Shape
Weeks
Workouts
Each day
Designed to help you build shapely glutes, sculpt your core and create a well-defined physique through focused, intentional training. You’ll use a combination of strength and hypertrophy training methods to build muscle, improve definition, and develop strength.
While the glutes and core are the primary focus, the program includes balanced training throughout the week to support overall strength, symmetry, and proportion.
Glutes, core and so much more.
Build your glutes, shape your core, and create a well-defined physique through focused, intentional training.
Equipment
- Dumbbells
- Stability Ball
- Resistance Band
- Bench
- Ankle weights
- Exercise Mat
Difficulty
- Warm ups and cool downs included
- Low impact modifications shown throughout
- Work at your own pace
Schedule
- 3 weeks, 12 full length workouts
- Each session is 30-45 minutes
- Flexible scheduling—adjust to fit your plan
Build it. Own it. Shape it.
Purposeful training that creates tone and definition
BUILD WITH INTENTION
Focused training to build stronger glutes, define your core, and create shape in all the right places.
- Target the glutes and abs with intentional, muscle-focused training
- Build strength, shape, and definition through progressive workouts
- Train the full body to create a balanced, well-proportioned physique
STRONGER BY DESIGN
Proven training methods come together to help you build muscle, create definition, and get more from every workout.
- Lift heavier and build a stronger foundation
- Increase training volume with techniques designed to shape muscle
- Strategic variety in exercises and training formats to keep your muscles challenged
Progress with recovery
A focused 4-day training split that delivers the challenge your muscles need and the recovery your body deserves.
- Train with purpose and a supportive schedule
- Recovery between sessions provides support for muscle growth
- A structured, easy-to-follow plan that creates consistency
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
Shape
program
What makes Shape different?
Shape is a targeted training program with a strong focus on the glutes and the core. A variety of training methods are used to not only build strength but to shape the muscle creating a balanced and sculpted physique.
How long is the program?
Shape is 4 workouts per week for 3 weeks. However, you can easily adjust your schedule and rest days at any point in the program.
How long are the workouts?
Shape workouts range between 30-45 minutes each including the warm up and cool down.
What equipment will I need?
Shape utilizes a variety of equipment to work each muscle in a series of unique movements. Throughout the program you will use:
Dumbbells
Fabric resistance band
Stability ball
Ankle weights (optional but recommended)
Bench (substitute with a sturdy chair, couch or ottoman)
What type of workouts are included?
Shape includes both heavy, low-rep sets for strength and lighter, higher-rep sets for muscle growth. This strategic programming is designed to help you improve overall muscle strength and size while also enhancing muscular endurance and definition.
Have more questions?
Please visit the help center or contact support
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Go
No equipment • Balanced variety • Travel friendly
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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.
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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.
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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.
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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
