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Online Training &
Fitness Programs

Find Your Program

Anamari created these online training programs through science-based principles for individuals who have busy lives, cannot commit to a specific time for in-person training, or are looking for a more cost-effective training program. Programs are suitable for all fitness levels and can be customized for whatever equipment you have access to, whether a commercial gym fully stocked or from the comfort of your home.

What’s Included

PDF GUIDEBOOK

You will receive extensive education where you will learn the importance of a structured training program, the purpose of each training block, the importance of progressive overload, what training intensity is and how to apply it, the importance of warming up, cooling down, and deload weeks, the science of muscle building and fat loss, and much more!

 

SCIENCE-BASED WORKOUT PROGRAM BASED ON UNDULATING PERIODIZATION WITH APP ACCESS

Undulating periodization involves fluctuations in the load and volume (e.g., repetitions and volume-load) of exercises. In other words, your training will alternate between phases of volume and intensity. Volume-focused days will contain higher rep averages and an increase in sets. This allows you to optimize muscle growth. Intensity-focused days will have fewer reps and sets, focusing on improving relative strength. Each training block is 3 weeks, then you will undulate to a different rep and set range focus.

 

SPECIFIC WARM-UP AND COOL-DOWN ROUTINE

The warm-up and cool-down are integral parts of your training session. You will receive a specific structured effective warm-up and cool down using the RAMP method (Raise, Activate, Mobilize, and Potentiate) for each workout to prime your body, optimize your performance, and reduce the chance of injury.

 

LOG & TRACK YOUR WEIGHTS IN-APP

Tracking progress is an essential part of a training program. You will be able to log and track your weights and track your progression in the app.

 

MODIFICATION & ALTERNATIVE EXERCISE OPTIONS

Workouts include modification and alternative exercises to accommodate varying levels of fitness.

 

CARDIO PLAN

You will receive a periodized cardio plan for your program with the option of choosing a low-intensity steady state method (LISS) or high-intensity interval training (HIIT) method. You will also receive a periodized daily step goal plan for your program. Additionally, you will receive extensive education on how to establish and gain an understanding of your Total Daily Energy Expenditure (TDEE), Physical Activity Levels (PAL) based on your lifestyle, Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and Thermic Effect of Food (TEF). All these resources will be found in the PDF Guidebook.

 

NUTRITION OVERVIEW

You will receive comprehensive education on what macronutrients are, macronutrient recommendations based on your goal and an overview on how to structure your diet. Please note that everyone’s metabolism is different, and these programs DO NOT include nutrition coaching. If you would like to receive 1:1 nutrition coaching by Anamari and receive a customized macro plan that is specific to your body composition goals and lifestyle, click this link.

TIPS ON REST & TEMPO

All exercises will have a specific rest period and tempo based on the training block. Tempo is the time under tension (TUT) you lift each repetition. Tempo is laid out as a four-digit number. Each number correlates with a specific movement phase and represents the number of seconds you will be in this phase. The first number represents the lowering phase (for example, the descent in a squat, lowering yourself in a pullup, or bringing a bench press down to your chest). The second number refers to any pause at the bottom of the movement. The third is the lifting phase, in which you overcome gravity to lift the bar or your body. The final number is any pause that might occur at the top. So a 4-1-1-0 tempo for a back squat would have you lowering for a four-second count, pausing for one second at the bottom, taking one second to stand up, and then not pausing at the top.

 

IN-APP VIDEO DEMONSTRATIONS

You will receive in-app video demonstrations of each exercise that you can easily watch from your computer, phone, or tablet.

 

TIPS ON PROPER FORM AND TECHNIQUE

You will receive easy-to-understand in-app tips on proper form and technique for all exercise videos. Additionally, you will receive guidance and cues on proper form and technique in the exercise glossary section of the PDF guidebook.

Find the best option for you

Whether you’re looking to release body fat, build muscle, improve strength, or improve your overall health, there is a program for you.
Find Your Program - Take The Quiz

PROGRAMS

CLICK ANY GUIDE BELOW FOR FULL PROGRAM DETAILS

Shoulder Prehab Program

6-Week Shoulder Prehab Program

$45

Get Lean Program - Part 1

12-Week Get Lean Program Part 1

$115

Get Lean Program - Part 2

12-Week Get Lean Program Part 2

$115

Get Lean Program - Part 3

12-Week Get Lean Program Part 3

$115

Build Muscle Program - Part 1

12-Week Build Muscle Program Part 1

$115

Build Muscle Program - Part 2

12-Week Build Muscle Program Part 2

$115

Build Muscle Program - Part 3

12-Week Build Muscle Program Part 3

$115

Strong Program - Part 1

12-Week Strength Program Part 1

$115

Strong Program - Part 2

12-Week Strength Program Part 2

$115

Strong Program - Part 3

12-Week Strength Program Part 3

$115

Home Training Program - Part 1

12-Week Home Training Part 1

$115

Home Training Program - Part 2

12-Week Home Training Part 2

$115

Home Training Program - Part 3

12-Week Home Training Part 3

$115

Total Transformation Program

9-Month Total Transformation Program

$299

TDEE Calculator: Learn How Many
Calories You Burn Every Day

Use this tool to estimate how many calories you burn per day.

Open Calculator
Note that this calculator is a TOOL and is not to be used to determine the actual calories you burn per day accurately. It uses a formula and does not consider individual variables outside of gender, age, height, weight, and activity/exercise level.

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Antoinette Pizzutelli

Antoinette Pizzutelli

Seattle, WA

Anamari brings passion to everything she does. She motivates you in a way that makes you not only want to better yourself but the world. If you want to work with someone who truly cares about her clients while also holding you accountable to reaching your goals, look no further.
Haley Gray

Haley Gray

Jacksonville, Florida

Anamari's self-discipline and perseverance are inspiring. She has continuously motivated me to take action on my life goals. I love the progress and achievements I see in my life, and I can honestly say I am now starting to live fully. She is the true definition of leading by example, and I can't express enough how much of a positive impact she's made on my life.
Alysha Pitterson

Alysha Pitterson

Fort Worth, Texas

Since the moment Anamari came into my life, transformation is all I can say. Anamari carries herself with a powerful brilliance of compassion and firmness in being grounded. My experience has been one of those experiences where you must keep turning the page of an amazing book. What I love most about Anamari's coaching style is her way of being fun, adding joy, and getting into the depths of what matters most. I am honored to call this extraordinary woman a friend, a coach, and a mentor. Thank you, Anamari, for the contribution that you are and the ripple effect of greatness you share.
Daisy Estrada

Daisy Estrada

Mableton, Georgia

Anamari's Dream Builder program was a game-changer for me. It gave me the clarity that I didn't have before. Having Anamari next to me every week with the coaching and weekly support was the accountability I needed to apply these principles in my life and take action steps in the direction of my dream. Working with her helped me turn my dream into reality. My dream of creating jewelry and selling it at fairs and markets is now a reality. Not even halfway through the program I reconnected with my sisters and organized a yearly reunion. The first one is coming soon! I am finally fulfilling my life's purpose. I have developed new habits to help me start my days with gratitude and positive energy. This program is definitely like no other! Thank You, Anamari.
Haley Gray

Thais Glysson

Palm Beach, Florida

I can't put into words how grateful I am for having the opportunity to take Anamari's unique and transformative life coaching program. I had reached a point in my life where I was deeply unsatisfied and lost in multiple areas, including my relationships, how I prioritize my time, and feeling stuck in my career. She truly cares and listens to you. She helped me gain clarity on what path to take to find meaning and purpose in my career and daily life. Dedication and commitment are what I felt since day one of her program. She provides a safe space for you to be vulnerable and be open to new possibilities. In our first session, she provided me with tools that were perfect for me and exactly what I needed to actually take action and move forward in my career and personal growth. Thank you, Anamari for helping me overcome this extremely uncertain time of my life.