Workouts are delivered in 6-week cycles that include gradual progressions from week to week. These progressions, which are thoughtfully programmed and use research-backed methods such as Progressive Overload, allow you to make small weekly improvements that accumulate into observable progress over time - while aligning workouts to your hormonal cycle.

Elevate is programmed with a unique balance of resistance (strength) training, cardiovascular training, mobility training, and movement coordination. With the plethora of benefits that come with resistance training, it serves as the foundation for Elevate workouts.

However, the format of each workout is thoughtfully designed to incorporate the correct amount of cardio, mobility, and movement coordination in order to improve your fitness in all of these key areas. Movement variation and mobility is another important cornerstone of our philosophy - hence the additional active mobility days and flow workouts alongside the main workouts.

Elevate is designed with an essentialist approach, meaning that the most equipment you would ever need available would be commonly found in just about every gym (barbell/weights, TRX, dumbbells, kettlebells, a common cable machine, simple cardio equipment such as a bike or rower - but these can be substituted easily).

For exercises that would require equipment commonly found in a gym, there will always be an "alternate exercise" available that could be performed at home with minimal equipment (dumbbells, a sturdy surface, stairs, etc.) - so no matter where you are, you can always get a great workout with what you have available.

Yes! Elevate is designed with an essentialist approach, meaning that the most equipment you would ever need available would be commonly found in just about every gym (barbell/weights, TRX, dumbbells, kettlebells, sometimes a common cable machine).

For exercises that would require equipment commonly found in a gym, there will always be an "alternate exercise" available that could be performed at home with minimal equipment (dumbbells, a sturdy surface, etc.) - so no matter where you are, you can always get a great workout with what you have available.

Elevate's main workout days are designed to take anywhere between 30-45 minutes. However, each workout includes a unique and effective Short on Time format designed to take 20-30 minutes that will keep you progressing along in a short amount of time.

The optional active mobility days and Flow workouts are designed to leave you feeling good after 15-20 minutes of low-intensity movement.

Elevate is set up to have 4 active workout days and 2 optional active mobility days (these are perfect for leaving you feeling energized in the morning). If you need to alter that for your own schedule, that’s totally fine! Take your rest days as needed and complete the workouts on whichever days work best for you. If you’re working out 3 days per week, just alternate which of the four main workout days you skip each week! Feel free to reach out to us at info@baselinewellness.io if you'd like any assistance or pointers.

Elevate workouts are carefully designed so that you can push it during your follicular and ovulatory phases, modify your workouts during your luteal phase, and either modify or replace your workouts altogether with Flow sessions during your menstrual phase and still make progress on your fitness journey.

The purpose for this design is to always provide your body with the appropriate exercise stressors depending on what phase you're in so that we can maximize our body's ability to adapt and make progress - in the case of exercise, more is not always better!

Alternatively, if you don't menstruate, you can complete the workouts as prescribed or modify them as needed in order to make progress and see results.

Check out or Cycle-Syncing fitness guide to get a more detailed view of how we approach cycle-syncing workouts and learn how to tailor this approach to your own workouts if you want!

No problem! If you want or need to workout 3 days a week instead of 4, our suggested method would be to rotate the day of training you miss each week - for example, in Week 1, miss Day 1; in Week 2, miss Day 2; and so on until you get to Week 5, where you’ll miss Day 1 again. This will ensure you still hit each main movement and each training format frequently enough to keep progressing.

Of course! Although Elevate workouts include menstrual cycle modifications, the workouts are fundamentally designed so that anyone and everyone can partake in the program and see amazing results.

We're always here to help and support you along your fitness journey. Use the messaging feature within our website to reach us for any and all training questions, get form feedback, or just say hi!

Alternatively, you can email us at info@baselinewellness.io

You'll usually be able to expect a response within 24 hours, if not sooner.