Lift Like Laura

A series of programs with a mix of bodyweight training, lifting, gymnastics style conditioning, & so much more!

What is Lift Like Laura?

Lift Like Laura includes programs that I have made for myself. They are advanced, 4- or 6-week programs that include changes in reps, tempo, or progressions in the exercise throughout the month to ensure progression. Each program typically has a different focus (e.g. strength, skill, power, hypertrophy, endurance, etc.).

Are there multiple Lift Like Laura Programs?

Yes! My goal is to get a new LLL program out every 4-6 weeks depending on the length of the previous program, so you can use these for your training over time!

So far, you can find the following LLL programs below:
August 2021
January 2022
February 2022
April 2022
June 2022
July 2022

Lift Like Laura – August 2021

What is the focus of this month?

This month has more of a strength/power focus – so higher weight, lower reps for some of the heavier exercises.

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. Each day has a core burner at the end of each workout. It is designed to be a 4 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program also includes a little handstand work here and there, so you should be able to hold a wall handstand for at least 20 seconds.

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Barbell + plates
– Big looped bands
– Dumbbells or kettlebells
– TRX or rings (but can sub a bench/bands depending on the exercise)
– Bench
– Pull up bar
– Parallel bars or pull up bar where you can do dips
– Stability ball or physioball
– Ankle weights or knee extension machine (you can substitute bands or a dumbbell depending on your set up)

What are people saying about it?

Click here to see some reviews!

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!

Lift Like Laura – January 2022

What is the focus of this month?

This program focuses more on general full body strengthening. It has some moderate rep ranges and some lower rep ranges to get a variety of stimuli to your muscles in an organized and effective manner throughout the program!

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. Each day has a core burner at the end of each workout. It is designed to be a 6 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program also includes a little handstand work here and there, so you should be able to hold a wall handstand for at least 20 seconds. The program does have exercises like a ring muscle up and a pistol squat programmed, but it does offer some substitutions for more advanced exercises too!

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Barbell + plates
– Big looped bands
– Dumbbells or kettlebells
– Box/step – sturdy enough for box jumps
– Bench
– Pull up bar
– Rings
– Socks/sliders
– Glute ham machine, heavy piece of furniture, or partner to hold feet – somewhere to do nordic hamstring curls

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!

What are people saying?

Click here to see some reviews!

Lift Like Laura – February 2022

What is the focus of this month?

This program focuses more on general full body strengthening with a little more lower body prehab focus compared to other programs. It has some moderate rep ranges and some lower rep ranges to get a variety of stimuli to your muscles in an organized and effective manner throughout the program!

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. Each day has a core burner at the end of each workout. It is designed to be a 6 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program also includes a little handstand work here and there, so you should be able to hold a wall handstand for at least 20 seconds. The program does have exercises like an archer push up programmed, but it does offer some substitutions for more advanced exercises too!

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Barbell + plates
– Big looped bands
– Dumbbells or kettlebells
– Box/step – sturdy enough for box jumps
– Bench
– Pull up bar
– Rings
– Small looped band (aka booty band)
– Stability ball aka physioball
– Wall

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!

Lift Like Laura – April 2022

What is the focus of this month?

This program focuses more on general full body strengthening and lower body power. It has some moderate rep ranges and some lower rep ranges to get a variety of stimuli to your muscles in an organized and effective manner throughout the program!

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. Each day has a core burner at the end of each workout. It is designed to be a 6 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program also includes a little handstand work here and there, so you should be able to hold a wall handstand for at least 20 seconds. The program does have exercises like an L sit pull up and bar muscle up programmed, but it does offer some substitutions for more advanced exercises too!

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Barbell + plates
– Big looped bands
– Dumbbells or kettlebells
– Box/step – sturdy enough for box jumps
– Bench
– Pull up bar
– Rings
– Small looped band (aka booty band)
– Landmine set up or a few towels in a corner
– Parallel bars or 2 high boxes
– Wall

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!

Lift Like Laura – June 2022

What is the focus of this month?

This program focuses more on general full body full range strengthening, mobility, and stability. It focuses more on improving your range of motion while strengthening to create a good foundation for workouts going forward. You can use this as a deload program or to ease into the Lift Like Laura programs too!

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 4 days per week. There will be two lower body focused days and two upper body focused days. Each day has a core burner at the end of each workout. It is designed to be a 4 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an intermediate program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program does have some deep squatting in it, but can be modified to the depth you have available. You should be able to do 8 push ups (or modified push ups) and 6 band assisted pull ups with proper form to do the program.

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Dumbbells or kettlebells
– Bench
– Furniture slider/socks/towel
– Big looped bands
– Small looped band (aka booty band)
– Step, box, plates, or 2 yoga blocks
– Pull up bar
– Stability ball/physioball
– Ab roller (can substitute with dumbbell you can roll or barbell)

What are people saying about it?

Click here to see some reviews!

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!

Lift Like Laura – July 2022

What is the focus of this month?

This program focuses more on general full body strengthening and lower body power. It is a little bit biased toward power compared to other LLL programs and only requires dumbbells and a pull up bar! I may be biased, but this was probably my favorite LLL program so far!

How long does this program take?

This program will take about 1-1.5 hours per day and is designed for 5 days per week. There will be two lower body focused days, two upper body focused days, and one full body day. Each day has a core burner at the end of each workout. It is designed to be a 6 week program with a combination of self progressions and program progressions made from week to week (weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. A typical workout involves a warm up, 12 exercise workout, 3 exercise core burner, and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program does have some deep squatting in it, but can be modified to the depth you have available. You should be able to do 5 alternating lunge jumps with good form, 8 Australian rows, and 6 kneeling push ups with proper form to do the program.

What equipment do I need?

Access to a full gym will likely be needed, as the following equipment is required:
– Dumbbells or kettlebells
– Bench, box, sturdy chair, or park bench
– Furniture slider/socks/towel
– Pull up bar, playground equipment, or countertop overhang, TRX straps, or sheet/towel over a door if you’re substituting the pull ups

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!

Can I do this with other programs?

This program is designed to be performed on its own as it is a full body program that has a fairly high volume. If you would like to add a little bit of lighter cardio in there (jogging, light biking, etc.), I would keep it at a max of 20-30 minutes, 3-4 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

How much is it?

$25 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!

Reviews

LLL – August 2021 Reviews

Through the program, I have gained more mobility and better strength in usually (for me) under-worked muscles. I have noticed drastic improvements in control and strength related to inversions. I now have an improved understanding of the relationship between mobility, stability and strength and a better understanding of how to work different muscle groups. The videos give a great visual/aural understanding of the movements and are clearly explained. I like that progressive overload is implied through increased reps throughout the weeks. The crispness and detail in the program exceeded all my expectations, so thank you so much for making this program accessible!
– Margot

I’m enjoying the variation and attention to prehab work. It helped me focus and the videos were super helpful.
– IG: @jillianbosserdet

I love the organization of the program! It is giving me hope to get back to my body and truly train properly! I love the videos on how she explains the exercises and the breakdown of days. It’s also nice to have a tracking sheet to write down weights/improvement etc! Through the program, I learned that our bodies are so important and we have to go back to basics in order to truly grow!
– Kris K.

The program increased my strength and motivation. It gave me more confidence in the gym and increased my interest in skills like handstands. It included easy to follow instructions and videos.
– Jilian

LLL – Jan 2022 Reviews

The program helped me increase strength. It kept me on track and organized with training! I loved the video demos – those were super helpful.
– IG: @krististoroschuk

With the program I was able to increase strength and joint integrity and build strength, confidence, and mobility. I loved the whole format and learned the importance/benefit of adding in more prehab movements.
– Anonymous

LLL – June 2022 Reviews

The program helped make workouts more enjoyable. The exercises just makes sense and all the progressions and order of exercises made me feel like I was working towards something. Great program!
– Anonymous

Sign up for the monthly newsletter here!