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A monthly subscription based resistance weight-training program for women who want to feel strong, build muscle, and have more definition. Focused on compositional changes, progressive overload and lots of variation to help you stay engaged and interested! These workouts are great for women, who don't like doing the same workout over and over again. However, the workouts are programmed and similar enough to still facilitate muscle growth and allow you to make progress! Workouts are also great for women who like to feel a bit of a sweat as there is a mix of single exercises, supersets and circuits.
Yes there are! There is a video for each exercise embedded into the workout for easy access. When you open up the day's workout, all you have to do is click on the video if you would like to see a demonstration on the exercise performed along with a written description and form tips to ensure proper form! Form is very important to me and is crucial to being able to progress throughout the workout and stay injury-free!
Listen to your body! If you are extremely sore take a couple days off. It is okay to workout on sore muscles as it can help alleviate the lactic acid that is store in the muscle tissue! Also Common myth: Sore muscles - a good workout. This is NOT true. You do not have to be sore to still make progress and build lean muscle!
There is a home and gym option for each workout. The workouts are similar, however, for the home version, resistance bands are used for example and the gym version will have the cable version of that exercise. Another example is. a dumbbell will be used for the home version and the gym version will have a barbell. Feel free to substitute or modify as well. Checkout my Instagram for previews workout examples! (ahealthyelf)
A gym will have all required equipment and below are the at-home recommendations:
For home version, resistance bands (see SHOP) a set of dumbbells and a bench. However, a chair and the floor can be substituted.
DUMBBELLS: I recommend a variety if possible, ranging from 5-20 LBS. However. the specific amounts will depend on your fitness level. You can always go to Target or sporting store and test out some weights. However, you can do a lot with 1 set of dumbbells, so start there and then see where you feel you might need more or less resistance.
RESISTANCE BANDS: for the ones I use (HOPE FITNESS GEAR code "AHEALTHYELF" see SHOP). However, you can use whatever ones you would like!
Optional: Kettlebell, medicine ball, step, jump rope, cardio machines, barbell etc...
Workouts are completed under an hour. They range from 15 minutes - 60 minutes. If you are a beginner they may take you a bit longer at first. You can always shorten a workout by doing 2 sets instead of 3. The most important lifts are at the beginning of the workout so you can always start the workout and finish when you run out of time knowing you got the most important lifts in.
In addition to 5 weekly workouts, you have access to body weight only, core and HIIT workouts that can all be done within 15 minutes and are great for when you are traveling!
Day 1 Lower body. Day 2 Upper body. Day 3 Lower body. Day 4 Upper body. Day 5 Full Body. Core, mini challenges, optional challenge, challenge move are also incorporated into the workouts at different times. For example, Day 1 Lower body + mini HIIT. Day 2 Upper Body + core. Day 5 Full body + optional Ladder challenge.
ELF Workouts APP is a subscription-based application that will charge to your selected payment method, each billing cycle (monthly), on the same date you originally signed up. Your subscription will continue unless you choose to cancel. Regardless of the subscription type you choose, you will have full access to all available features and programs within the APP for the duration of your active subscription (monthly). After canceling, please keep in mind that while you will still have access to your account for the remainder of your billing cycle. You will no longer have access to any of the content within the APP once your subscription has expired.
It is the responsibility of the subscriber to cancel their subscription when desired. No refunds are made based on missed or failed cancellations, change of mind, unused subscription periods, accidental purchases, medical conditions, or any similar event, unless required by law to do so. Of course, our goal is to support you. If you have any additional questions, we encourage you to contact our Support Team at email@example.com
TO CANCEL: You will need to log into your account on the web version of the app and navigating to My Purchases.