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.
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!
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
Further Your Learning Journey
Connect your SMART Mind. SMART Body. and SMART Soul. Further your learning with other related resources and courses.
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