Be. Remarkable.

Choose a Program

that FITS you!

SGF TRAINING PROGRAMS

Fundamentals

10 Week Training Program
Level: Beginner
Phases: 5
Weekly Sessions: 4
Goal: Learn the fundamentals of training
Training Style: 1 upper, 1 lower, 1 full body, 1 cardio & active recovery day per week
Gym access needed
SGF Shred Vol. 1

8 Week Training Program
Level: Intermediate-Advanced
Phases: 4
Weekly Sessions: 5
Goal: Sculpt, shape & shred your physique
Training Style: Full body, isolation, circuit, hybrid
Gym access needed
SGF Shred Vol. 2

8 Week Training Program
Level: Intermediate-Advanced
Phases: 4
Weekly Sessions: 5
Goal: Sculpt, shape & shred your physique
Training Style: Full body, isolation, circuit, hybrid
Gym access needed
Project Build

8 Week Training Program
Level: Intermediate-Advanced
Phases: 4
Weekly Sessions: 5
Goal: Build lean muscle & strength
Training Style: Classic isolation of muscle groups, unilateral & bilateral method, superset training
Gym access needed
Home

20+ At Home Trainers
This is a secondary program used in addition to a Main Program Trainer for optimal results
Level: Beginner-Intermediate
Goal: Stay active in the comfort & convenience of your own home
Training Style: Circuit & interval: upper, lower & full body days
Minimal Equipment Needed: Dumbbells, kettlebells, resistance bands, sliders, yoga mat, yoga blocks, U-Bars
Can be performed at home
Release

10+ Tension Release & Stretch Routines
This is a secondary program used in addition to a Main Program Trainer for optimal results
Level: Beginner-Advanced
Goal: Release unwanted tension in your muscles, increase flexibility & prevent injury
Training Style: Static & dynamic stretching
Minimal Equipment Needed: Resistance bands, yoga mat, yoga blocks, U-Bars
Can be performed at home or at the gym
Core

20+ Core / Ab Trainers
This is a secondary program used in addition to a Main Program Trainer for optimal results
Level: Beginner-Advanced
Goal: Builds core stability & abdominal strength from the inside, out
Training Style: Circuit
Minimal Equipment Needed: Dumbbells, kettlebells, resistance bands, floor sliders, yoga floor mat, yoga blocks, U-Bars (occasionally a plyo box & a row machine)
Can be performed at home or at the gym (with the exception of a few trainers that require gym equipment)
Glute Builder *coming fall 2025

6 Week Training Program
Level: Intermediate-Advanced
Phases: 3
Weekly Sessions: 3
Goal: Build, shape & transform your glutes
Training Style: Progressive overload approach that targets glutes from every angle
Gym access needed
Momentum X *new

12 Week Training Program
Level: Intermediate-Advanced
Phases: 4
Weekly Sessions: 5
Goal: Increase lean muscle mass & maximize muscular endurance while gaining unmatched momentum
Training Style: High repetition, lighter weights, minimal rest periods
Gym access needed
Take 20 Busy Girl *coming fall 2025

6 Week Training Program
Level: Beginner-Intermediate
Phases: 3
Weekly Sessions: 4
Goal: Keep your body in motion! Activate, tone and tighten with 20 minute busy girl workouts
Training Style: Circuit & interval: 1 upper, 1 lower, 1 full body & 1 cardio day per week
Minimal Equipment Needed: Dumbbells, kettlebells, resistance bands, sliders, yoga mat
Gym access is optimal

START TRAINING

INSIDE THE SGF APP

Become an SGF Member

Own your fitness transformation and unlock your full potential with the SGF App — your ultimate companion for unstoppable progress, powerful tools, and everyday convenience.
Track Your Progress Every Step of the Way

Stay organized and allow the SGF App to track all of your progress as you upload your data.
Track your steps, sleep, daily goals, body stats, progress pictures, body measurements, workouts, reps, sets, weights, personal bests & nutrition all inside the App.
Access All 6-12 Week Challenges

Earn points as you embark on the different challenges that are continually offered throughout the year.
Watch yourself gain momentum and consistency as you check off and complete your daily tasks and goals. Enjoy healthy competition against the other women in the SGF community as we race to the top!
Enjoy the Convenience of On-Demand Workouts

Experience all 200+ SGF On-Demand workouts anytime, anywhere. Ranging from beginner levels all the way through advanced training. You will undoubtably find a program that conveniently fits your current ability, while keeping your training challenging, exciting & fresh.
Measure Lean Body Mass & Body Fat Percentage

Upload your weight on a consistent basis and allow the App to do the hard work for you! See your data in real time as you watch your progress unfold, numerically.
Continual Encouragement & Support

Receive continual encouragement as you achieve each milestone on your fitness journey. The App will track your personal best records as you continually progress through your training program.
Join the SGF Community of Women

Join the growing community of SGF women. Be prepared to receive continual support, accountability, motivation & top notch coaching as we “edit” our health TOGETHER in the year 2025.
Access All Nutritional Guidance & Clean Recipes

Enjoy access to over 1000+ clean & healthy recipes designed for your personal goals & preferences. Fuel your body properly & efficiently while you continue building a healthy relationship with food.
Dial in on your nutrition with the self-tracking meal diary, featuring a built-in barcode scanner for fast and effortless food logging.
*BONUS - Enjoy SGFs FREE 8 Week Full Body Reset, Meal Guide [a kickstart for beginners]