Time Frame: 4-8 WeeksÂ
Equipment Needed:Â 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 –
Time Frame: 8-12 WeeksÂ
Equipment Needed:Â 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
Time Frame: 8-12 WeeksÂ
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
Time Frame: 8-12 WeeksÂ
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
Time Frame: 8-12 WeeksÂ
Home Set Up:Â 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. As well as 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
Time Frame: 8-12 WeeksÂ
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. As well as 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, 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
Time Frame: 8-12 WeeksÂ
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.
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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
- 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
Time Frame: 8-12 WeeksÂ
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.
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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
- 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
Time Frame: 8-12 WeeksÂ
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.
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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
Time Frame: 8-12 WeeksÂ
Equipment Needed: Minimal
– One kettlebell or on dumbbell
Ideal to burn fat, build muscle endurance, cardio, strength and agility.
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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
Time Frame: 8-12 WeeksÂ
Equipment Needed:Â 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
Time Frame: 8-10 WeeksÂ
Equipment Needed:Â 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
Time Frame: 8-12 WeeksÂ
Equipment Needed:Â 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
Time Frame: 8-12 Weeks  (dep on your starting point)
Equipment Needed:Â Minimal
– home or gym pull up bar and belt or a non flex band.
Ideal to build build strength. Get your first ever pull up (no matter where you start) or add more pull ups to your max.
*can combine with other programs!
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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
Time Frame: 8-12 Weeks  (dep on your starting point)
Equipment Needed: None
Ideal to build build strength. Get your first ever full range push up (no matter where you start) or add more push ups to your max.
*can combine with other programs!
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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
Time Frame: 8-12 WeeksÂ
Equipment Needed: None
Ideal to get strong and define your body, burn fat and  build/rebuild mobility, flexibility,  and functional movement with zero equipment..Â
-COMING SOON- Aug 25-Sept 1st Launch
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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