COMMIT GUIDES EXPLAINED
If your thinking about training with me on the Evolveyou App, you might be wondering which program you should choose and why - I now have four programs you can chose from! To help you make an informed decision, here is a detailed overview of the my COMMIT home and gym programs. In all of my programs, I use functional and traditional strength training methods to shape, sculpt and build strong bodies. Both in my signature home and gym based guide you can expect to see functional and traditional strength training alongside conditioning, core and mobility work and specific drills to help you reach your fitness goals. My programs incorporate both strength and muscle-building techniques, circuit training, as well as high-energy workouts. Every workout has a goal in mind to bring strength not only to how you crush your workouts but how you move through life.
BE COMMITTED
Become fearless and focused at home and in the gym.
HIT YOUR GOALS
Become determined while improving lean muscle, strength and stamina inside and out.
What I offer on the App:
COMMIT HOME PROGRAM
COMMIT GYM PROGRAM
COMMIT LOW IMPACT PROGRAM
COMMIT EXPRESS FUNCTIONAL BODY PLAN
ADDITIONAL EXPRESS AND MULTI-DAY CHALLENGES
ADDITIONAL NON-GUIDE WORKOUTS
ADDITIONAL ON-DEMAND CLASSES
ADDITIONAL GUIDED RUNNING WORKOUTS
COMMIT GYM GUIDE
Commit Gym program uses a metabolic strength split, maximizing your efforts in the gym incorporating both strength and muscle-building techniques, metcon and paired training, as well as high-energy workouts, which will improve your total body fitness. My signature training style includes traditional and functional strength training methods, cardio conditioning, core work and mobility paired perfectly for you. This program will help you to build confidence inside and out with a supportive community around the world. This is ideal for women who want to feel empowered through exercise and unleash their inner champion. The science-backed range of training styles used throughout the program will keep workouts exciting and effective inside the gym.
This program is suitable for all experience levels as there are 6 beginner weeks, 20 intermediate weeks and 12 advance weeks. The six beginner weeks are foundational weeks where you get comfortable with going to the gym and where we build a fitness base. It is three days a week, focusing on the key major movements patterns, gradually building up your strength, stability and endurance. Once you complete the beginner phase, you can choose to move into the intermediate program which continues as a progressive plan. In the intermediate phase, the exercises, pairings, combos and the equipment become more complex. This is where exercises with the barbell are introduced as well as plyometric exercises and metcons. In the intermediate guide, there are staple exercises that you will see throughout the entire program. The advance level kicks it up a notch with the training load and exercises to ensure you continue to make progress. Throughout the intermediate and advance level, there are deload weeks which manage your recovery, break through plateaus and enables your body to rebuild and progress.
Every Commit Gym workout has 4-5 phases. You train with variety without compromising the core principals of fitness the committed way. I’ve developed workouts that focus on compound, unilateral and complex exercises. Commit at the Gym is properly balanced and highly effective to bring your fitness to the next level. It will improve your body composition, improve performance, promote an increase in musculature strength and growth, improve muscular symmetry and improve endurance to build a functional athlete.
3-DAY WORKOUT SPLIT: UPPER BODY VOLUME
LEGS & GLUTES
CORE & MOBILITY
5-DAY WORKOUT SPLIT (bonus 2 days): UPPER BODY VOLUME
LEGS & GLUTES
CORE & MOBILITY
FULL BODY (LEG FOCUS CONDITIONING)
ARMS & ABS
To get started with Commit at the Gym, you’ll need:
Dumbbell(s)
Cable Machine / Pull Down Machine
Barbell and Plates
Resistance band
Bench
Med ball
Various Gym Machines
COMMIT HOME GUIDE
Commit Home Guide is designed to improve your total body fitness, increase muscular strength and endurance, and is perfect for women who want to get fitter and stronger in every day life. This guide is a great choice for those who find it convenient to work out at home, or anywhere, and is suitable for everyone. This style of training uses multiple training techniques at the same time to improve stamina while building lean muscle. My style of workouts consists of a supersets or trisets (combos and pairs) to maximize results.
For those who are new to exercise, or starting again after a break, this program starts with four beginner weeks to build a baseline fitness. The workouts contain high energy exercises, focusing on the primary movement patterns to build full-body strength to transition into the intermediate guide.
Commit at Home has a four day frequency or six day frequency. Each main lifting day (upper body, lower body, full body strength and power) brings together traditional functional strength training, cardiovascular conditioning, sports specific drills and mobility exercises. This is a high energy guide using proven training principles. The workouts are split into specific target areas to allow proper rest and recovery of each area of the body between sessions. These are science backed supersets to improve overall fitness and stimulate muscle development.
4-DAY WORKOUT SPLIT: UPPER BODY
LOWER BODY
CORE & MOBILITY
FULL BODY STRENGTH AND POWER
6-DAY WORKOUT SPLIT (bonus 2 days): UPPER BODY
LOWER BODY
CORE & MOBILITY
FULL BODY STRENGTH & POWER BODYWEIGHT CONDITIONING EXPRESS ARMS
PROGRAM STRUCTURE:
ACTIVATION: raises your heart rate, works on your activating, mobilizing and potentiating the muscles for the workout. This works to improve your mind-body connection, warms up the body, making sure you are getting the most out of your exercises so you can get strong and move more efficiently.
COMBO AND PAIRED TRAINING: Includes two-three supersets (two exercises back to back) or trisets (three exercises back to back) to be performed back to back. Each set is performed 2-3 times unless stated otherwise. Complete the specified amount of reps or time for each exercise before taking a short rest after each.
FINISHER: Once you have completed the Supersets/Trisets, you go straight to the finisher to finish off the workout with 2-3 quick burnout exercises. As its name suggests, these exercises are designed to help you feel the burn at the end of your workout and leave you feeling accomplished!
COOL DOWN / STRETCH: safely slows down your heart rate, controls your post workout blood flow, helps prevent injury and soreness, allows you to reflect and increase your flexibility.
To get started with Commit at Home with Melissa, you’ll need:
Mat / Soft floor or space to workout in
Dumbbell(s)
Resistance band
Chair / Bench
Med ball
Mobility
It is also worthwhile to note that both guides still have a dedicated Core and Mobility day. I do this because core strength and mobility is essential and allows us to move with more efficiency, increase our power and strength, and help us maintain good posture. The aim of this weekly session is to compliment your training and improve your performance, reduce your chance for injury, help relieve pain or stiffness, improve your range of motion, as well as improve your core strength and stability. (all of this is all very beneficial if you are a runner as well, the exercises in my guides are exactly the exercises i do and push myself to do).
COMMIT LOW IMPACT
Commit Low Impact are high energy strength workouts using traditional and functional training methods to shape and build strong bodies, without jumping! These workouts are designed to be completed at home or the gym, anywhere you have room to move, within 20-30 minutes, leaving no muscle untouched! This program was created for you to reach your fitness goals with high energy low-impact, minimal equipment workouts. You’ll progress through fundamental to more dynamic movements as you go through the program.
8 weeks with linear progression
Full Body Training Split with 30 minute workouts
Full Body
Full Body
Core and Cardio
In this case, if working out 2-3 days a week is ideal for you, then this program will be perfect. You’d have “Full Body (workout 1)” on one day, say Monday, and “Full Body (workout 2)” on the other, say Wednesday. For most people, this would be the best option since it allows for more variety, progressive overload and emphasises certain body parts/exercises in each workout, both of which are beneficial when you’re limited to just 2-3 workouts per week. Then you can add the bonus Core and Cardio day on Friday.
Complete this program at home or in the gym (only dumbbells and bands required)
The exercises will gradually increase in complexity, building towards more dynamic/complex movements as you progress through the program and your strength, endurance and coordination improve
Workout structure has 4-5 phases: activation circuit, paired and combo training (trisets and supersets), finishers, cool down
These workouts are designed to fit into YOUR lifestyle. I’m here to show you that low-impact workouts can still be an effective way to build your strength, elevate your heart rate, improve your endurance, body composition and overall fitness.
COMMIT EXPRESS
With Commit Express, you can:
Build muscle from head to toe
Crush conditioning workouts without the burnout
Save time with 30 minute workouts
Enjoy multiple modes of fitness, pair with cross-training (running, cycling, swimming)
Overcome and prevent injuries with warmups, cool-downs and mobility routines
Make workouts fun again so you keep coming back for more!
Program Overview:
3 full body days a week
Full body gym workouts (you will need access to basic gym equipment)
Traditional and functional strength training methods paired with cardio, sport specific drills, core and mobility work - strength, conditioning, core- yes!
Balanced movements so you don’t get injured from overuse
Progress thoughtfully so you adapt as you get stronger
These workouts will show you a range of creative applications that will open your mind to new ways of training – and get you better results!
Find Which Guide is Right For YOU
My guides are extremely functional and will no doubt improve activities of daily living and are also sport specific and will translate over into being a stronger runner. As your personal trainer and running coach, I want you to do both effectively (if that is your goal), maximizing your potential and efforts getting faster and stronger, that is why running in not included in these guides. They need to be paired appropriately for max results. Check out my next blog on how to make the perfect run / lift split, and incorporate long distance running with your weight training plan.
Start you 14-day free trial today!
Xo, MK
