the work load you choose (either lighter or heavier working reps) will help you create either leaner muscle growth or large more defined muscle growth. Either way, no woman is going to “bulk” the way this program has been written.

This program focuses on full body exercises because more muscles targeted means more calories burned, and more muscle growth activated! If you choose to diet to focused on burning fat, you should see faster fat loss than ever before! If you choose to diet focusing on gaining new muscle, get your weekly progress photos ready to watch those toned muscle curves come through week after week!

Strength 1.0 Home

No Gym? No Problem! We are going to use your own body weight and some basic household items to create a virtually identical workout program that you would see used by a professional Strength Coach, Personal Trainer, and Sports Nutritionist. How do we know this? Because that’s exactly who wrote this program! Get ready to start torching body fat, building lean muscle, and making your entire body stronger and more capable than it has been in years without having to leave the house! Each week will have 4 full body strength training days, 1 HIIT day, 1 active recovery day & 1 true rest day. Workout time ranges from 27-45 minutes. We suggest doing Strength 1.0 before any other program for best results!

For the next 12 Weeks, we are going to awaken your entire anatomy, tap into your full range of motion, and transform your body from the inside and out! Worried it’s going to be too easy or too difficult? We’ve included a progression and regression for every single exercise! By the end of the 12 weeks, you are going to be so amazed with how your body looks and feels that you’ll never look at your household items like milk jugs, water bottles, and filled grocery bags the same way. You are going to start seeing how everything around you can make you stronger, leaner, and more toned and fit. We are going to keep your mind and your body guessing by making every week different than the last, and changing the exercises completely every 2 weeks! In addition to the progressions and regressions, instructional guides have been included to help you implement each exercise in a fashion specific to maximizing fat loss or muscle growth, so every single workout is completely adaptable to your fitness level and desired results! Coupled with the professionally guided fitness recommendations to either lose weight, gain weight, or re-compose your current weight, the next 3 months are scientifically engineered to create more of your desired results than any other exercise program.

Bikini Body Conditioning Gym

Bikini Body Conditioning is a 12 week program that focuses on maintaining lean muscle mass, building endurance and shredding fat. If you’re looking to lean up for Spring or Summer, this is your program! We suggest Strength 1.0 first to build muscle before transitioning into a muscle maintenance mode. This program includes 2 full body strength training days, 2 endurance days, 1 HIIT day, 1 active recovery day and 1 true rest day each week. Workout time ranges from 27-60 minutes. You’ll spend more treadmill time on this program than any other we offer.

Combined with multiple full body strength training days each week, you’re going to keep those lean, strong and toned muscles you built in Strength 1.0, while now exposing them even more! Get ready to shred off that extra layer of fat and be ready to feel confident in your bikini!

Bikini Body Conditioning Home

This program includes 2 full body strength training days, 2 endurance day, 1 HIIT day, 1 active recovery day and 1 true rest day each week. Workout time ranges from 27-60 minutes. We are going to teach you to go out and enjoy more cardio in your neighborhood in this program as compared to our other programs.

The nutritional overview reminder on Day 1 and every 4 weeks within this program will help you to stay on track to make sure you’re eating in a caloric deficit to really be sure to burn off that extra fat! This program is the most cardio based program of our entire business and will help encourage you to become faster while gaining more stamina.Combined with multiple full body strength training days each week, you’re going to keep those lean, strong and toned muscles you built in Strength 1.0, while now exposing them even more! Get ready to shred off that extra layer of fat and be ready to feel confident in your bikini!

PowHer 1.0 Gym

Just like the name suggests, this program is all about Power. Powher is how fast force can be generated (strength is how much force is produced, has nothing to do with speed of production). So to develop power, the brain, nervous system and muscles ALL have to be in perfect sync, sending loads of electricity to the proper motor pools, activating the right motor units, and stimulating the contraction of the muscle fibers in order from best mechanical advantage as quickly and efficiently as possible! This means we have to develop control, comfort, and acceleration through each movement and steadily speed them up to get better at executing them faster and faster!

Throughout this 12 week program you will build your speed, force and stamina through a combination of full body workouts with short cardio bursts. We suggest this program to follow behind Strength 1.0 and Bikini Body Conditioning.

PowHer 1.0 Home

PowHer Pair Booty & Abs Gym

This is a 6 week specialty program focusing on targeting the glutes and abs. In this program we take you through the proper activation movements, training excersises and burnouts to really build and target your booty and abs while still incorporating full body strength training movements for optimal body burn. We recommend doing one of our 12 week programs first (specifically Strength 1.0) for optimum results. Strength 1.0 is the fundamental bases of our fitness web app. This will allow you to build full body strength and lean muscle mass all over while also burning fat. It’s then ideal to come in with the PowHer Pair: Booty & Abs program to do more sculpting and toning in those areas. Get ready for your core to build immense strength, resulting in other benefits such as balance and increased stability. Building the glutes and lower body is such a large area of the body, that this is a program where we really encourage you try to eat at least at the maintenance level.

We do not encourage you doing this 6 week program at the same time as another one of our 12 week full body programs. If you still decide to do so, you need to make sure you’re at least eating at your caloric maintenance level (surplus is encouraged) and getting 8-10 hours of rest. Each of our programs are a full workload on the body and are not meant to be doubled up. Remember building muscle and burning fat TAKES TIME! This program does require a resistance booty band, and if you’re planning on doing the advanced movements, be prepared to have TWO bands on hand for double the resistance work.

PowHer Pair Booty & Abs Home

Postpartum HealHer Gym

Postpartum HealHer Home

PowHer.Fit’s Post Partum HealHer program is designed for moms recovering from the physical trauma of childbirth. Whether you’re a new mom or have experienced pregnancy-related complications for years, this 6-week program offers safe rehabilitation tailored to your recovery. It’s also ideal for those recovering from injury, surgery, or who need to start slowly.

The program restores function to areas affected by pregnancy and delivery, with customizable movements to fit your comfort and progress. Whether you had a normal pregnancy or faced high-risk complications, every exercise is thoughtfully selected to support healing.

We encourage you to follow along with our instructional videos to create a customized plan that suits your body. Please consult your doctor before beginning, as recovery varies for everyone. This program does not diagnose or treat medical conditions. Cease exercise if pain occurs. We’re excited to support your postpartum journey with Post Partum HealHer!

Pump Your Bump Pregnancy Program

PowHer.fit’s Pump Your Bump Program is a 12-week pregnancy-specific workout designed for healthy, low-risk pregnancies with both standard and modified movements. Tailored to all trimesters, it emphasizes core and pelvic floor strength to prevent issues like diastasis recti. Suitable for women who’ve been cleared to exercise by a doctor, it offers bodyweight or light-weight exercises for those new to strength training. The program can be done at home or in the gym and helps maintain fitness during pregnancy, boosting energy, mood, and preparing for labor.

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ZERO EQUIPMENT Anywhere Program

It’s the ZERO EQUIPMENT anywhere program where we show you how to utilize your own body to get in a great full body workout. We focus on the emphasis of muscle building, circuit training, core stability, strength and resistance training, TABATA and really getting your heart rate up! You will need ZERO Equipment and can do this program ANYWHERE! Even though we already offer a home option for all of our programs at www.powher.fit, we do teach you how to utilize household items for the home workouts. The issue is we have lots of members who travel a lot (both for work and for pleasure) and different hotels and resort gyms are not always consistent with their equipment, nor are they able to pack “household items” from the home program for their equipment. So thus was born our ZERO EQUIPMENT Anywhere that can truly be done ANYWHERE! It can be done at the gym, at your home, in a hotel room, etc.

ZERO EQUIPMENT Anywhere Program

The "X" Shape: Fitness Program (Home & Gym) and Nutrition Guide*

All About The “X” Shape Collab Program!

Welcome to the X shape Program at PowHer.fit, Focusing on building the back, shoulders, glutes, and legs in weight training can create the illusion of a smaller waist. Here’s how:

Back: Developing a strong and well-defined back can help create a V-tapered look, where the upper body widens at the shoulders and narrows down towards the waist. This contrast can make the waist appear smaller in comparison.

Shoulders: Building strong shoulders, particularly the deltoid muscles, can add width to the upper body, further emphasizing the V-taper and creating the illusion of a narrower waist.

Glutes: Strengthening and shaping the gluteal muscles can enhance the curvature of the buttocks, which can create a more defined and shapely lower body, again making the waist appear smaller.

4Developing the quadriceps + hamstrings will help build strong foundation and complement the upper body, creating a visually appealing shape that can make the waist appear smaller in comparison.

This 12 week program is for a more seasoned lifter, as it focuses both on strength training and cardio 5-6 days a week. Get ready for sprint intervals to shred your body fat, built your endurance and strength training movements chose to build the illusion of an X shape of your body, so you get that waistline that appears super snatched.

PowHer Push - Pull: Advanced Muscle Building Program for Women & Men

Welcome to the PowHer Push-Pull Program!

This 30-day program is designed for those looking to add and build muscle. You will use a combination of explosive and controlled movements to increase strength and muscle size. This is the program where you are encouraged to lift heavy weights, but be sure to not sacrifice form as you increase the amount of weight you lift. For the optimal muscle growth, it is recommended you repeat the program three times for 90 days total. Please note, it is ok to continually repeat this program but with each completion, you should increase your lifting weight for optimize muscle growth.

The program has built in optional endurance and rest days which are needed to for muscle health. If your goal while completing this program is to cut or maintain body fat, complete a 30 minute cardio workout on the optional endurance days.

Special Nutritional Overview Guidelines are included in the program overview for members to read over and implement once they start this program.

Meet the Trainers:

The trainers behind this program that you’ll see showcasing the movements are Jeff McCoy and Grant Carrabba. Jeff is a Level 2 Certified Personal Trainer who has an Undergraduate degree in Kinesiology and 17 years experience as a professional in the fitness industry. Grant is a Certified Personal Trainer with ISSA.

This program is included with any PowHer.fit membership. You can enroll into this program as long as you have an active membership. There is no home program because this is an advanced program that encourages heavy weight lifting, thus gym equipment is necessary for the proper results this program is meant to create.

Dumbell Only Half Hour PowHer Program

Low Intensity 25 full Body Strength Training

First off, why do we have many different training programs? Everyone needs a change from their workout structure to fight hitting tough plateaus that hinder results. Plateaus occur in training due to a phenomenon known as homeostasis. To avoid General Adaption Syndrome, variety is the key. Each week you’ll see a change in your times, sets and reps and every two weeks you’ll see a change in full body movements.

Our different programs offer different intensities, focuses, frequencies and workout length. All of our programs focus on the 3 primary training phases of the Performance Training Cycle that professional trainers and coaches utilize to produce radical transformations in less than half the time of the average person. This includes exposing your bodies weakest areas, bringing your body into balance and preparing your joints for future workloads before strategically introducing you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue. Targeting more muscle tissue stimulates them to grow firmer, leaner and stronger while allowing your body to burn more calories on its own at a resting state. Read below to learn more about each of our current programs. We always suggest starting with Strength 1.0 for the most optimum results!

OUR CURRENT PROGRAMS

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