Within minutes of signing up, you will get an email with access to the app. At that point, you will create your username and password. And then you will have immediate access to the app and your workouts will start the following Monday!

As stated above this program is delivered in 5-week phases. To see the most progress in your physique goals it is recommended that you follow the programming how it is laid out. However, for those with just too much to do and not enough time, you can easily make changes to both phases to fit your schedule and still make really great progress towards your goals. My recommendation is to prioritize the strength workouts over HIIT. The weeks are laid out like this: 3 Full Body Strength Training Workouts: 30-40 minutes 1 HIIT Workout: 20 minutes However, if your schedule does not allow for 4 days of workouts, you can skip the HIIT workout. The strength days are by far the most important.

You will need: At least one set of dumbbells A set of fitness bands A bench or step These are dumbbell based programs so you will need weights to do the programs. I get a lot of questions as to what size - to begin, 2 sets is ideal - one medium and one heavy 'for you'. You don't need a full gym for this program. If you find that the weights you have aren't going to work once you start the program, you can always get what you need quickly at a big box retailer/Amazon. Facebook Marketplace also has some good deals.

All fitness levels can do these workouts! Whether you're a beginner, intermediate or advanced, you start with the weight that is right for you! For beginners, there is an instruction video for every exercise movement so that you can learn exactly what you are supposed to do. Work on your form with each movement, and progress at the rate you are comfortable with. Start with light weights, get comfortable with the movement for the first 1-2 weeks of each phase and then as you feel comfortable, increase the weight, working to make each movement challenging! You want to work up to a weight that is difficult. It is those difficult reps that are going to create the most impact on your body composition! As you move through the phases, each week you will begin feeling more and more confident in the movements, and you'll be able to push yourself further! For those more Advanced, there is always room to progress with the movements, lifting heavier, increasing time under tension, or increasing the number of reps. Use this programming to focus on the most effective and efficient workouts. Track your progress over time and continue improving. You are going to love the way this app tracks your history on each lift!

Ideally, you should not do too much other exercise while doing this program for the best results. You can take leisurely walks or bike rides as much as you’d like but you don't really want to do anything excessive. If you are doing a lot of extra cardio for example, it WILL take away from your results. Feel free to throw in a yoga class, the occasional Zumba, Body Pump, or Boxing class is fine...occasionally: 2-4 times per month. But don't go overboard. You need to be sure you’re taking rest days. If you are adding this program on top of other training, you need to be aware that you are overtraining your body and not giving your body sufficient time to recover. Recovery is NECESSARY for optimal results.

Yes! Next to every workout within the program, there is a substitute button. You can click that button and my app will automatically pull up every workout that focuses on a similar muscle group. This takes all the guesswork out for you, making it super easy for you to swap exercises. Absolutely hate one of the exercises I programmed, swap it out! Don't have the right equipment to do a specific workout, swap it out! Have an injury and want to give that area some time to recover, swap it out!

Yes, every exercise includes a video so you can always see exactly what the movement is and learn the proper form.

Spiral Strong is a monthly subscription that can be canceled at any time, no questions asked. You simply cancel your subscription right in the app! However, if within the first 7 days of your initial purchase you are not satisfied, please reach out to me and I will give you 100% of your money back and cancel your subscription for you! Recurring Payments: Your monthly payment will take place every month on the same day of the month, as your initial purchase. Beyond the 7-days you are welcome to cancel at any time. However, no prior payment will be refunded, but all future payments will be canceled and recurring payments will be suspended. You will continue to have access until the end of your current billing cycle. At the end of that cycle, your access will be revoked, and no future charges will be assessed. Cancellation during the middle of a billing cycle will not result in a prorated refund.

Send me an email at: jen@upwardspiralfit.com and I will help clarify anything you need!