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TJH Love Your Body Coaching

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Here’s a once-off full body strength training program you can do in a single day at the gym. It targets all major muscle groups and is suitable for intermediate lifters, but can be scaled up or down based on your experience.

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Full Body Strength 1- Gym

Block 1

Here’s another full body strength workout you can do in a single gym session. This version uses more dumbbells, cables, and bodyweight elements for variety and balance.

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Full Body Strength 2 - Gym 

Here’s a third full-body gym workout to keep things fresh and effective. This version emphasizes compound lifts with a variety of other exercises. 

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Full Body Strength 3 - Gym 

Male Fitness 1- Getting started and allowing clients to bring growth and accountability to every session. 

Male Build - Block 1

Creating that 'X' Frame Shape. Glutes and Shoulders- Focus. 

The 'X' Frame Female - Block 1 

Female - Block 2. working on a split training to allow for growth and progressive overload. Creating that 'X' Frame 

The 'X' Frame Female - Block 2 

The 'X' Frame Female  - Block 2 

Female- Block 3- Targeting a structured plan in all areas of the body. Build muscle with confidence. Add on program to building / creating the 'X' frame shape. 

The 'X' Frame Female  - Block 3

The 'X' Frame Female- Block 3

Male Build - Block 2 

Body Composition Change - Block 2 - Female 
Create a shape like no other. 

Body Composition Change - Block 2 - Female 

This is a program designed for someone who doesn't have much equipment to use, but still wanting to see results! 

Body Composition Change - Block 1 - Minimal Equipment

Someone who doesn't have much equipment to use. This is for you! 

Body Composition Change. ME 

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We are creating the 'X' shape look. The look most females want. Learn to train with true intensity and hard! Body Composition changes are the best! 

The 'X' Frame Female  - Block 4

The 'X' Frame Female - Block 4

The ultimate beginner guide / program to build your glutes! Ditch spending hours upon hours in the gym & simply learn to work your glutes correctly. This beginner guide allows your to work out 3 days a week, including 2 x days of glutes and 1x day of upper body. 

Build the ultimate bundle with all 4 glute growth programs. Allowing you to see results & progress the way you really need to! 

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Build Your Glutes- Part 1

Glute Series- Part 1 

Glute Growth part 2 is an intermediate workout focusing on glute 3 x per week with an upper body session included. This block is for anyone trying to build their very own glutes whilst learning new tricks/ tips and progressive overload. 

Build Your Glutes- Part 2 

Glute Series- Part 2 

Foundation Program. Get to know the gym and become the ultimate confident BOSS babe.

Building a Foundation- Beginner (2)

Building a Foundation - Block 2

Build Your Glutes (3) is the last block of the glute programs. It's a more advanced program, however- if you have completed the last 2 programs, there is no reason why you would not be able to complete this guide/ program. Once this is completed, you can start the 'Build Your Glutes' all over again. Work on preforming movements, increasing weights, reps and sets and build your glutes to be absolute fire! 

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Build Your Glutes- Part 3

Build Your Glutes- Part 3 (advanced) This program is not about how many exercises you can fit into a workout, but the quality of each individual exercise. Push yourself to your absolute MAX. 

Build Your Glutes - Part 3

Building Confidence and Getting to know the gym is really important to feel comfortable. This beginner program is designed for you to go into the gym, put your headphones in and give you a program to follow without any 'ummm's' or 'uhhhh's'. 
This program is a 3 session a week program that will go for 6 weeks. Becoming consistent in the gym and finding a new routine and habit to welcome becoming happy, healthy and confident in everything you do- inside and outside of the gym. 

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Building a Foundation- Beginner (1)

This block is a 3 day split (2 lower, 1 upper) Find your confidence and way around the gym!

Block One- Beginner

Going on from 'building a foundation 1&2. This block is 5 day split block, essentially helping you to focus on new movement and still getting to know the gym, while pushing yourself into your true potential. Whether you are a athlete or a beginner. This program strips it back and ensures you focus on technique, form and tempo. It's made for everyone! 

Building a Foundation - Beginner (3)

This HIIT Challenge includes 7 workouts per week. That's one per day. Chose as many days as you wish. 
These HIIT workouts are for anyone looking to improve cardiovascular fitness & also anyone who is strapped for time. Enjoys the quick 'get in & get out' workout. 
For all Fitness Levels - Complete these workouts in your own time. 

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The 7 Day Complete HIIT Challenge

Made for everyone who wants to improve their cardiovascular fitness and overall health. 

HIIT 7 DAY Workouts

This Block is for both males and females looking to gain strength and size. 
Consisting of full body workouts, Push/ Pull and Leg Days. 
Pushing each and every one of you to your full potential. 

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Program to Strength and Size - Block 1 

Program to Strength and Size- Block 1 

This program being the last block for this panel is NEXT LEVEL. Take it up a notch and lets really work on those shoulder /rear delts. Get them popping and pumping. 

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The 'X' Frame Female - Block 5

Next Level for rear delts and shoulders. Level up with this last block of this program!

This body composition change isn't just about scale weight & movements. It's far beyond that. It's about moving the body, progressing in your lifts, getting strong & completely changing your appearance. This program you need to be able to get out of your comfort zone, lift HEAVY and mentally tell yourself you are all in. 

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Body Composition Change- Block 3 

THIS IS A PROGRAM YOU NEED TO BE MENTALLY PREPARED TO PUSH OUT OF YOUR COMFORT ZONE.

This Male build block 3 is the back end of the whole male build foundation block. It is for the advanced gym go'er who has some sort of idea on how to lift weights and push hard. To build muscle you are wanting a progressive overload approach, increasing those weights weekly. This block has been designed to have a deload week / break period in between weeks to cycle through and allow repair on muscles. 

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Male Build - Block 3

Let's look at getting started in the gym with a really good foundation that allows you to feel grounded and confident with just starting out. 

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Getting Started Strong Foundation - Block 1

Let's look at getting started in the gym with a really good foundation that allows you to feel grounded and confident with just starting out. This 2nd block follows on from block one, with the foundation staying the same and you been able to push those weights slightly higher, lower reps and controlling your movements better. Let's use this block to progress even more. 

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Getting Started Strong Foundation - Block 2 

Starting Strong Foundation- Block 2

This program is the last block to really push your limits and understand the fundamentals of pushing hard. This block we will introduce 2 x 30 minute cardio sessions and hitting 12-14k steps DAILY! If you want it bad enough and really want to enter the next phase of you feeling your absolute best. Get this done! 

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Getting Started Strong Foundation - Block 3

The first trimester last for 12 weeks. This program focuses on a 3 x weekly split program. It's very healthy and normal to exercise in the first trimester and is both safe and important. Even for women who were not working out before becoming pregnant, getting started in a fitness program is safe. Listen to your body and enjoy! 

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First Trimester Training Program (Pregnancy)

First Trimester Training Program - Block 1 

This 3 day -  gym workout program designed specifically for the 2nd trimester of pregnancy. It focuses on maintaining strength, mobility, and cardiovascular health while keeping safety and energy levels in mind. Always check with your OB or midwife before continuing or starting any new exercise during pregnancy. The 2nd trimester is usually the most comfortable stage of them all. Approximately 14 weeks long. Energy levels usually will improve in this stage and you become more comfortable with your bump and familiar with how you're feeling.

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2nd Trimester Program (Pregnancy)

Here’s a 4-day gym workout program designed specifically for the 2nd trimester of pregnancy. It focuses on maintaining strength, mobility, and cardiovascular health while keeping safety and energy levels in mind.

2nd Trimester - Pregnancy

A safe and effective 3rd trimester gym program designed for 3 days per week, focusing on maintaining strength, mobility, and circulation while supporting your body through the final stretch of pregnancy.

✅ Guidelines for 3rd Trimester Training
Prioritize core and pelvic floor awareness (not crunches—think breath-based control).

Avoid lying flat on your back for long periods.

Reduce heavy lifting or high-intensity work—focus on control and posture.

Keep reps moderate (10–15) and rest as needed.

Stay cool and hydrated, and stop if dizzy, short of breath, or in pain.

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3rd Trimester - Pregnancy

Block designed for the last stretch before bub arrives! This structure keeps your core engaged safely, strengthens legs, glutes, back, and arms for labor/postpartum, and maintains mobility and circulation. Focus on how you're feeling.