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Cheap work outs, Bikini workouts, Office workouts, workout plans

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Kelly Greenslade

Short, sharp, simple 15-min workouts daily.

For you

Quick and Easy

Simple

Starter

Short

15-min workouts

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Gym Quickies

Easy, simple and short program for busy people

Muscle Building

Bikini Focus

Bikini Model

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Bikini Baby

Program designed to Develop athlete for the IFBB Bikini Division.

Bikini Athlete

Bikini

Physique

Body Building

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Bikini Queen I

Bikini Queen

Specifically designed to work on Bikini and Sports divisions for Physique Competitions. Creating a great X Frame base for competitors.

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Bikini Queen II

Level up the Bikini Queen

Designed to build a bikini physique, all tempo work to slow it down.

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Bikini Queen III

Bikini Queen IV

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Bikini Queen V

Program designed to create a bikini athlete physique. High Glute, hamstring and rear delt focus.

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Bikini Queen VI

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Bikini Queen VII

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Bikini Queen VIII

Bodybuilding

hourglass figure

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Upper Body workout and core workouts to support anyone with Lower limb injuries or recovery from lower body surgery

Upper Body

Recovery

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Upper & Core Only

Upper Body & Core

For those wanting to workout in the gym while their lower body is recovering.

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Upper & Abs

Abs & Core II

Power Lifts and Accessories Even Spread of Upper Body and Lower Body

Power

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Power Up - Even Upper and Lower Split

Power UP - Even Split

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Power Up II

Power UP - Lower Dominant

Focus on upper body and abs, adding Legs back in.

Mostly Upper

4 Days

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Level-Up

Shoulders, Bis, Tris, Chest, Abs and a little Legs

Level Up 1

6 Weeks of Specific Building program for all body parts.

Building Muscle

Even Splits

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Level-Up II

Even Splits of Upper and Lower with a mixed session

Level Up 2

Working on building a physique for the Bodybuilding category. Strong legs and upper creating a large X Frame!

Men's Physique

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Building a Bodybuilder

Building a Body Builder - Focus is on Chest Shoulders and Legs to help create a body builder shape

Building a Bodybuilder II

Block designed to build a body building physique

Program designed to create a balanced frame for body building physique

Building a Bodybuilder III

Body Building basics. Stripping it back to the bro splits and keeping it simple.

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Building a Bodybuilder IV

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Building a Bodybuilder V

Sessions to focus on growth all over body, creating an X Frame Shape and Muscle Mass

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Building a Bodybuilder VI

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Building a Bodybuilder VII

Resistance Bands

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Resistance Band Block

At home program utilising resistance bands only

Resistance Bands 1

Fitness

At Home

Home workout

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At Home Body

At Home (Body)

Home Work Out

Minimum Equipment

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At Home II

Program designed for a full 30 min workout utilising only Dumbbells. Can be great for Travel, Home Gym or quick work place workouts.

Dumbbell

Minimal Equipment

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Dumbbells Only

Dumbbell Workout

Sports Model Physique Building. 
Aiming to create an X Frame shape - Lots of legs, booty and shoulders.

Sports Model

Sports Athlete

Sports Model I

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Sports Model II

Program designed to create a sports model physique. High Glute, hamstring and rear delt focus.

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Sports Model III

Program designed to create a X frame athlete physique. High Glute, hamstring and rear delt focus.

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Sports Model VII

Sports Model IV

Sports Model V

Sports Model physique building with inspiration from bodybuilding legend Arnold Schwarzenegger. Modified to suit the x frame requirements for a sports and even Fitness Athlete.

Fitness Model

Physique Coaching

X Frame

Sports

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Sports Model VI

Building a Wellness Physique for Wellness Competition. Lower Body Dominant Workouts with focus on back and Shoulders for Upper

Wellness

Lower Body Dominant

Wellness Queen

Wellness Queen I

Program focused on Building a Wellness physique. Bottom heavy and great definition in the top half.

Physqiue

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Wellness Queen II

High Glute and Leg Focus to create bottom heavy physique

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Wellness Queen III

Block designed to build a Wellness physique

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Wellness Queen IV

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Wellness Queen V

Mixed

Upper and Lower

Balanced Sessions

This workout is designed to do from 1-3 circuits of the program dependent on your time availability. 

First round is 7 sets, 7 reps and 7 second break
Second round is 6 sets, 6 reps and 6 second break
Third round is 5 sets, 5 reps and 5 second break

Choose to do as many rounds as you can.

Circuit

Quick workout

Fit and Fast

Circuit style workout - choose the length of workout.

Sessions that are a mix of Lower and Upper for the Gym

Mixed Sessions

Mixed Gym

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Mixed It Up

Mixed Up I

This Program is designed for you to really push and test your limits. Suggested for seasoned lifters who know how to lift well and know when they can push and know when to back off.

Back Off Sets

Power and Progression

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Test Yourself - Upper Dominant

Test the Limits Part 1

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Test Yourself II

For new clients or someone wanting to revisit the good classic lifts and have a basic program.

Beginner

Basic Program

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The Beginning

(Legs, Posterior, Glutes and Shoulders & Bis)

Basic Lifts 

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The Beginning Lower

This is a 4 day per week full body home based program designed to be run along side your 21 Day to New you Challenge.  You would be best to have at the least a resistance band and booty band to get the most out of this program.

Home

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21 Day Challenge - At Home

21 Days New You - At home with bands

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21 Day Challenge - Gym Sessions

21 Days New You - Gym Sessions

Fitness for anyone. Peeling back to the basics of lifting and keeping it simple for a great workout.

Fitness Program 1

Other (5)