Power Happens Express 1.0 Intermediate/Advanced

Suitable for: Home or Gym

This is the time-efficient track in the Power Happens collection, built for intermediate to advanced women who are confident with all major movement patterns, comfortable lifting heavy loads, and working within a shorter training window.

Four 3-week programs work through max strength and low-rep strength methods, including wave loading and the 5x5 approach. The workouts are built around high-value compound movements that deliver a genuine strength stimulus in a condensed format. This plan does not teach foundations. It uses them. Three full body strength days per week, two SIT finishers, and an optional HIIT session. Sessions run 30-40 minutes with no alternate needed.

• 12 weeks | 4 programs, 3 weeks each


• 5 days/week: 3 Strength + 2 SIT Finishers + 1 Optional HIIT + 1 Optional Core & Mobility


• Workout length: 30-40 min (no alternate)


• Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)

As with any exercise program, you should have clearance from your medical provider before starting. This is especially important if you have low bone density or any medical condition that may affect the safety of these exercises.