The SPS Method: Low-Impact Strength & Sculpting

Program Description:

Welcome to THE SPS METHOD: Low-Impact, High-Result Training Program

Ready to move smarter, feel stronger, and sculpt lean, powerful muscles without high-impact stress? The SPS Method (Slide. Pulse. Sculpt.) is here to revolutionize the way you train!

This full-body, low-impact workout program blends sliders, controlled pulses, and bodyweight strength training to deliver incredible results while protecting the joints. It’s the perfect balance of grace, intensity, and functional strength, helping you move better, feel better, and build lasting fitness habits.

Whether you’re looking to sculpt, strengthen, or challenge your body in a new way, The SPS Method is designed to deliver.

What’s Inside?

- 5 full-length, follow-along workout videos – No more figuring things out alone! Just press play, follow along, and get it done.
- Comprehensive success guide – everything needed to stay motivated, on track, and engaged.
- Daily tracking sheets – Encourage progress tracking (key to long-term success!) with built-in workout logs and habit trackers.

The Workouts:

LOWER Slide & Burn:
This lower-body workout builds strength, balance, and endurance using sliders to fire up every muscle! We’ll move through 4 rounds, each getting shorter but more intense ... starting with controlled strength, progressing to single-leg focus, then layering in pulses for the ultimate burn. Expect quads, glutes, and hamstrings on FIRE with every sliding lunge and burpee. Low impact, high intensity, and guaranteed to leave your legs shaking in the best way! Let’s slide, pulse, and sculpt! 🌟
What You’ll Need: Sliders

UPPER Pulse & Sculpt:
Don’t let the light weights fool you ... this upper body burner is all about time under tension, endurance, and deep muscle activation. We’ll flow through 4 progressive rounds of lateral raises, bicep curls, triceps kickbacks, and chest openers ... starting strong, alternating arms, then layering in pulses until your muscles are shaking! And just when you think you’re done… we finish with a Tabata burnout for the ultimate challenge. Shoulders, arms, and back ... get ready to PULSE, SCULPT, and FEEL THE FIRE! 🌟
What You’ll Need: Sliders & Light weights

Sliding CORE:
This Pilates-inspired core workout uses sliders to take your abs to the next level! We’re building deep core strength, stability, and endurance with three powerful supersets ... each designed to challenge your control and fire up every muscle. This session is all about precision, movement, and full-core activation. Get ready to slide, sculpt, and feel the burn from start to finish! 🌟
What You’ll Need: Sliders

TOTAL Slide & Sweat:
This killer full-body session is all about strength, endurance, and total-body control. Using sliders, we’ll hit legs, arms, core, and everything in between with three powerful supersets designed to challenge stability and keep your muscles firing from start to finish. This workout will have you sweating, sliding, and sculpting every muscle! Get ready to move, burn, and push your limits! 🌟
What You’ll Need: Sliders & Light weights

Slide & Reset:
After all that hard work, it’s time to slow things down and give your body the recovery it deserves. This gentle, flowing stretch session uses sliders to enhance mobility, deepen stretches, and release tension from head to toe. The perfect way to reset, restore, and get ready for whatever’s next! 🌟
What You’ll Need: Sliders

Why You’ll LOVE It

This isn’t just another workout program … it’s a method. A low-impact, high-intensity training style that focuses on precision, endurance, and total-body sculpting.

✔ Sliders = next-level strength & control
✔ Pulses = deep muscle activation & endurance
✔ Sculpting = lean, defined muscles without high-impact moves

See and feel the difference in core strength, balance, and overall mobility … all while keeping workouts fun, challenging, and accessible for all levels.

Start the journey with The SPS Method today and experience a smarter way to achieve fitness goals!

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.