Construct
Weeks
Workouts
Each day
Build lean muscle, improve cardiovascular fitness, and increase your overall work capacity by training two different energy systems at once.
Each week includes dedicated strength workouts, paired with MetCon sessions that challenge your body in a unique and efficient way.
Alternate between lower intensity resistance training and higher intensity conditioning to challenge your body from multiple angles. Avoid plateaus, stay engaged, and continue making sustainable progress week after week.
Two systems. One program.
Strength days build lean muscle through controlled resistance training. Conditioning days combine compound movements to elevate your heart rate and build endurance, power, and resilience.
Equipment
- Dumbbells
- Resistance band
Difficulty
- Warm ups and cool downs included
- Low impact modifications shown throughout
- Work at your own pace
Schedule
- 8 weeks, 32 full length workouts
- Each session is 40-45 minutes
- Flexible scheduling—adjust to fit your plan
Building more than muscle
Develop lean muscle, boost cardiovascular fitness, and increase your work capacity
Strength Training
Build strength through controlled and intentional resistance training.
- Two dedicated strength sessions per week using minimal equipment
- Resistance training builds lean muscle and increases overall strength
- Creates the strength foundation that powers better performance
Metabolic Conditioning
Elevate your cardiovascular fitness and work capacity.
- Two MetCon sessions per week utilizing compound movements
- Improve cardiovascular fitness and muscular endurance
- Build athletic performance, endurance, and power
Powered by Balance
Avoid plateaus or burnout by structuring intensity and recovery strategically.
- Alternates lower-intensity strength days with higher-intensity conditioning days to challenge the body from multiple angles
- Built-in rest days support recovery without disrupting momentum
- A balanced, repeatable structure designed for long-term progress.
Heather has made it simple to get started on your fitness journey, creating a comprehensive, simple and effective platform with workouts and nutrition to help you achieve your fitness goals."
I love how simple this app makes staying on track. Being able to add the workouts to my calendar and just click right into that day’s workout is a game-changer for me. As a busy toddler mom, I don’t have time to overthink fitness, and this makes it so easy to stay consistent and actually enjoy it."
I would definitely recommend it! The app is well designed, easy to follow, and it keeps the essence of Heather’s workouts while adding great extras like recipes, guides, and programs. It really feels like having everything you need in one place."
Starting is simple — and free.
Pay nothing today. You’ll get seven days free then your subscription auto-renews unless cancelled.
Annual
$155.88 usd auto-renews yearly, after free trial
Monthly
$19.99 usd auto-renews monthly, after free trial
Frequently asked questions
Common questions about the
Construct
program
What makes Construct different?
Construct trains two different energy systems at once.
Strength training builds muscle and power. It makes your muscles bigger, stronger, and better at producing force - plus it builds resilience in your joints and connective tissue.
Metabolic conditioning builds your engine. It trains your heart and lungs to work more efficiently, helps your muscles keep going longer without tiring out, and improves your ability to sustain effort over time.
How long is the program?
Construct is 4 workouts per week for 8 weeks. However, you can easily adjust your schedule and rest days at any point in the program and follow along at your own pace.
How long are the workouts?
Construct workouts range between 40-45 minutes each including the warm up and cool down.
What equipment will I need?
Construct can easily be completed at home with minimal equipment, so there's no gym required.
Throughout the program you will use:
- Light, medium and heavy dumbbells
- A fabric resistance band
What does a typical week look like?
While you can adjust your program schedule and workout days, the recommended schedule for Construct is:
- Monday: Upper Body Strength
- Tuesday: Full Body Conditioning
- Wednesday: Rest
- Thursday: Lower Body Strength
- Friday: Full Body Conditioning
- Saturday & Sunday: Rest
Have more questions?
Please visit the help center or contact support
Exclusive programs made to move you
Discover a growing library of programs offering a variety of training methods. Designed by Heather and built with flexible scheduling in mind. Just press play and follow along!
Shape
Strength • Hypertrophy • Glute & core focus
Designed to help you build strong, shapely glutes, sculpt and define your core, and create a balanced, well-defined physique through focused, intentional training.
Weeks
Workouts
Each day
Go
No equipment • Balanced variety • Travel friendly
Get moving anytime, anywhere with this no equipment program. A variety of strength, HIIT, cardio & mobility sessions make it easy to get started and stay consistent.
Weeks
Workouts
Each day
Stride
Build strength • Enhance mobility • Avoid burnout
Made for active lifestyles and cardio-based training. Build strength, balance, and control while supporting better movement efficiency and long-term consistency.
Weeks
Workouts
Each day
Power
Build lean muscle • Improve energy • Increase metabolism
This progressive, three-phase training experience is designed to help you get stronger, build lean muscle, and finish feeling energized inside and out.
Weeks
Workouts
Each day
Lean
Build lean muscle • Burn fat • Improve endurance
Hypertrophy, strength, Pilates, HIIT and MetCon workouts are all utilized to keep our bodies moving in different ways to resist plateauing and keep our muscles guessing.
Weeks
Workouts
Each day
Fusion
Pilates, strength & cardio • Improve muscle tone • Increase mobility
A combination of Pilates, strength & cardio training are used to build a strong core, increase muscle tone, improve posture, balance and coordination.
Weeks
Workouts
Each day
