Free Workout Program

HR12WEEK 2.0

A free workout program for building lean muscle and burning fat

Launching January 2, 2022 on YouTube

Download your free training guide from your account dashboard. Don’t have an account yet?

Easy to follow

Just press play and follow along. Utilize on-screen, low impact, modifications to make your workout work for you.

Minimal equipment

No gym membership or fancy equipment required. Dumbbells and a mat are all you need to workout from anywhere.

100% free

No credit cards, monthly fees or hidden costs. Gain instant access to all workout videos for free on YouTube.

Get Started in three easy steps

Register Now

Frequently asked questions

How do I access the videos?

The program workout videos will be posted 5 days/week (Su,M,W,Th,F) on my YouTube channel beginning Jan 2, 2022. Be sure to subscribe and turn channel notifications ON so you never miss a workout!.

What equipment will I need?

You will need dumbbells and an exercise mat. A variety of weights is ideal but at least 3 sets (light, medium and heavy) is a great place to start! Below are recommendations on where to start but always choose right for you and your level of experience

  • Beginner: Light (2-3lbs) Med (5-8lbs) Heavy (10-15lbs)
  • Intermediate Light (5-8lbs) Med (10-15lbs) Heavy (20-30lbs)
  • Advanced: Light (8-12lbs) Med (15-25lbs) Heavy (30-45lbs+)
How long are the workouts?

The HR12Week 2.0 program includes 5 videos/week over a 12 week period. Each video ranges between 35-45 minutes total including warm up and cool down.

What about rest days?

Rest days are recommended to allow your body to properly recover. The program schedule recommends two days of rest on Wednesdays and Sundays. You can find the program schedule on your free account dashboard under “Free Guides”

Use your rest days to perform light activity, yoga/stretching, meditation or just take a full day of rest. Listen to your body and do what feels right for you!

What diet should I follow?

My ultimate training guide, found in your account dashboard, offers insight into a straightforward, intuitive approach to eating and offers information on macronutrients, recommended foods, pre and post workout meals, sample meal plans and more! For a more comprehensive plan and to learn how to create a meal plan that works for you, check out my Nutrition Guide

Is this program for all fitness levels?

Because verbal cues are not provided, this program may not be suitable for someone that has never worked out before, who does not have experience executing movement with proper form and/or anyone dealing with injuries or physical limitations.

It is always advised that you work at your own pace and modify as needed to suit your level of fitness. What you put in is what you will get out! You can increase or decrease difficulty by adjusting the heaviness of the weights you use, increase or decrease your rest times and/or increase or decrease your level of exertion.

Always check with your health care provider before starting a new workout or nutrition plan to make sure it is right for you.

Are exercise modifications shown?

Yes! Low impact modifications will be shown on-screen for jumping exercises.

Is a warm up and cool down included?

Of course! These are very important parts of every workout that should never be overlooked. A warm up and cool down are included in every workout.

What's included when I sign up?

By signing up for a free account you will gain instant access to my ultimate training guide. This PDF guide includes:

  • tips and tricks for success
  • food, supplement + vitamin recommendations
  • sample menus
  • delicious healthy recipes

You will also receive ongoing access to tons of other free content including:

  • free monthly workout calendars
  • access to the private Facebook support forum
  • printable fitness tracking color sheets
  • interactive/printable program calendars
  • and more!
How can I get support?

Once you have registered, you will gain access to my online community forum for on-going support. Ask questions, share your journey, connect with other members around the globe and connect directly with me! For technical issues contact

Is it really free?

Yes! I wanted to make this program accessible to people World wide at zero cost. My goal is to help people around the globe feel their very best without the financial stress of paying for an expensive program or personal trainer. This program is, and always will be, free!

HR12Week 1.0 vs 2.0?

HR12Week 1.0 was my first 12 week program released in 2020. It is a progressive program that gradually gets harder week by week. The workouts are HIIT and cardio focused – designed for endurance, agility and fat burning

HR12Week 2.0 is a well balanced program with a focus on strength training combined with cardio – designed for building lean muscle and burning fat simultaneously.

Free ultimate training guide

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