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Shape Up
START THIS COURSE TODAYCourse Overview
Shape Up is an 8-week fitness and nutrition program that is tailormade for the modern working woman.
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10 Modules
131 Lessons
26 Videos
Knowledge Checks
Digital Workbook
Certificate
Tutor Support
Course Value $775
Course Description
In this carefully structured program, we will walk you step-by-step through the basics of good nutrition and healthy exercise, including 56 low-calorie meal plans and 8 easy to follow, video-based weekly workouts. It's no instant fix, but we've done all the groundwork so that all you need to do is show up and smash it out of the park!
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MODULE 1 • 7 LESSONS
INTRODUCTION TO SHAPE UP
• The Importance of Nutrition
• How to be Supermarket Savvy
• Grocery Shopping Tips
• The Importance of Exercise
• Why You Need Exercise
• Staying Motivated
• Positive Habit Changes
MODULE 2 • 8 LESSONS
SHAPE UP PREP & TRACKING
• The Meal Plan
• Calories
• The Weekly Workout
• Tracking Progress
• Before and After Photos
• Body Measurements
• Fitness Tests
• Plank Test: How Not to Plank
MODULE 3 • 13 LESSONS
SHAPE UP: WEEK 1
• Introduction to Week 1
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 1 Workout
• Warm Up
• Week 1 – Foundation Circuit
• Week 1 – Circuit 2
• Week 1 – Full Workout
MODULE 4 • 14 LESSONS
SHAPE UP: WEEK 2
• Introduction to Week 2
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 2 Workout
• Warm Up
• Week 2 – Foundation Circuit
• Week 2 – Circuit 2
• Week 2 – Circuit 3
• Week 2 – Full Workout
MODULE 5 • 13 LESSONS
SHAPE UP: WEEK 3
• Introduction to Week 3
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 3 Workout
• Warm Up
• Week 3 – Foundation Circuit
• Week 3 – Circuit 2
• Week 3 – Circuit 3
• Week 3 – Full Workout
MODULE 6 • 13 LESSONS
SHAPE UP: WEEK 4
• Introduction to Week 4
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 4 Workout
• Warm Up
• Week 4 – Foundation Circuit
• Week 4 – Circuit 2
• Week 4 – Circuit 3
• Week 4 – Full Workout
MODULE 7 • 14 LESSONS
SHAPE UP: WEEK 5
• Introduction to Week 5
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 5 Workout
• Warm Up
• Week 5 – Foundation Circuit
• Week 5 – Circuit 2
• Week 5 – Circuit 3
• Week 5 – Full Workout
MODULE 8 • 14 LESSONS
SHAPE UP: WEEK 6
• Introduction to Week 6
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 6 Workout
• Warm Up
• Week 6 – Foundation Circuit
• Week 6 – Circuit 2
• Week 6 – Circuit 3
• Week 6 – Full Workout
MODULE 9 • 14 LESSONS
SHAPE UP: WEEK 7
• Introduction to Week 7
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 7 Workout
• Warm Up
• Week 7 – Foundation Circuit
• Week 7 – Circuit 2
• Week 7 – Circuit 3
• Week 7 – Full Workout
MODULE 10 • 15 LESSONS
SHAPE UP: WEEK 8
• Introduction to Week 8
• Day 1 – Meal Plan
• Day 2 – Meal Plan
• Day 3 – Meal Plan
• Day 4 – Meal Plan
• Day 5 – Meal Plan
• Day 6 – Meal Plan
• Day 7 – Meal Plan
• The Week 8 Workout
• Warm Up
• Week 8 – Foundation Circuit
• Week 8 – Circuit 2
• Week 8 – Circuit 3
• Week 8 – Circuit 4
• Week 8 – Full Workout
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