Monthly Workout Subscription

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The monthly workout subscription is $35/month.

Of course! If you decide the workouts aren't for you, you can cancel your subscription at any time! Just make sure you cancel before the next billing cycle, so that you don't get charged for an additional month.

Your subscription must be cancelled on a desktop computer. Once you login to your account at https://osteoporosistrainer.trainerize.com click on "My Purchases" and select "Cancel Auto-renew" next to the Monthly Workout Subscription.

Unfortunately, I don't recommend this program if you have fractured a bone in the last 12 months, have chronic pain from a prior fracture, or have fallen in the last 12 months. Your safety is my number 1 concern and virtual training plans are not the best fit for everyone!

The workouts will consist of strength, balance, power, and mobility exercises. Each exercise will have a video demonstration and step-by-step instructions. In the first month, we work to establish a baseline and work through basic form and then months 2, 3, and beyond will get progressively more difficult. Every 4 weeks, you will get a new set of workouts to continue challenging yourself. The intention is that each week, you try to push yourself in the workouts a little more. The exercises will be as hard or as easy as you make them based on the weights/resistance you select!

Everyone's definition of "beginner" will be different, so this is hard to answer. The first month consists of mostly bodyweight and resistance band work in order to establish a baseline that we can build upon as the months progress. You can always skip the weights/bands for any exercise listed to make the movements easier if needed. You will need to feel comfortable doing regular movement patterns, such as squatting, and be able to get up and down from the ground easily, as there are a lot of movements done on the ground.

The first month may feel a little easy since we are working to build a baseline. You are always welcome to add dumbbells or resistance bands to any bodyweight exercises to increase the challenge! The exercises will be as hard or as easy as you make them. Month 2+ will get progressively more difficult in ALL movement categories (including balance). I promise if you stick with it, you will find yourself being challenged.

You are able to access the workouts on your computer, tablet, OR phone. When you sign up, you will receive instructions on how to download the app and how to access the workouts from a browser.

You will need the following 3 types of equipment in order to complete the workouts. I've included some links to suggested products but you can use ANY equipment you already have:

1. At least 2 or 3 sets of dumbbells. The more, the better! You must be able to continuously challenge yourself to get the most out of your workouts.

• These adjustable dumbbells from Bowflex are a great option to save space if you don't want to buy several dumbbells: Click Here

2. Long resistance bands (a set is most ideal): these can be long loop bands OR tube bands with handles (see examples of both below). Ideally, you will have at least 1 or 2 long loop bands and a set of bands with handles, but you can also use these bands interchangeably for mose movements.

• Long loop bands (Code RIDGE saves you 10%): Click Here (yellow and green are a good starting point)
• Set of tube bands with handles (Code RIDGE saves you 10%): Click Here

3. A set of small loop resistance bands (fabric or rubber)

• Fabric loop bands (Code RIDGE saves you 10%): Click Here
• Fabric loop bands (additional option): Click Here
• Rubber loop bands (Code RIDGE saves you 10%): Click Here

YES! These workouts are designed with basic equipment so that you can do them at home or the gym! You will need a few basic items (listed above) in order to complete the workouts. If you don't have any of the equipment, I would recommend purchasing that before you subscribe to the app so that you can hit the ground running!

When you subscribe, you will get access to several different form demonstration videos including squats, hip hinges, bracing your core, and getting up and down from the ground safely. You can watch these back at any point and practice alongside with me! These videos are located on the kettlebell icon at the bottom of the page (where your workouts are located).