HENCE TBF Signature Programs

START STRONG

4-Week Foundation Program — $75

For you if:  it's been a while, or you've never followed a real plan, and you want to ease in without getting wrecked in week one.

Strong Start rebuilds the basic: how to move well, how to train consistently, and how to feel good doing it. Workouts are short, simple, and need minimal equipment, so they fit around work, family, and everything else. 

Each week:
• 2 Full-Body Strength Workouts
• 1 HIIT, Core & Cardio Session

• 1 Mobility & Recovery Session
• Daily habit targets for hydration, movement, mindfulness, and sleep

BONUS: Includes a 3-Day High-Protein Meal Plan with recipes and a complete grocery list to support your nutrition while starting your fitness journey.

You'll finish with a routine you can actually keep, and the base to step up to Back On Track.

Just $75 USD for the full 4-week program. 💪

BACK ON TRACK

4-Week Kick start Program — $75

For you if: you know your way around a weight room , you used to train hard, and life knocked you off rhythm. You don't need to be taught.  You need a plan and a push.

Back On Track picks up where your old habits left off. You'll get structured, progressive training that respects what you already know and gets you back to training like an athlete again. 

Each week:
• 3 Strength Workouts
• 2 Conditioning Sessions
• 1 Mobility & Recovery Session

BONUS: 3-Day High-Protein Meal Plan with recipes and a full grocery list to help support your nutrition while getting back into your routine.

You'll finish with your consistency back, your engine running again, and momentum heading into a harder block. 

Just $75 USD for the full 4-week program. 💪

30 Day Advanced Calorie Burn

4-Week High-Volume Conditioning Program — $75

For you if:  you're already training consistently and ready to turn up the volume. This one is not a starting point.

This is the workout-warrior block: five training day built to burn calories, build strength, and sharpen your conditioning. At the halfway point, we review your progress and adjust the second two weeks so you finish strong.

Each week includes:
• 5 Strength Workouts
• 5 Cardio Warmup Sessions / 1 Running only day
• 5 Core Session (to gain ripped abs) / 1 Deep Stretch Day

BONUS: 3-Day High-Protein Meal Plan with recipes and a full grocery list to help support your nutrition while getting back into your routine.

This program is designed to start your calorie burning in a way that is consistent and effective. This best part of this plan is the ability to make adjustments after the first half of the program to ensure the best results.  

You'll finish with more strength, a tighter midsection, and the conditioning to stay in the game.

Just $75 USD for the full 4-week program. 💪