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The Weights Program Workbook

weights

This isn't your typical strength training program. You won't find any complicated lifting techniques, confusing equipment setups, or "no pain, no gain" mentalities here. Instead, we're focusing on something much more powerful: approachable strength training that fits into your real life, gives you a clear plan to follow wherever you choose to work out, and makes you feel amazing.

The Beginner Weights Program

This beginner-friendly 6-week weights program will help you build a strong foundation with simple, effective strength exercises. You'll focus on learning proper form, gaining confidence with weights, and feeling stronger each week — no experience needed! *All non weighted workouts in the program are optional.

Intro to The Weights Program
Where to Start?

The Weights Program Workbook

0min
weights

Welcome to The Weights Program

3min

What Weights Should I Choose?

1min

How to Hip Hinge

5min
Week 1 Beginner
Monday

12 Min Upper Body Strength

12min
Beginner,upper body,weights,feel accomplished
Tuesday

Pilates Sculpt 2

20min
Beginner,full body,pilates,low impact,postpartum,blow off steam,get an energy boost
Wednesday

Lower Body Burnout

11min
Beginner,lower body,weights,feel accomplished,blow off steam
Thursday

Stress Relief

12min
Beginner,chill out,full body,stretching,low impact,pregnancy,postpartum,low impact favorites
Friday

Quick Weighted Cardio Burst

11min
Intermediate,weights,blow off steam,feel accomplished,get an energy boost,full body,cardio
Saturday

Go for a nice walk that is 20 minutes or more.

Sunday

Week 2 Beginner
Monday

6 Min Weighted Arm Burner

6min
Beginner,weights,upper body,feel accomplished,blow off steam,low impact

Ab Tone 2

13min
core,lindsay's favorites,pilates,low impact,feel accomplished,blow off steam
Tuesday

Full Body Tabata 2

16min
hidden gems,HIIT,cardio,Intermediate,full body,get an energy boost,feel accomplished
Wednesday

12 Min Booty Kettlebell

12min
Intermediate,weights,lower body,booty,feel accomplished,lindsay's favorites
Thursday

Improve Flexibility Stretching

11min
lindsay's favorites,Beginner,postpartum,pregnancy,low impact,stretching,full body,chill out
Friday

11 Min Full Body Burner

11min
full body,quick favorites,Beginner,weights,blow off steam,feel accomplished
Saturday

Go for a nice walk that is 20 minutes or more.

Sunday

Week 3 Beginner
Monday

Dumbbell Arms

10min
lindsay's favorites,Beginner,blow off steam,feel accomplished,upper body,weights,low impact,postpartum,pregnancy
Tuesday

Banded Sculpt 2

11min
bands,pilates,stretching,Intermediate,full body,hidden gems
Wednesday

Lower Body Sweat & Tone

28min
Advanced,lower body,weights,feel accomplished,blow off steam
Thursday

Restorative Full Body Stretch

19min
lindsay's favorites,hidden gems,Beginner,postpartum,pregnancy,low impact,stretching,full body,chill out
Friday

Strength & Sweat

11min
Intermediate,full body,weights,cardio,blow off steam,feel accomplished,get an energy boost
Saturday

Go for a nice walk that is 20 minutes or more.

Sunday

Week 4 Beginner
Monday

6 Min Arm Burn

6min
pregnancy,postpartum,low impact,weights,Beginner,blow off steam,feel accomplished,upper body,quick favorites

Sculpted Abs

13min
pilates,core,lindsay's favorites,Intermediate,upper body,blow off steam,feel accomplished
Tuesday

Dance Cardio 5

14min
Beginner,lindsay's favorites,cardio,dance,full body,get an energy boost,blow off steam,feel accomplished
Wednesday

Weighted Booty Lift

11min
lindsay's favorites,lower body,booty,pilates,get a pep talk,feel accomplished,blow off steam,Beginner,weights,booty favorites
Thursday

Tension Release Sculpt

11min
lindsay's favorites,postpartum,pregnancy,low impact,pilates,Beginner,full body,blow off steam,feel accomplished,get a pep talk,chill out
Friday

Full Body Weighted Burst

13min
Beginner,weights,full body,blow off steam,feel accomplished,get an energy boost,cardio,quick favorites
Saturday

Go for a nice walk that is 20 minutes or more.

Sunday