Accessible App Programs

Build strength from the comfort of your couch, floor, or mat! These workouts are suitable for folks who are familiar with basic strength movements.
✅ 12 weeks of ~ 30 minute chill strength workouts you can do at home
✅ 2 strength workouts and a bonus strength snack each week. The workouts build on skills over time, so you'll be able to see your strength improve within 12 weeks!
✅ Movements you’ll see in the program include glute bridge, bicep curl, squat variations, reclined core exercises (no crunches!), plank variations, row variations, and overhead press variations.
✅ All movements are demonstrated by a PowerUP coach and include voiceover instruction and variations so you can adapt the movement to feel just right
✅ FAQ and app tutorials
✅ You can ask questions in our Team PowerUP group chat
- mat or towel for floor movements
- a pair of dumbbells (whatever you already have, or purchase some that you can press overhead)
- a kettlebell (optional but recommended, choose a weight that you can hold goblet-style)
$60 one-time fee covers the entire 12 weeks of workouts - that’s only $5 a week!

For beginners, beginner-againers, and folks returning from injury who want a solid strength foundation.
✅ In-depth instruction videos by Sarah and Christine take you through each of the primary strength skills
✅ Each week, you'll learn 1-2 strength skills and have simple practice assignments that are short + effective at building strength.
✅ Each week builds on the skills you learned in previous weeks so you are continuously practicing.
✅ Bonus optional workouts allow you to integrate your skills even more
✅By the end of Week 8, you will be more confident in all primary strength training movements!
Equipment needed:
- household items can be used for all movements
- a pair of dumbbells (optional)
- a kettlebell (optional)
$75 one-time fee covers the entire 8 weeks of instruction videos, practice assignments, and bonus workouts - that’s less than $10 a week!

Ideal for intermediate lifters, this program offers efficient-yet-challenging workouts.
✅ 12 weeks of efficient 30-45 minute intermediate strength workouts
✅ 3 strength workouts + bonus strength and mobility snack each week. Progressive loading and skill building means you’ll quickly see increased strength!
✅ warmups and cooldowns
✅ examples of movements you’ll see: goblet squat variations, alternating row, curtsy lunge, KB strict press, plank variations, hip thrust, squat + clean
✅ interesting rep combos like pyramids and EMOMs as well as classic, straightforward lifting sessions
✅ all movements demonstrated by Sarah and include voiceover instruction and variations so you can adapt the movement to feel just right
✅ FAQ and app tutorials
✅ ask questions in our Team PowerUP group chat
- mat or towel for floor movements
- 1-2 pairs of dumbbells (light-medium for overhead and accessory moves, medium-heavy for everything else)
- 1-2 kettlebells (one you can press overhead, and an optional heavier one to squat/deadlift)
$60 one-time fee covers the entire 12 weeks of workouts - that’s only $5 a week!

Get your heart rate up and your stamina high - in your PJs! These conditioning workouts are accessible for anyone who can stand, bend over, and put weight on their hands.
✅ 4 weeks of conditioning workouts you can do at home or in the gym
✅ Each week includes 1 conditioning snack (~10 minutes), 1 full conditioning workout (~25 minutes), and a general movement assignment (take a walk! clean your home!).
✅ Movements you’ll see in the program include variations of (non)jumping jacks, air squats, fun step work, and traveling across the room.
✅ All movements are demonstrated by a PowerUP coach and include voiceover instruction and variations so you can adapt the movement to feel just right
✅ FAQ and app tutorials
✅ You can ask questions in our Team PowerUP group chat
- wall for plank work, if desired
- some kind of step you feel comfortable getting up and down off of. It only needs to be big enough for 1 foot.
$20 one-time fee covers the entire 4 weeks of workouts - that’s only $5 a week!

This program is for lifters who have an established strength training practice (minimum 9 months of lifting 1-3x/week) and access to a gym.
✅ 15 weeks of gym-based, full body strength workouts lasting 45-70 minutes (including warmup/cooldown)
✅ Each week includes 3 full length strength workouts and bonus mobility movement assignment for recovery. The workouts build on skills over time, so you'll be able to see your strength improve within 15 weeks!
✅ Movements you’ll see in the program include conventional and wide stance (sumo) barbell deadlift, lat pulldown, barbell back squat, barbell push press, dumbbell/kettlebell reverse lunge variations, incline row, cable fly, and plank variations. Most workouts are classic, straightforward lifting sessions, while some include heartrate-boosting combos near the end.
✅ All movements are demonstrated by a PowerUP coach and include voiceover instruction and variations so you can adapt the movement to feel just right
✅ FAQ and app tutorials
✅ You can ask questions in our Team PowerUP group chat
- mat
- barbell & squat rack
- cable machine (can sub resistance band if you have a way to anchor it overhead and at chest height)
- various dumbbells
- various kettlebells (optional, can sub DBs for most movements)
- light resistance band
$75 for 15 weeks, which is less than the cost of 1 month of PowerUP Customized Movement Programming

Want to learn more about the PowerUP app?

Our PDF programs are standalone, so you don’t need to be a member on our app - just click, view, and move!