8 Weeks. Lasting Habits.

What's included

• 01

  4 lifts + 1 walk a week

  Your week includes two lower-body workouts, one upper-body workout, one full-body workout and a walk day. The first four weeks focus on learning the movements and building your foundation. Weeks five through eight introduce new variations, slower tempos and opportunities to increase your weights.

• 02

  45 minutes or less

  Each strength workout takes about 40 minutes, including a warm-up, two circuits, a core finisher and a cooldown. All you need is dumbbells and floor space, no bench or extra equipment. Every move includes easier and harder options so you can train at your level.

• 03

  Custom macros

  Get personalized protein, carbohydrate and fat targets built around you and your goals. Nutrition is part of caring for your body, giving it the nourishment it needs alongside your training.

• 04

  1:1 intro call + weekly check-ins

  Start with a one-on-one call with Lauren to talk through your goals and where you’re starting. Weekly check-ins give you space to share how training is going, ask questions and stay connected throughout the eight weeks.

• 05

  Community + habits

  Build a consistent rhythm alongside other women working toward lasting habits. This is about celebrating what your body can do and making room for movement through real life. Thanksgiving and Christmas weeks include reduced rounds to keep training manageable through the holidays.