TRAINING REDEFINED

By Dasha

Get Pain Free: Fundamental Movement Program

Time Frame: 4-8 Weeks 

Equipment Needed: Minimalist
– A towel or belt, a chair or bench

Ideal to build foundational PAIN FREE movement at any stage in your journey (even day one).
Begin to build skill, strength and confidence in your motion.

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Begin to burn fat by building/engaging muscles safely.

Train 2-3 times a week

Workouts are 25-30 mins long

Two Phases Included In Program

Phase 1

  • All isometrics so you build without any impact, strain or pain.
  • Complete with nutrition program
  • Re-teach your body how to move and live without pain.
  • Build functional strength and quality motion.
  • Begin to build strong, lean muscle and burn fat.
  • Dasha uses Exercise Science, Rehab, Isometric and TUT tools to start your transformation.
  • Ideal for anyone at any stage in your journey: deload, re-introduction to exercise or beginner level.
  • Ideal after injury or if you are stuck in an injury cycle.
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program.

– MUST BE CLEARED FOR EXERCISE POSTPARTUM BY DOCTOR –

KBBody Program

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal
– One kettlebell or one dummbell

Ideal to begin your KB journey. Burn and take the first step to massive Fat-loss, build muscle endurance, cardio, strength, mobility and agility.

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Train 3-4 times a week

Workouts are 30-45 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with a complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Fundamentals: continue to progress your bodya nd teach your body how to move and live without pain
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

7 Day Lean Program

Time Frame: 8-12 Weeks 

Equipment Needed: Fully Minimalist
– Zero Equipment

Ideal to burn fat, build flexibility, mobility, muscle edurance, cardio, strength and agility.

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Train 3-6 times a week

Workouts are 30-45 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Beginner bodyweight education and review
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Fundamentals, KBBody or Scorcher Series
  • Ideal for travel, small spaces, zero equipment or tools or as a deload afer a program with weights
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Interval training, martial arts, calisthenic strength, yoga, mobility, strength and fluidity from animal calisthenics
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Scorcher Series Program

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal
– One kettlebell or one dumbbell

Ideal to burn fat, build flexibility, mobility, muscle edurance, cardio, strength and agility using HIIT training and Martial Arts motion.

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Train 3-4 times a week

Workouts are 30-45 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Fundamentals, KBBody or 7 Day Lean: continue to progress your body and teach your body how to move and live without pain
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Glute & Physique Home Program

Time Frame: 8-12 Weeks 

Home Set Up: A bench or chair, kettlebell or dumbbell (one, ideally two), hip band (glute loop)

Ideal to build a great backside, lift the glutes and tighten the body. Ideal to gain strength and great muscle composition.

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Train 3-4 times a week

Workouts are 30-40 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Build strong glutes for running, kicking, sports and to prevent injury
  • Build strong, sculpted glutes and total body physique including arms, abs and legs
  • Perfect if you want that beautiful beach body; get tighter, leaner, sculpted and strong
  • Ideal program after Scorcher Series, Strength Series, 5×3, Meltdown, HIIT Flows, Scorcher 2.0, 7 Day Lean, KBBody and even Fundamentals
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Glute & Physique Gym Program

Time Frame: 8-12 Weeks 

Gym/Big Home Gym: A bench, barbell, kettlebell or dumbbell (one, ideally two), pull up bar/suspension device (like a TRX), a hip band (glute loop)

Ideal to build a great backside, lift the glutes and tighten the body. Ideal to gain strength and great muscle composition.

LEARN MORE

Train 3-4 times a week

Workouts are 30-40 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Build strong glutes for running, kicking, sports and to prevent injury
  • Build strong, sculpted glutes and total body physique including arms, abs and legs
  • Perfect if you want that beautiful beach body; get tighter, leaner, sculpted and strong
  • Ideal program after Scorcher Series, Glute Home, Strength Series, 5×3, Meltdown, HIIT Flows, Scorcher 2.0, 7 Day Lean, KBBody and even Fundamentals
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Meltodown Program

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal
– One to two kettlebells and/or one or two dumbbells

Ideal to build incredible functional strength, mobility and agility. Begin/continue to transform your body: lose fat, gain lean muscle.

LEARN MORE

Train 3-4 times a week

Workouts are 30-40 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Scorcher Series, Strength Series, 5×3, HIIT Flows, Scorcher 2.0
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

HIIT Low Impact Kettlebell Flows Program

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal
– One to two kettlebells and/or one or two dumbbells

Ideal to build/rebuild mobility, flexibility, endurance and functional strength. Unlock the body and increase cardio as you build lean muscle, burn fat.

LEARN MORE

Train 3-4 times a week

Workouts are 30-40 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Scorcher Series, Strength Series, 5×3, Scorcher 2.0
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Strength Series Program

Time Frame: 8-12 Weeks 

Equipment Needed: Semi-Minimal
– Gym/Home Gym, kettlebell or dumbbell (one, ideally two), pull up bar/ suspension device (like a TRX), modifications for no pull up bar shown

Ideal to build massive strength, build lean developed muscle and tighten the body.

LEARN MORE

Train 2-4 times a week

Workouts are 30-40 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Build strong glutes for running, kicking, sports and to prevent injury
  • Build strong, sculpted glutes and total body physique including arms, abs and legs
  • Perfect if you want that beautiful beach body; get tighter, leaner, sculpted and strong
  • Ideal program after Scorcher Series, Glute Home/Gym, 5×3, Meltdown, HIIT Flows, Scorcher 2.0, 7 Day Lean
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Scorcher Series 2.0 | KB HIIT & Mobility

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal
– One kettlebell or on dumbbell

Ideal to burn fat, build muscle endurance, cardio, strength and agility.

LEARN MORE

Train 2-4 times a week

Workouts are 30-45 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/ large scale Fat-loss
  • Build lean, strong, mobile muscle
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after Scorcher Series, KBBody, Strength, 7 Day Lean, 5×3, Meltdown
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

5 X 3 Optimize | Peak Performance Program

Time Frame: 8-12 Weeks 

Equipment Needed: Minimal/ Home/ Gym options: body weight, or kettlebell or dumbbell, pull up bar/suspension device (TRX), or barbell

Ideal for athletes/people needing to recover and optimize training. Build massive strength & fortify the body without gaining BULK (added weight from muscle)

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5×3 means – 5 days, 3 exercises a workout

Program Option include:

OPTIMIZE 5×3 Pure Strength:
Minimalist (zero equipment)

OPTIMIZE 5×3 Pure Strength Pro:
Home Gym/Weights

OPIMIZE 5×3 Pur Strength Pro:
Gym & Barbell

Train 4-5 times a week

Workouts are 15-20 mins

  • Complete with a nutrition program (for athletes, for weight maintenance or fat-loss goals)
  • Complete with recovery & mobility regiment and auxillary regiment
  • Comes with complete beginner barbell, kettlebell, lifting education
  • Every workout shows three levels of intensity and modifications
  • Great for stubborn Fat-burning/Fat-loss/ Strength gain without any bulk
  • Build lean, strong, mobile muscle and performance enhancement
  • Build strong legs, glutes, chest, back, arms for running, kicking, sports and to prevent injury
  • Perfect if you want that beautiful beach body; get tighter, leaner, sculpted and strong
  • Ideal program after Scorcher Series, Glute Home/Gym, Strength Series, Meltdown, HIIT Flows, Scorcher 2.0, 7 Day Lean
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

Short Workouts Plan

Time Frame: 8-10 Weeks 

Equipment Needed: Minimal
– One kettlebell or dumbbell

Ideal when in a time constraint and you cannot get your workouts in at all; continue to burn fat, build muscle endurance, cardio, strength and agility in short 10-20 min daily workouts

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Train 2-6 times a week

Workouts are 10-20 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner kettlebell/all other education
  • Every workout shows three levels of intensity and modifications
  • Great for mobility, Fat-burning, muscle development when you cannot get into longer workouts/programs
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after any program at a time when you cannot commit to any long workouts and must keep things under 20 mins a day
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program

PostPartum Program

Time Frame: 8-10 Weeks 

Equipment Needed: Minimal
– One kettlebell, one hip band (glute loop)

Ideal to build/rebuild mobility, flexibility, endurance and functional strength after carrying a child.

-MUST BE CLEARED FOR EXERCISE POSTPARTUM BY DOCTOR-

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Train 2-3 times a week

Workouts are 25-35 mins long

  • Complete with nutrition program
  • Complete with recovery & mobility regiment
  • Comes with complete beginner education
  • Every workout shows three levels of intensity and modifications
  • Build lean, strong, mobile muscle, rebuild your body, energy and balance you mood with exercise
  • Develop functional strength, balance, agility and muscle endurance
  • Ideal program after having a baby or needing a rebuild. Can be used after Foundational program
  • ZERO HIGH IMPACT, BUT GREAT INTENSITY
  • Short workout (10-20 mins) supplementation for your busy days/weeks
  • More specific injury/rehab: neck, shoulder, hip, elbow, back, knee, foot, wrist rehab available with every program