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Shape

Train alongside a female community building strength, muscle, & confidence.
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Days per week 5
Workout length 60-75 min
Level Beginner+
Training style Functional fitness
Overview

The Shape program is specifically crafted to support and empower the female community, fostering strength, fitness, and confidence. Tailored to cater to the needs and desires of everyday female athletes, it's a platform where women can grow and thrive in their fitness journey while being part of a supportive community and gaining valuable knowledge.

Key movements

Barbell RDL, DB Bench Press, Barbell Reverse Lunge, Run/Bike

Training split

M Full Body - RDL

T Conditioning - Run/Row

W Full Body - DB Bench

T Rest

F Full Body - Reverse lunge

S Interval Conditioning

S Rest

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FAQ's

When should I start this program? Plus

You can start at any time, as the program is designed to adapt to different fitness levels and life stages. If you're pregnant or postpartum, consult a coach for modifications.
Can I run alongside my MARCHON™ programmes? Plus

Yes, you can run the WOMEN’S program alongside other training, but keep these points in mind:

Add light cardio (e.g., steady-state running or cycling) without interfering with recovery.
Avoid high-intensity overlap (e.g., don’t do heavy lifting or high-impact workouts on the same days).
Prioritize recovery to ensure you aren’t overtraining.
Can I do this program while pregnant or postpartum? Plus

We recommend consulting a coach or medical professional for modifications, but many exercises can be adapted for different stages of pregnancy and postpartum recovery.
Is coach support Available? Plus

Yes, our dedicated coaching team is available for questions or guidance.