| Module 1 | Introduction |
|---|---|
| Unit 1 | Finally Someone is Listening! |
| Module 2 | Exercise Principles |
| Unit 1 | Myth Busting |
| Unit 2 | Is Cardio Really Dead? |
| Unit 3 | High Rep Training |
| Unit 4 | Low Rep Training |
| Unit 5 | Training to Failure |
| Unit 6 | Free Weights, Machines, and Body Weight |
| Unit 7 | Yoga |
| Unit 8 | Adding Muscle to Burn More Body Fat? |
| Module 3 | Diet Principles |
| Unit 1 | Dieting Challenges for Women |
| Unit 2 | Dieting Strategies in Detail |
| Unit 3 | Dieting for an Event |
| Module 4 | Workouts |
| Unit 1 | A Flat-Out Effective Cardio Workout |
| Unit 2 | How to Customize Your Workout |
| Unit 3 | The “Go-to 2 Day Split” - Gym Routine |
| Unit 4 | The “3 Days Per Week” - Gym Routine |
| Unit 5 | Setting Up A Simple & Effective Home Gym |
| Unit 6 | The “Go-to 2 Day Split” - Home Routine |
| Unit 7 | The “3 Days Per Week” - Home Routine |
| Unit 8 | How to Lose Muscle Mass on Purpose |
| Unit 9 | Final Thoughts |
| Module 5 | Bonus: Fat Torching Cardio |
| Unit 1 | Fat Torching Cardio Introduction |
| Unit 2 | Week 1: Steady State Cardio |
| Unit 3 | Week 2 Increasing Aerobic Capacity |
| Unit 4 | Week 3 HIIT Level 1 |
| Unit 5 | Week 4 HIIT Level 2 |
| Unit 6 | Week 5 Increasing Aerobic Capacity Part II |
| Unit 7 | Week 6 “One Step Back”Cardio |
| Unit 8 | Week 7 HIIT Level 3 |
| Unit 9 | Week 8 HIIT Level 4 |
| Unit 10 | Week 9 Hybrid Cardio Level 1 |
| Unit 11 | Week 10 Hybrid Cardio Level 2 |
| Unit 12 | Week 11 Hybrid Cardio Level 3 |
| Unit 13 | Week 12 The Kitchen Sink |
| Unit 14 | Final Thoughts and Tips |
| Module 6 | Exercise Demonstrations |
| Unit 1 | Exercise Demonstrations eBook |
| Module 7 | Printable Journal |
| Unit 1 | Printable Workout Charts |
| Module 8 | Frequently Asked Questions |
| Unit 1 | Frequently Asked Questions |
| Unit 2 | The VIFW Facebook Group |
| Module 9 | Additional Downloadable PDF Files |
| Unit 1 | Downloadable PDF Files |