Welcome to 12 Studio B’s At Home Workout Series
12 Week No Excuses Workout

For this program we are working to build overall strength and decrease the excuses you have for working out.

Exercise science research has laid out a number of ways you can build a strength training program. What the science guides us in is number of repetitions and sets to effectively build muscle.

These two things are why we have chosen to do 3 strength workouts and 2 cardiovascular per week rather than have you strength train a different body part everyday.

1. You decrease the number of overall strength training sessions / week thus decrease the number of obstacles and excuses you have to doing the workout and

2. Fitting in 3 days of strength training along with the number of sets and reps we built into the program meets research findings for building strength but again decreases excuses for getting the workouts done! 

No, this program is designed to be an at home workout or location of your choice, with minimal to no equipment. 

Yes, we offer monthly online coaching packages and one on one personal training should you decide you would like more support. 

No, you will workout 5 days a week and have 2 non-consecutive rest days per week.

We suggest you plan to workout for about an hour each day. This should allow you time to warm up and down, stretch, and change you clothing. If you want to shower after your workout you may want to tack on a little more time. 

Yes! And muscle mass is one of the best predictors of living with quality of life and our longevity!

You will see the repetitions for each exercise set in the workout plan. You will determine your weight overload based on the number of receptions you are assigned to do that day. In each weekly focus video I discuss how to adjust your workout weight and speed based on your equipment and current level of fitness. In each workout, on each exercise, you can check out your workout history so you can track how your strength is increasing.

Maybe. Weight loss is a complicated physiological process. You will shift your composition. However, how much weight you lose will be determined by your diet - abs are made in the kitchen - how much weight you have to lose, and how much muscle you gain. Sometimes as we gain muscle mass we actually put on weight when we jump on the scale, but our clothing fits better, we feel stronger, and our physical composition is shifting toward something more healthy. How your body changes will be individual to you and your behavior choices and habits. If you want extra help individualizing your program book a session with one of our nutrition or movement coaches. 

Recovery is a very important part of any fitness program. We have 2 rest days / week built into this program. You will also want to make sure you are taking care to get much needed quality sleep. Sleep will be a big factor in how much your body recovers between workouts. How much you recover will determine how hard you can throughout the program. This program is about a lifestyle change and as such is set up to get you paying attention to and adjusting for your needs each day. 

We know life happens. You won’t be in trouble with us, but may be with yourself. This isn’t a punishment based program. It is designed to roll out day by day to keep you focused and accountable, but we aren’t going to shame you if something doesn’t happen. You will still be able to do the workout, but you will not be able to log it and check it off your program calendar if you do not finish it on the day it was assigned.

If you decide not to finish the program it will continue to roll out over the course of 12 weeks on your hub and end on the schedule set. We do not offer refunds for not finishing the program. We understand that life sometimes gets in the way of the best laid plans. If you have an extenuating circumstance to completing the program please reach out to us to discuss your options.