Pumped-Up Workout Program: Build Strength and Energy!

Program Description:

For this month’s theme (Block 9) it's Pumped-Up!

🔥 Get PUMPED-Up and Redefine What’s Possible! 💪

Are you ready to unlock your potential, feel unstoppable, and crush every fitness goal? PUMPED-Up is here to make it happen! This heart-pumping, strength-building program delivers dynamic workouts designed to energize, strengthen, and transform—all in just 20–30 minutes a day.

Perfect for anyone looking to:

✅ Boost heart health and stamina

✅ Build functional strength you can use in everyday life

✅ Stay consistent with workouts you’ll actually enjoy

Whether you’re new to fitness or ready to take things up a notch, PUMPED-Up meets you where you are and helps you power through with confidence. Each session blends functional strength, core stability, and cardio bursts into exciting, results-driven routines that feel as good as they look.

This isn’t just another program; it’s the key to a heart-healthy, unstoppable lifestyle. 🚀

Are you ready to get PUMPED-Up? Let’s make it happen! 💥

As with all blocks, you have 5 follow along workout videos, as well as our success guide & trackers. 

Pumped UP! LEGS!

Get ready to fire up those legs and glutes! This lower-body powerhouse workout is all about building strength, boosting stability, and keeping your heart rate high with dynamic cardio bursts. From goblet squat pulses to lunge knee drives, every move is designed to challenge your lower body while supporting heart health.

🌟 What You’ll Need: Medium to heavy weights

Pumped UP! UPPER:

Upper-body day is here, and it’s time to pump up those arms! This workout is packed with moves to strengthen your biceps, triceps, shoulders, and core while keeping you energized. From Arnold presses to triceps extensions, each exercise is designed to help you build strength, endurance, and confidence.

🌟 What You’ll Need: Light to medium weights

Pumped UP! CORE:

This one’s for your powerhouse! Today, we’re focusing on your core ... the muscles that keep you strong, stable, and supported in everything you do. With reaching sit-ups, bird dogs, and plank shoulder taps, you’ll hit your abs, obliques, and deep stabilizers from every angle.

🌟 What You’ll Need: A mat and your determination!

Pump YOU UP!

💥 This is the workout you’ve been waiting for! A total-body session designed to build strength, endurance, and heart health all at once. From staggered push-ups to press jacks, every move is a full-body challenge guaranteed to leave you feeling accomplished and unstoppable.

🌟 What You’ll Need: Light, medium & heavy weights

CALM the Pump!

Take a deep breath—you’ve earned this. Today, we’re focusing on recovery, mobility, and mindfulness to help your body recharge and your heart stay happy. This session combines gentle stretches, deep breathing, and calming movements to leave you feeling refreshed and rebalanced.

🌟 What You’ll Need:Yoga mat or soft surface

Questions at any time?  I’m always here and happy to help! 

About Journey To FIT:

Living an active, healthy life is a JOURNEY.  And together, let’s JUMPSTART that Journey.

Living fit is not about doing an 8 week program and then it’s done.  Nope.  It’s about daily healthy habits - for life.  It’s the journey of every day doing something GOOD for ourselves.  

This block is the first step on that journey.  It’s about getting started.  Whether it’s getting started for the first time … or re-committing and  getting back into fitness after some time off … or just starting on a new path … we’re welcoming you in.

The Journey to FIT program is an ever-growing program with a new block released every month. The program keeps growing - and the challenge gets better and better as time goes on.

The Journey to FIT is a Functional Fitness Program:

Squat.  Lunge.  Hinge.  Walk.  Rotate.  Push.  Pull.  These are the 7 functional movement skills we use in everyday life.  Functional Fitness trains all of these movements in a unique, fun, challenging, and inspiring way.

Why Functional Fitness is Important:

By mirroring the movements of daily life - like squatting, reaching, or even carrying a heavy object - building functional fitness can help increase the quality of life and reduce the risk of injury.  Functional Fitness basically makes daily life easier.

Each block contains the following 5 workouts:

1. Lower (focusing on the quads, hamstrings, calves and glutes)
2. Upper (focusing on the shoulders, back, biceps, triceps and chest)
3. Core (focusing on the abs, lower back, and some extra booty)
4. Total Body (getting it all done in this session)
5. Active Recovery (KEY to long term success!)

Even though each block has workouts in these same 5 categories, each block will have a different theme or workout protocol.  For example - one month it may be drop sets .. another month it may be pyramid, go for reps, tabata, quadsets, and more!

Meet Ro - Our Online Fitness Specialist

We're thrilled to be collaborating with Ro Little, our Online Fitness Specialist. She's back with her crazy, infectious energy - guiding us through our workouts!

Ro has been leading fitness classes, both online & off, for over a decade now. She has trained and helped thousands from around the world get incredible health results, and truly fall in love with fitness!

When you're ready to workout, check out calendar to see which workout to do that day ... then press play and Ro is here waiting for you 🙂

This and all video workout programs and courses listed on "Programs" page are INCLUDED in your Platinum and 12 Week Body Transformation Memberships. Let's get started TODAY!

Not ready for a membership? No problem! You can also purchase individual workouts and courses from our Programs page. Simply look for the green button at the bottom of each workout/course description to buy only what you need.

Disclaimer: You are responsible for exercising within your limits and assume all risk of injury to your person or property. Consult your medical professional before attempting the exercises in the videos and follow his or her advice. Do not attempt the exercises in the videos if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back or neck) problems or injury. If you feel you are exercising beyond your current abilities, or if you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately.