This program is designed to help you jumpstart your fitness, provide you with effective and challenging workouts that require minimal equipment and help make sure you stay accountable.

A pilot program will begin Monday Feb 18, 2019 and will end Sunday April 14, 2019.

Please read the details below for more information.


Who is this program for?

  • Anyone who wants to get fit but needs a little push, some motivation, and accountability

  • Anyone who's "too busy" to exercise (the workouts require minimal time and equipment)

What do I get out of joining?

  • Get fit (!)

  • 3 workouts every week for 8 weeks focusing on bodyweight exercises, plyometrics, and mobility work

  • Spotify playlists recommendations

  • 1 weekly reminder email with a link to your workouts for the week, a healthy recipe, and a link to an interesting or motivating podcasts and/or article

  • 1 weekly email reminder to get you to send me feedback on the workouts and program 

What are the requirements?

  • A positive attitude and completion of every workout, and documenting it in some way. Get someone to film you or send me a photo of your workout location, etc. I trust you to be honest!

  • Commitment to sending Kim one feedback message or email per week. E.g. "Workout #2 this week short and I still had energy so I added a 15-minute run afterwards." Or "I've already completed all 3 workouts for the week and I'm feeling strong. Can you recommend something else for me to do this weekend?"

  • A $40 CAD contribution that will be refunded if you complete the program (can pay via PayPal or E-Transfer). Failure to complete the program will result in payment to FRDM Athletics for the program.

  • Bonus points for photos/videos of your workouts or workout locations

I’m interested. What do I need to start?

  • Baseline measurements:  

    • mandatory: resting HR (follow the steps here)

    • optional: waist circumference (follow this video)

  • Yoga mat, access to grass or a carpeted area

  • Interval Timer App downloaded on your phone

  • Skipping rope

  • Access to a set of stairs with at least 10 steps

  • 1 realistic goal you’d like to get out of this program

Please email Kim your baseline measurements, goals, and your $40 CAD via Paypal (k.sakura.roberts@gmail.com) for your deposit. Once received, you will receive a code to access the online workouts on Sunday, Feb 16th 2019.

Workouts will be posted every Sunday for the week. You can email Kim your updates/feedback any day of the week, each week.

In order to join this program, details and payment must be received by Feb 15, 2019.