THRIVE is a 4 week follow along strength program designed to help you build muscle, improve movement, and create consistency.
Whether you’re just getting started or getting back into training, THRIVE gives you a simple plan you can stick with—and feel stronger every week.
4 weeks
12 Workouts
25 – 35
Minutes
THRIVE is designed
to fit real life.
✓ Beginners
✓ Busy Parents
✓ Returning to Exercise
✓ Anyone wanting a realistic plan
Dumbbells Only
Build full body strength using just a pair of dumbbells.
Home or Gym
Complete every workout at home or in the gym, wherever fits your lifestyle.
Weekly Mobility
Improve mobility, movement, and recovery with a dedicated session every week.
Lifetime Access
No subscriptions. No monthly fees. Purchase once and revisit the program anytime you want.
Progressive 4 Week Plan
Each week builds on the last to help you develop strength, confidence, and consistency.
Train on your TV
Cast your workouts to a compatible TV for an easy follow along experience on a bigger screen.
Follow Along Workouts
Press play and train with us as we guide you through every workout from start to finish.
Warm Up & Cool Down Included
Every workout begins with a guided warm up and finishes with a cool down to help you move your best.
Train on Your Schedule
Whether you train before work, after work, or on the weekend, THRIVE is designed to fit into your life. No complicated schedules, just a clear plan you can return to each week.
Move Better Every Day
Strength isn’t just about lifting weights. It’s about moving with confidence, improving mobility, and making everyday tasks feel easier.
Build Habits That Last
The goal isn’t to finish four weeks. It’s to build the confidence and consistency to keep moving long after the program ends.
Starting is Simple.
Train With Karen. Built by Karen & Mark.
Every workout is guided by Karen from warm up to cool down, so you can simply press play and focus on moving well.
Behind the scenes, Karen and Mark designed THRIVE together—combining years of coaching experience to create a progressive program that’s simple to follow, effective, and built for real life.
Your Questions – Answered.
Common questions about the THRIVE program
What makes THRIVE different?
THRIVE is built around consistency, not complexity. Instead of overwhelming you with long workout schedules or complicated equipment, you’ll follow three full body strength workouts and one mobility session each week. Every workout builds on the last, helping you develop strength, move better, and create habits you can maintain long after the program is over.
Is the program good for beginners?
Yes. THRIVE is designed to be approachable for beginners while still providing enough challenge for anyone returning to training or looking to rebuild consistency. Because you choose the weight that matches your current ability, you can progress at your own pace while maintaining good technique.
How long are workouts?
Most strength workouts are approximately 20–35 minutes, including the guided warm up and cool down. The weekly mobility session is shorter and designed to help improve movement, flexibility, and recovery.
Can I watch the workouts on my TV?
Yes! You can cast your workouts to a compatible TV.
Do I need a gym?
No. Every workout can be completed at home or in a gym using only dumbbells. Whether you have a dedicated workout space or just enough room to move comfortably, THRIVE is designed to fit your environment.
What equipment do I need?
You’ll need a pair (or a few pairs) of dumbbells. Having access to different weights allows you to challenge different muscle groups appropriately, but you can always begin with the equipment you have and add heavier dumbbells as you get stronger.
How hard should the workouts feel?
Choose a weight that makes the final 3–4 repetitions feel challenging while allowing you to maintain good form. If the last repetitions still feel easy, it’s time to increase the weight. As you progress through the program, you’ll gradually challenge yourself by increasing weight, volume, or time under tension.
What if I miss a day?
Life happens. Missing a workout doesn’t mean you’ve failed. Simply continue with the next scheduled workout when you’re able. THRIVE is built around long term consistency, not perfection.
How long do I have access?
Once you join THRIVE, you’ll have lifetime access to the program. Train at your own pace, repeat the program whenever you’d like, and come back whenever you need a fresh start.
- 3 Full Body Workouts per Week
- 1 Weekly Mobility Session
- Guided Warm Ups
- Guided Cool Downs
- Exercise Demonstrations
- Printable Workout Tracker
- Members Only Access
- Lifetime Access