Which Stronger Program...?

If you’re choosing your STRONGER program, this quiz will help.

Learm More About Each Stronger
(The following tips may point you to your choice even without the quiz.)

Consider Stronger 1

  • If you’ve done one or two STRONGER programs

Consider Stronger 2

  • If you have time and have cellulite, according to protocol, once you’ve decided to focus on Upper OR Lower body
  • If you have time and just want a new program, this offers unique workouts for you. You’ll self-select the options you use

Consider Stronger 3

  • If you’re starting, restarting, or are a muscular body type and not getting results from your current program
  • If you’ve done one or two STRONGER programs

Consider Stronger 4

  • If you’ve got the habit of working out regularly (either from Stronger programs or others) and are looking for variety now, for greater strength and challenge

Consider Stronger 5

  • If you’ve got the habit of working out regularly (either from Stronger programs or others) and are looking for variety now, with a fun mixture of strength and cardio options

Only Do Stronger 6

  • If you’ve done at least 2 STRONGER programs, this is a unique program.  It’s based on either your cycle, or the moon’s cycle, to optimize strength and endurance around your body’s cyclical changes

Consider Stronger 7

  • If you are returning to exercise after illness, dealing with long-haul COVID, have low cortisol or high cortisol due to stress AND if you are fit, want to stay that way, but NEED short options right now

Consider Lifted

  • If you’re eligible (after celebrating your 1st year Cafe membership anniversary). Anyone with 1+ years membership is eligible. If you’re ready for a new program and a new option to for frequency.

Consider Lifted 2

  • You are eligible after celebrating your second renewal after 24 consecutive months of Flipping50 membership and you love the idea of “new” videos with this all-inclusive strength, interval, and yoga workouts option.

BTW, it is OK to repeat programs, without having done them all. However, it is good to change up the way you train. 

So, for instance, if you’ve done STRONGER 3 that has a slightly higher repletion range, it will be beneficial to move into STRONGER 1 or 4 to mix things up with lower repetition ranges and a change in protocol. 

We need both muscular endurance and muscular strength. Ultimately, going heavy is best for bone density.  That said though, we all have to walk the line between safety and effect.

For more support and direction, take the quiz.  
Answer the questions and look at corresponding suggestions.

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12 Week Program Quiz

Decide which 12 week program to do next!

1 / 9

Which of these BEST describes your body type?

2 / 9

How many FLIPPING50 Stronger programs have you done?

3 / 9

Have you been lifting weights for one year or more?

4 / 9

Have you had your 1-year anniversary with Flipping50?

5 / 9

Do you have plenty of time and enjoy exercise?

6 / 9

Is cellulite a high priority for you?

7 / 9

Which response BEST describes your prior strength training experience?

8 / 9

Which BEST describes any limitations you have right now?

9 / 9

Please select any/all programs you haven't done yet and/or have interest in.

 

  • Consider Stronger 1
    – If you’ve done one or two STRONGER programs
  • Consider Stronger 2
    – If you have time and have cellulite, according to protocol, once you’ve decided to focus on Upper OR Lower body
    – If you have time and just want a new program, this offers unique workouts for you. You’ll self-select the options you use
  • Consider Stronger 3
    – If you’re starting, restarting, or are a muscular body type and not getting results from your current program
    – 
    If you’ve done one or two STRONGER programs
  • Consider Stronger 4
    – If you’ve got the habit of working out regularly (either from Stronger programs or others) and are looking for variety now, for greater strength and challenge
  • Consider Stronger 5
    – If you’ve got the habit of working out regularly (either from Stronger programs or others) and are looking for variety now, with a fun mixture of strength and cardio options
  • Only Do Stronger 6
    – If you’ve done at least 2 STRONGER programs, this is a unique program.  It’s based on either your cycle, or the moon’s cycle, to optimize strength and endurance around your body’s cyclical changes
  • Consider Lifted
    – If you’re eligible (after celebrating your 1st year Cafe membership anniversary). Anyone with 1+ years membership is eligible. If you’re ready for a new program and a new option to for frequency.
  • Consider Stronger 7
    If you are returning to exercise after illness, dealing with long-haul COVID, have low cortisol or high cortisol due to stress AND if you are fit, want to stay that way, but NEED short options right now
  • Consider Lifted 2
    You are eligible after celebrating your second renewal after 24 consecutive months of Flipping50 membership and you love the idea of “new” videos with this all-inclusive strength, interval, and yoga workouts option.

 

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How to Choose Your Stronger Program

Think of this as your Stronger menu. Let it support your decision on which program, or which program next.

Each program comes with it’s own guide and cheat sheets for individual workouts.

There is support on how to integrate cardio or intervals and how to apply the best exercise nutrition.

BTW, it is OK to repeat programs, without having done them all. However, it is good to change up the way you train. 

So, for instance, if you’ve done STRONGER 3 that has a slightly higher repletion range, it will be beneficial to move into STRONGER 1 or 4 to mix things up with lower repetition ranges and a change in protocol. 

We need both muscular endurance and muscular strength. Ultimately, going heavy is best for bone density.  That said though, we all have to walk the line between safety and effect.

STRONGER 1: Basic Training

Twelve unique workouts are around 45 or fewer minutes each. The workouts don’t include the warm up and cool down that you want to be sure you do. You can pair the strength training workout with cardio before and a stretch after or use the warm up and cool down videos included that will help you establish good warm up habits.  This program also includes 4 yoga videos which can be used as cool down or as mobility exercise you do on your days off.

The STRONGER 1 guide includes information on how to add intervals or other
cardio to your workout week.

STRONGER 2: Smooth & Strong Cellulite Solutions

Every 5-part workout in STRONGER 2 is based on recent science about reducing the appearance of cellulite. If you want to use the proven program as is workouts from warm up to cool down will require up to 75 minutes. Best results happen from choosing the area you want to target, upper or lower body. That said, you’re encouraged not to ignore the other, but the strength and cardio exercises have to be focused for best results. You can’t spot reduce, you can’t generalize cellulite reduction, but you can reduce the appearance on areas you focus on most. That said, this program includes warm ups, strength, cardio, and cool downs and the special fascia contouring for both upper and lower body. You’ll have access to it all and the “video police” are not going to check if you’re using them according to protocol. However, no promises on reduction of the appearance of cellulite without use of the protocol.

STRONGER 3: Tone & Define

Workouts are between 30 and 40 minutes long and all include warm up, cool down, and in several cases, core. Workouts have lighter weight and higher repetition range. This is good for beginners, for those who want or need to go lighter in weight to reach fatigue. It’s a time efficient workout and all done-for-you in one spot. It’s also good for you if you’ve done other strength programs, your hormones have changed the way you respond to exercise. This is a different approach than you’ve been using

STRONGER 4: Boost & Build

Workouts are between 20 and 58 minutes long. Every week has a unique video, sometimes two. This 12-week program includes 3 4-week cycles. The workouts in each cycle include endurance, hypertrophy, strength, and a recovery so your muscles will be challenging in different ways each week for a little muscle “confusion.” Though some of the weeks are longer, you get rewarded for it in others. You’ll use blood flow restriction bands if you choose to in every 4th week.

STRONGER 5: Muscle Mix

This eclectic compilation of STRONGER 1-4 workouts is structured to also promote progressive exercise with what is often referred to as “muscle confusion” weeks 1-3 and recovery in week 4. That is, you’ll feel a noticeable build weeks 1-3 and a little step back, when often you make the most progress during the final week of each 4- week cycle. If you like variety, and you want all-inclusive cardio and strength all on one page when you log in, this is it.

STRONGER 6: Cycle Specific Programming

Please don’t consider this one until you’ve done ideally a year of lifting consistently. It will be ideal if you’ve already done a couple other STRONGER programs prior to this one as well. This program is based around either your menstrual cycle (if it’s still regular) or around the moon. Each of the 3 months is presented so YOU determine your week 1 based on the moon/hormone cycle you’re in. There are nutrition suggestions that coincide with the exercise changes each week as well. You of course could choose to do only the exercise protocol. I highly recommend utilizing the program for moon cycle/hormone cycle at the least to experience the benefits.

STRONGER 7: Time & Energy Boost

This stronger program answers these questions: How do I start when I’ve been away or have a compromised immune system, or low energy? How do I fit it in when I am busy and need short workouts? ©2022 Voice for Fitness, LLC. All Rights Reserved These workouts are only slightly lighter and you won’t find they are if you go heavy. I stayed on track for 7 years doing mostly 20-35 minutes workouts, and many times 10-minute workouts to keep me consistent. First, of course you find the strength workouts. Second, each week also has an interval training workout right there. Keep in mind a short interval training session is BEST if you are a veteran exerciser, this is not just a restart or easy out. So, in fact if you’re still tired during the day without HIIT, leave it out. You do more damage by adding something that is not for you right now. If you attempt to do HIIT already under undue stress, with a compromised immune system, or with adrenal fatigue it would be exactly like saying to your partner you’re going to start taking their prescription medication. It’s not a healthy option. These all hover right at about 30 minutes. Every strength and every interval inside are that and often less. Almost all include a warmup. You must know yourself and warm up longer if you have arthritis or tendency to injure without.

STRONGER 8: Gym DIY Workout

Stronger 8 is a DIY gym-based* workout plan for those who want a workout plan and follow using the lists of exercises and the science-based protocol. You’ll choose from 3 levels of sets/reps to follow based on current strength training fitness– beginning/restarting, intermediate, or experienced (3-6 mos minimum consistent exercise). Follow the sets and reps as indicated. Live links in the PDF will open to a video demo if needed. (Check your device on this: you may need to copy, send to yourself but these are tested and functional). You’ll find the link takes you to a group of the exercise indicated + appropriate substitutes if needed.

Best for someone familiar with weight training, likes managing the workout, and has a solid understanding of workout structure and terms. Workouts progress to heavy weight/low reps for more intense stimulus for muscle and bone. *You could easily substitute an at-home exercise to the protocol if you’re experienced in doing so.

Workout lengths: Dependent on need for WU duration, estimate 30-40 minutes moving efficiently between. Does not include Intervals or yoga, but these are recommended if appropriate for you.

STRONGER 9: At Home (Coming Later in 2023)

Includes brief warm up and cool down with each workout. Week 4 always recovery week. Heavier weight weights for experienced – 3-6 months consistently lifting a progressively higher weight. Requires you have weights to fatigue in 5-8 repetitions or with “2 or fewer repetitions in reserve” or working knowledge of any reasons to keep weight lighter to avoid aggravating existing injury. Includes one each new strength, yoga, and an interval session weekly.  Strength WO lengths: 35-40 minutes. Interval and yoga: 20 minutes

LIFTED

Twelve unique workouts are around 45 or fewer minutes each. The workouts don’t include the warm up and cool down that you want to be sure you do. You can pair the strength training workout with cardio before and a stretch after or use the warm up and cool down videos included that will help you establish good warm up habits.  This program also includes 4 yoga videos which can be used as cool down or as mobility exercise you do on your days off. The STRONGER 1 guide includes information on how to add intervals or other cardio to your workout week.

LIFTED 2

Twelve unique workouts are around 45 or fewer minutes each. The workouts don’t include the warm up and cool down that you want to be sure you do. You can pair the strength training workout with cardio before and a stretch after or use the warm up and cool down videos included that will help you establish good warm up habits.  This program also includes 4 yoga videos which can be used as cool down or as mobility exercise you do on your days off. The STRONGER 1 guide includes information on how to add intervals or other cardio to your workout week.

DNA Analysis

If you’re interested in what your genetics tell you about your optimal exercise, motivation, and nutrition for results so we can customize your fitness program
further, message me about a combination DNA and review of results session. We can look at DNA specific to weight loss, nutrition, performance, or endurance.