Summer Strong 2025

Summer Strong Fitness Program: Build Strength, Tone Your Body & Feel Amazing

Congratulations to all participants who completed our Summer Strong Fitness Program! Over the course of 8 weeks, this transformative strength training and body toning journey delivered incredible energy, endless motivation, and visible results.

Program Features

• Two 45-Minute Virtual Group Training Sessions Per Week Led by qualified fitness coach, each session is crafted to challenge endurance, increase strength, and improve muscle tone.
• On-Demand Video Workouts. Train anytime, anywhere — perfect for busy schedules or added flexibility.
• Custom Nutrition Plan to fuel your body with a tailored plan designed to complement your training and enhance performance.
• Exclusive Group Chat Access Stay inspired through regular check-ins, motivational tips, and accountability support from fellow participants and trainers.
• Progress Tracking Tools Monitor your achievements, celebrate milestones, and stay focused on your fitness goals.
• Women-Only Program – A Safe & Supportive Space

Program Details

• Duration: 8 Weeks
• Cost: €179 Total — Less than €23 per week
• Next Round Starts September 2025

Ready to step into your strongest self? Enrollment for our upcoming program is now open. Whether your goal is to lose weight, build lean muscle, or simply elevate your overall fitness, this comprehensive group training experience is designed for women who want lasting change in a supportive and empowering environment. Secure your spot today and be part of a community that lifts each other up — mind, body, and spirit.

What Participants Are Saying

“Thanks Julia! Really enjoyed the course 💪 And though I had some initial worries when you mentioned a fitness test at the end, I was happy to manage it — and then jump back into class as normal 😄”
— Roisin

“Julia, very grateful for the course. I enjoyed training with you 🥰 Thanks for the extra videos, your words of support, and the uplifting mood after each class ❤️”
— Lyudmyla

Our strength and conditioning program includes a mix of bodyweight exercises and exercises with dumbbells for a comprehensive full body workout and exercises for mobility and flexibility to support overall health and prevent pain and injuries. Here are some of the exercises we covered in our fitness program:

1. World’s Greatest Stretch

The World’s Greatest Stretch is a dynamic mobility exercise that targets multiple muscle groups simultaneously, including the hip flexors, hamstrings, glutes, thoracic spine, and shoulders. It’s ideal for warming up before workouts or improving flexibility and range of motion. This stretch helps reduce injury risk, improves posture, and enhances athletic performance by opening up tight areas commonly affected by sedentary lifestyles.

How to Do It:

• Begin in a standing position. Step your right foot forward into a deep lunge, keeping your left leg extended behind you.
• Place both hands on the ground inside your right foot.
• Rotate your torso to the right and extend your right arm toward the ceiling, following your hand with your eyes.
• Hold for 2–3 seconds, then return your hand to the ground.
• Shift your weight back, straightening your front leg to stretch the hamstring.
• Return to the lunge and step back to standing. Repeat on the other side.

Progressions:

• Add a push-up before each stretch to increase upper body engagement.
• Hold each position for 5–10 seconds to deepen the stretch.
• Perform the movement slowly and deliberately to enhance control and mobility.

Regressions:

• Keep the back knee on the ground for added stability.
• Limit the depth of the lunge if hip mobility is restricted.
• Skip the rotation and focus on the hamstring stretch if shoulder mobility is limited.

2. Thread the Needle

Thread the Needle is a gentle yet effective stretch for improving thoracic spine rotation and relieving tension in the upper back and shoulders. It’s especially beneficial for individuals who spend long hours sitting or working at a desk, as it counteracts poor posture and promotes spinal mobility.

How to Do It:

• Start in a tabletop position with hands and knees on the floor, shoulders over wrists and hips over knees.
• Slide your right arm underneath your body, palm facing up, until your right shoulder and ear rest on the ground.
• Allow your torso to rotate naturally and feel the stretch across your upper back.
• Hold for 15–30 seconds, breathing deeply.
• Return to the starting position and repeat on the left side.

Progressions:

• After threading, rotate the opposite arm up toward the ceiling to increase thoracic rotation.
• Hold a light dumbbell in the reaching hand to add resistance.
• Perform the movement slowly with a longer hold to deepen the stretch.

Regressions:

• Use a yoga block or pillow under the shoulder for support.
• Limit the range of motion if experiencing shoulder discomfort.
• Perform the movement seated in a chair for a gentler variation.

3. Floor Angels

Floor Angels are a corrective exercise designed to improve shoulder mobility, scapular control, and posture. They activate the muscles of the upper back, including the rhomboids and lower trapezius, which are often underused due to forward-rounded shoulders and poor posture.

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Position your arms in a goalpost shape (elbows bent at 90°, hands pointing upward), keeping them in contact with the floor.
• Slowly raise your arms overhead, maintaining contact with the floor throughout the movement.
• Lower your arms back to the starting position.
• Perform 10–15 repetitions with controlled movement.

Progressions:

• Perform the exercise standing against a wall to challenge posture and alignment.
• Add light resistance bands to increase muscular engagement.
• Increase reps or hold the top position for a few seconds.

Regressions:

• Allow arms to lift slightly off the floor if shoulder mobility is limited.
• Reduce the range of motion and focus on maintaining scapular control.
• Perform the movement with arms straight if bending causes discomfort.

4. Bodyweight Squats

Bodyweight squats are a foundational lower-body exercise that strengthens the quadriceps, hamstrings, glutes, and calves. They also engage the core and improve balance, coordination, and joint mobility. Squats are essential for functional movement and can be adapted for all fitness levels.

How to Do It:

• Stand with feet shoulder-width apart, toes slightly turned out.
• Engage your core and keep your chest upright.
• Push your hips back and bend your knees to lower into a squat, aiming for thighs parallel to the ground.
• Keep knees tracking over toes and weight distributed evenly across your feet.
• Press through your heels to return to standing.
• Perform 10–12 repetitions.

Progressions:

• Add a jump at the top for plyometric training (jump squats).
• Hold dumbbells or a kettlebell for added resistance.
• Slow down the descent (eccentric squats) to increase time under tension.

Regressions:

• Use a chair or wall for support.
• Limit depth to a half or quarter squat.
• Perform squats with feet wider apart for increased stability.

5. Walk to Plank and Back

Walk to Plank and Back is a dynamic full-body movement that activates the core, shoulders, chest, and hamstrings. It’s excellent for warming up before strength training or cardio workouts. This exercise improves flexibility, coordination, and muscular endurance while promoting spinal alignment and posture.

How to Do It:

• Begin standing tall with feet hip-width apart.
• Hinge at the hips and place your hands on the floor, bending your knees slightly if needed.
• Walk your hands forward until you reach a full plank position—shoulders stacked over wrists, body in a straight line.
• Hold the plank for 1–2 seconds, engaging your core and glutes.
• Walk your hands back toward your feet and return to standing.
• Repeat for 8–12 reps.

Progressions:

• Add a push-up at the bottom of the plank for increased upper body engagement.
• Perform the movement faster to elevate heart rate.
• Incorporate a jump at the top for a cardio boost.

Regressions:

• Walk out only to a tabletop position (hands and knees) instead of a full plank.
• Keep knees slightly bent throughout to reduce hamstring strain.
• Use a wall or elevated surface to reduce the range of motion.

6. Shoulder Taps

Shoulder Taps are a core stabilization exercise that also strengthens the shoulders, chest, and arms. They challenge anti-rotational control, helping to build a strong and stable midsection. This movement is ideal for improving coordination and body awareness.

How to Do It:

• Start in a high plank position with hands under shoulders and feet hip-width apart.
• Engage your core and glutes to keep your body stable.
• Lift your right hand and tap your left shoulder, then return it to the ground.
• Repeat with the left hand tapping the right shoulder.
• Continue alternating for 20–30 seconds or 10–15 reps per side.

Progressions:

• Bring feet closer together to increase core challenge.
• Add a push-up between each tap.
• Perform on an unstable surface like a BOSU ball or balance disc.

Regressions:

• Widen feet to increase stability.
• Perform from knees to reduce load on shoulders and core.
• Slow down the movement to focus on control.

6. Sit-Ups

Sit-ups are a classic abdominal exercise that targets the rectus abdominis and hip flexors. They help build core strength, improve posture, and support spinal stability. When performed correctly, sit-ups can enhance athletic performance and reduce the risk of lower back injury.

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Cross your arms over your chest or place hands behind your head (without pulling on the neck).
• Engage your core and lift your torso toward your knees, keeping your feet grounded.
• Lower back down with control.
• Perform 10–20 repetitions.

Progressions:

• Hold a weight plate or medicine ball for added resistance.
• Add a twist at the top to engage obliques.
• Perform on a decline bench to increase difficulty.

Regressions:

• Perform crunches instead, lifting only the shoulders off the ground.
• Use anchored feet or assistance from a partner.
• Reduce range of motion and focus on slow, controlled movement.

6. Butterfly Sit-Ups

Butterfly Sit-Ups are a variation of traditional sit-ups that reduce hip flexor involvement and emphasize the abdominal muscles. They also increase flexibility in the inner thighs and groin due to the butterfly leg position.

How to Do It:

• Sit on the floor with soles of your feet together and knees dropped outward.
• Lie back with arms extended overhead.
• Engage your core and sit up, reaching forward past your feet.
• Lower back down with control.
• Perform 10–15 repetitions.

Progressions:

• Hold a light weight or medicine ball and reach it past your feet.
• Add a twist at the top to target obliques.
• Increase reps or tempo for a cardio challenge.

Regressions:

• Use arms to assist the sit-up by swinging them forward.
• Perform partial sit-ups if full range is difficult.
• Place a cushion under the lower back for support.

7. Bird Dog

Bird Dog is a core stability and balance exercise that strengthens the lower back, glutes, and shoulders. It promotes coordination between upper and lower body and is especially effective for improving posture and spinal alignment.

How to Do It:

• Begin in a tabletop position with hands under shoulders and knees under hips.
• Extend your right arm forward and left leg backward, keeping hips and shoulders square.
• Hold for 2–3 seconds, then return to the starting position.
• Repeat on the opposite side.
• Perform 8–12 reps per side.

Progressions:

• Add a crunch by bringing elbow to knee before extending.
• Hold each rep for 5–10 seconds to increase core engagement.
• Use ankle and wrist weights for added resistance.

Regressions:

• Perform only arm or leg extensions separately.
• Reduce range of motion and focus on control.
• Use a wall or mirror to monitor alignment.

8. Static Lunges (Split Squats)

Static Lunges, also known as split squats, are a unilateral lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. They improve balance, coordination, and muscular symmetry, making them ideal for correcting imbalances and building functional strength.

How to Do It:

• Stand with one foot forward and the other foot back, both feet flat on the ground.
• Lower your body straight down by bending both knees to 90°, keeping your torso upright.
• Push through the front heel to rise back up.
• Repeat for 10–15 reps, then switch legs.

Progressions:

• Hold dumbbells or a barbell for added resistance.
• Elevate the rear foot on a bench (Bulgarian split squat).
• Add a pulse at the bottom for increased time under tension.

Regressions:

• Use a wall or chair for balance support.
• Reduce depth of the lunge.

9. Single Arm Dumbbell Thrusters

This compound movement combines a squat with an overhead press, engaging the legs, shoulders, core, and cardiovascular system. It’s efficient for building strength and endurance simultaneously and is ideal for full-body conditioning.

How to Do It:

• Hold a dumbbell at shoulder height with one hand.
• Perform a squat by lowering your hips until thighs are parallel to the ground.
• As you rise, press the dumbbell overhead in one fluid motion.
• Lower the dumbbell back to shoulder height and repeat.
• Perform 8–12 reps per side.

Progressions:

• Use a heavier dumbbell.
• Perform alternating arms with each rep.

Regressions:

• Use a lighter weight or no weight at all.
• Break the movement into separate squat and press phases.
• Reduce squat depth.

10. Reverse Flys

Reverse Flys target the rear deltoids, rhomboids, and trapezius muscles, helping to improve posture and shoulder stability. They counteract the effects of forward-rounded shoulders and are essential for balanced upper-body development.

How to Do It:

• Hold a pair of dumbbells and hinge at the hips with a flat back.
• With a slight bend in the elbows, raise your arms out to the sides until they’re parallel to the ground.
• Squeeze your shoulder blades together at the top.
• Lower the weights with control.
• Perform 10–15 repetitions.lder height and repeat.

Progressions:

• Increase weight or reps.
• Perform on an incline bench to isolate the movement.
• Add a pause at the top for increased muscle activation.

Regressions:

• Use a lighter weight or no weight at all.
• Perform seated to reduce strain on lower back.