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The Station

Short on time but need to move? This one's for you.  Grab a kettlebell or some dumbells, set a timer for 10 minutes, and work through this circuit as many times as you can before time runs out!

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Quick Hit #1- 10 Minute Strength+Conditioning

Block 1

Hit this quick 100 rep workout when you're crunched for time.  

5 Exercises. 
10 Reps each. 
Repeat for 2 Rounds.

Quick Hit #2- 100 Reps

This workout consists of 4 "mini-circuits", with 3 exercises each. 
Set a timer for 9 minutes. 
Work through each exercise in the mini circuit as many times as you can in 9 minutes, keeping rest to a minimum.  
When your 9 minutes is up, rest for 2 minutes, and then move on to the next mini-circuit.  
Repeat until you've completed all 4 mini-circuits.

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Full Body Circuit #1

Full Body Circuit #2

Full Body Circuit #3

Full Body Circuit #4

Perform 1 set of each exercise, resting for 30-60 seconds between exercises.  Complete the circuit twice for 100 reps total.

Quick Hit #3- 100 Reps (Minimal Equipment Required)

30 Minutes.  6 Exercises x 1 minute each.  5 Rounds.
Set a timer for 1 minute.  
You have 1 minute to complete the prescriber number of reps/exercise.  
If you complete all reps, and have time left over- you rest. 
When the minute is up, restart the clock and move on to the next exercise. 
Complete 5 rounds.

Quick Hit #4- 30 Minute Dumbell EMOM

30 minutes total.  Work for 40 seconds.  Rest for 20 seconds. Rest for 1-2 minutes.  Repeat for 3 rounds total.

Quick Hit#5- 30 Minute Full Body Circuit

This workout targets the glutes and core, and can be done at home or at the gym with minimal equipment.

Glutes + Core- Minimal Equipment Required

Learning to lift? Start here. 

This program focuses on proper form and accumulating volume to reduce risks of injury. 

This will help you improve body composition (AKA build muscle), improve strength and skill.

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Beginner Strength + Hypertrophy Program

Full Body Circuit #5

Dumbbells or kettlebells. 
4 rounds of each exercise.
Minimal rest between each exercise.

Full Body Circuit #6

Starting with the fundamentals!
Aim for 8000 steps/day
Optional: 2 cardio days/week

Spring 2026-Beginner Home Training Program

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12 Week Hypertrophy Program

12 Week Hypertrophy-Block 1 

12 Week Hypertrophy- Block 2 

12 Week Hypertrophy - Block 3 

18 Week Beginner program.  This program is great for anyone, but if you're new to the gym or just getting back into things, we recommend you start here to lock in those foundations, and get a strong start. 

You can choose a 2 or 3 day workout schedule. 
If you choose a 2 day schedule, perform Workout 1 and Workout 2 once a week.  Leave a rest day or two in between sessions to recover. 

If you choose a 3 day workout schedule, alternate workouts 3 days a week, leaving a rest day in between.  Your schedule will look like this 
Week 1: Workout 1- Workout 2- Workout 1 
Week 2: Workout 2-Workout 1- Workout 2 
And so on.

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18 Week Intro Program

Block 2

Block 3

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Train with Devyn- Summer Block

You know resistance training is important.   But you don't have hours to spend in the gym. You want a program that's straight and to the point.  A program that focuses on the big picture.  A program that will help you get stronger, healthier, and keep you moving well for years to come. This is your program.

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12 Week Training Program

This training program is designed for those with minimal equipment or access to a gym.  

Ideally you'll have a bench, some dumbells and pull up bar and/or resistance bands.  

Alternative exercises provided where appropriate. Feel free to reach out if you need some guidance on how to improvise!

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Fall 2025 Training Block

FALL- Block 1

Increased focus on hypertrophy and density.

Full Body Build- Block 2-GYM

Full Body Build- Block 3- GYM

This program is designed to help you reconnect with your breath, your core and your pelvic floor as you ease back into exercise.

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