Course curriculum

    1. HOW TO DO THE UPPER BODY CHALLENGE

    2. EQUIPMENT

    3. ⭐️Quick Warm Up⭐️

    4. ⭐️Warm Up #1⭐️

    5. ⭐️Warm Up #2⭐️

    6. ⭐️Standing Triple Set #1⭐️

    7. ⭐️Standing Triple Set #2⭐️

    8. ⭐️Cool Down #1⭐️

    9. ⭐️Cool Down #2⭐️

    10. 🔷Week 1 - Foundation Workout #1🔷 6 Tutorial Videos - 30 min

    11. 🔷Week 1 - Foundation Triple Set🔷

    12. 🔷Week 1 - Power Move #1🔷 Plank Practice

    13. 🔷Week 1 - Standing Triple Set 🔷

    14. 🔷Week 1 - Yoga Flow #1🔷

    15. 🔶Week 2 - Foundation Workout #2🔶 6 Tutorial Videos - 30 min

    16. 🔶Week 2 - Power Move #2🔶Sphinx Open & Closed Jaw

    17. 🔶Week 2 - Triple Set #1🔶

    18. 🔶Week 2 - Triple Set #2🔶

    19. 🔶Week 2 - Yoga Flow #2🔶

    20. 🔷Week 3 - Foundation Workout #3🔷 4 Tutorial Videos - 25 min

    21. 🔷Week 3 - Power Move #3🔷Tricep Dips

    22. 🔷Week 3 - Triple Set #3🔷

    23. 🔷Week 3 - Triple Set #4🔷

    24. 🔷Week 3 - Yoga Flow #3🔷

    25. ⭐️Foundation Recap #1⭐️

    26. ⭐️Foundation Recap #2⭐️

    27. ⭐️Foundation Recap #3⭐️

    28. 🔶Week 4 - Power Move #4🔶 Cobra Push up

    29. 🔶Week 4 - Triple Set #5🔶

    30. 🔶Week 4 - Triple Set #6🔶

    31. 🔶Week 4 - Yoga Flow #4🔶

    32. 🔷Week 5 - Power Move #5🔷 Sweet Spot Push Up

    33. 🔶Week 6 - Triple Set #9🔶

    34. 🔷Week 5 - Yoga Flow #5🔷

    35. 🔷Week 5 - Triple Set #7🔷

    36. 🔷Week 5 - Triple Set #8🔷

    37. 🔶Week 6 - Power Move #6🔶 Plank Movement

    38. 🔶Week 6 - Triple Set #10🔶

    39. 🔶Week 6 - Yoga Flow #6🔶

    1. ⭐️Warm Up #1⭐️

    2. ⭐️Warm Up #2⭐️

    3. ⭐️Standing Triple Set #1⭐️

    4. ⭐️Standing Triple Set #2⭐️

    5. ⭐️Cool Down #1⭐️

    6. ⭐️Cool Down #2⭐️

    7. 🔷Week 1 - Power Move🔷 Bear Knee Pull

    8. 🔷Week #1 -Triple Set #1🔷

    9. 🔷Week #1 - Triple Set #2🔷

    10. 🔷Week 1 - Yoga Flow #1🔷

    11. 🔶Week 2 - Power Move #2🔶 Modified Push Up 90°

    12. 🔶Week 2 - Triple Set #1🔶

    13. 🔶Week 2 - Triple Set #2🔶

    14. 🔶Week 2 - Yoga Flow #2🔶

    15. 🔷Week 3 - Power Move #3🔷 Modified Lift Off

    16. 🔷Week 3 - Triple Set #1🔷

    17. 🔷Week 3 - Triple Set #2🔷

    18. 🔷Week 3 - Yoga Flow #3🔷

    19. 🔶Week 4 - Power Move #4🔶 Dolphin Rock

    20. 🔶Week 4 - Triple Set #1🔶

    21. 🔶Week 4 - Triple Set #2🔶

    22. 🔶Week 4 - Yoga Flow #4🔶

    23. 🔷Week 5 - Power Move #5🔷Pike Push Up

    24. 🔷Week 5 - Triple Set #1🔷

    25. 🔷Week 5 - Triple Set #2🔷

    26. 🔷Week 5 - Yoga Flow #5🔷

    27. 🔶Week 6 - Power Move #6🔶Chaturanga Push Up

    28. 🔶Week 6 - Triple Set #1🔶

    29. 🔶Week 6 - Triple Set #2🔶

    30. 🔶Week 6 - Yoga Flow #6🔶

    31. 🔷Week 7 - Power Move #7🔷Full Lift Off

    32. 🔷Week 7 - Triple Set #1🔷

    33. 🔷Week 7 - Triple Set #2🔷

    34. 🔷Week 7 - Yoga Flow #7🔷

    35. 🔶Week 8 - Power Move #8🔶The Crow

    36. 🔶Week 8 - Triple Set #1🔶

    37. 🔶Week 8 - Triple Set #2🔶

    38. 🔶Week 8 - Yoga Flow #8🔶

    1. WHY IS THE PLANK BEST EXERCISE?

    2. HOW TO DO A CORRECT PLANK

    3. 🔷Week 1 - Plank Foundation🔷

    4. 🔷Week 1 - Lower Abs + Plank🔷

    5. 🔷Week 1 - Core Combo #1 + Plank🔷

    6. 🔷Week 1 - Core Burn🔷

    7. 🔷Week 1 - Core Torch🔷

    8. 🔶Week 2 - Eagle or Evil Crunch🔶

    9. 🔶Week 2 - Upper Abs + Plank🔶

    10. 🔶Week 2 - Core Combo #2 + Plank🔶

    11. 🔶Week 2 - Core Burn🔶

    12. 🔶Week 2 - Core Torch🔶Short & Long

    13. 🔷Week 3 - Chair Core🔷

    14. 🔷Week 3 - Obliques + Plank 🔷

    15. 🔷Week 3 - Core Combo #3 + Plank🔷

    16. 🔷Week 3 - Core Burn🔷 Short & Long

    17. 🔷Week 3 - Core Torch🔷 Short & Long

    18. 🔶Week 4 - Upper & Lower Core🔶

    19. 🔶Week 4 - 360° Isometric ABS + Plank🔶

    20. 🔶Week 4 - Core Combo #4 + Plank🔶

    21. 🔶Week 4 - Core Burn🔶 Short & Long

    22. 🔶Week 4 - Core Torch🔶

    1. ABOUT YOGA FLOWS

    2. ⭐️Warm Up Flow⭐️

    3. ⭐️Cool Down Flow⭐️

    4. 🔷Power Yoga #1 - Fallen Triangle - Fast🔷

    5. 🔷Power Yoga #2 - Flip Dog - Fast🔷

    6. 🔷Power Yoga #3 - Single Knee Chaturanga🔷

    7. 🔷Power Yoga #4 - Lizard Push Up🔷

    8. 🔷Power Yoga #5 - Twist🔷

    9. 🔷Power Yoga #6 - Signature Push Up🔷

    10. 🔷Power Yoga #7 - Dolphin🔷

    11. 🔶Slow Flow - Fallen Triangle - Modified🔶

    12. 🔶Slow Flow - Flip Dog - Modified🔶

    13. 🔶Slow Flow - Standing🔶

    14. 🔶Slow Flow - Mat Based🔶

    15. 🔶Slow Flow - Kneeling🔶

    1. ABOUT COMBOS

    2. ⭐️Warm Up⭐️

    3. ⭐️Cool down⭐️

    4. 🔷Plank Combo #1🔷

    5. 🔷Plank Combo #2🔷

    6. 🔷Plank Combo #3🔷

    7. 🔷Plank Combo #4🔷

    8. 🔶Backbend Combo #1🔶

    9. 🔶Backbend Combo #2🔶

    10. 🔶Backbend Combo #3🔶

    11. 🔶Backbend Combo #4🔶

    12. 🔷Varied Combo #1🔷

    13. 🔷Varied Combo #2🔷

    14. 🔷Varied Combo #3🔷

    15. 🔷Varied Combo #4🔷

    1. 🔶Dumbbells #1 - Boxercise🔶

    2. 🔶Dumbbells #2 - Shoulders & Tricep🔶

    3. 🔶Dumbbells #3- Upper Back🔶 Short & Long

    4. 🔶Dumbbells #4 - Total Upper Body 🔶20 min

    5. 🔷Band #1 - Shouders & Back🔷

    6. 🔷Band #2 - Backband🔷

    7. 🔷Band #3 - Upper Back🔷

    8. 🔷Band #4 - Shoulders🔷 Short & Long

About this course

  • 158 lessons
  • 24 hours of video content

DO YOU FEEL...

🔸 Like your body has changed - and it's harder to feel strong, lean, or in contol?
🔸 That your posture is slipping, with rounded shoulders and stiff upper back? 
🔸 Tension building in your neck and shoulders from stress and sitting to much?
🔸 Frustrated by weight gain around your middle that doesn’t  respond  to used work?
🔸 Like you don't have time or energy for long, intense workouts?
🔸 That your confidence is dipping - and you just want to feel good  in you body again?

You Are NOT ALONE - And You Don't Need to Push Harder or Do More.

You Just Need The Rigth Kind of Movement That Works With Your Body, Not Against It.

WHAT'S INSIDE

Everything you need to build strength, confidence, and consistancy - all in one place.

6-WEEK UPPER BODY PROGRAM - Beginners

“Want to built upper body strength, improve posture - and don't know where to start?"

🔸Level up your routine with a daily fitness habit. 

🔸Build strength and mobility in your upper back with focused workouts. 

🔸Clear tutorials to help you master technique and lay strong foundations.


8 - WEEK UPPER BODY PROGRAM - Advanced

“If you’ve already got a strong base — and want to level up."

🔸 Tap into your hidden strength and dominate with the ultimate upper body power

🔸 Get sculped arms and shoulders with lean muscle.
🔸Soar from a powerful push up to crow pose with ease!


4-WEEK FLAT BELLY FIX 

“Ready to target your core and tighten the waistline?”

🔸Fire up your core and shoulders with this intense abs burning workout and plank challenge!

🔸Designed to tone, trim, and strengthen your midsection fast.


YOGA POWER & SLOW FLOWS

“Need a little yoga fire in your day?”

🔸 Get ripped and toned with these mini power yoga flows for lean muscle!

🔸Reset and restore with slow flows that improve mobility, posture and body awarness.

🔸Perfect of strength  and softness - move with purpose, power and ease.


FAT-BURNING MINI WORKOUTS

“If you’re short on time, but want to boost your energy and burn fat…”
🔸 My fat-burning mini workouts are all 5 minutes or less — designed to raise your heart rate, build strength, and deliver results fast.
🔸 A perfect finisher or a quick win on a busy day.


LOWER BODY WORKOUTS

“We’ve worked the upper body — now don’t forget about the legs and glutes…”

🔸Achieve defined legs with these intense lower body workouts!

🔸Hardcore exercises will get you results fast!

BONUS #1

Fuel Your Body With Simple, Balanced Meals That Supports You Training And Recovery

🔶 NUTRITION GUIDE🔶 

🔶 6-WEEK MEAL PLAN FOR VEGANS🔶

🔶 6-WEEK MEAL PLAN FOR NON-VEGANS🔶 

🔶  NUTRITION GUIDE 🔶

✅ PORTION SIZING Learn how to eat the right amount for your goals without counting calories, using simple visual cues and real-life examples. 

✅ FOOD COMBINATIONS Disover how to pair foods for sustained energy, better digestion, and balanced blood sugar throughout the day.

✅ RECIPE IDEAS Get inspired with easy, wholesome meal ideas that support your training.

A practical, flexible approach to fuelling your body - without the overwhelm.

🔶 6-WEEK MEAL PLAN🔶

Simple, balanced and goal-focused — no guesswork, just real food and real results.

You’ll get a full 6 weeks of ready-made meal plans with:
✅ Breakfast, lunch, dinner, and healthy snacks every day
✅ Full nutrition breakdown and 
calorie guidance
✅ Vegan and non-vegan options
✅ Easy-to-follow recipes with real ingredients
✅ Weekly shopping lists to save you time

Whether your goal is fat loss, strength, or more energy — this plan supports your workouts and simplifies your nutrition.


BONUS #2

FREE 30-Minute Online Personal Training Session

🔶 Personalised supprt to kickstart your journey and maximise your results.

🔶 Move at your own pace, with expert guidance designed to keep you motivated and on track.



WHY I CREATED DEFINED STRENGTH

Because Strength Should Feel Good, Not Overwhelming

After 20+ years in the fitness industry, I’ve seen how often women feel stuck — struggling with posture, upper body strength, or simply not knowing where to start. The real challenge isn’t willpower, it’s finding movement that actually works for your body and your life.

As a yoga instructor, I discovered the power of building upper body strength when I learned how to perform Chaturanga with proper technique. It became the foundation for every arm balance I can now do — and inspired me to design a program that helps others unlock that same strength and control.

Defined Strength is built from everything I’ve seen truly work:

✔️ Short but powerful workouts
✔️ A focus on upper body strength and posture
✔️ Core work to support your spine and movement
✔️ Mobility flows that leave you feeling strong and free

It’s designed to help you build real strength — without overwhelm — so you feel more capable, energised, and confident every day.

Your Instructor

Petra Lewis

Yoga & Pilates intructor

I believe with our busy modern lifestyle it’s more important than ever to take time for yourself and there’s no better place than a Yoga mat to reconnect through movement and stillness. I am passionate about making a difference in people’s lives by improving their health and fitness, seeing positive changes, and finding comfort within the discomfort of pain, whilst building strength in body and mind.

Petra Lewis

Yoga & Pilates intructor

I believe with our busy modern lifestyle it’s more important than ever to take time for yourself and there’s no better place than a Yoga mat to reconnect through movement and stillness. I am passionate about making a difference in people’s lives by improving their health and fitness, seeing positive changes, and finding comfort within the discomfort of pain, whilst building strength in body and mind.

WHAT CLIENTS ARE SAYING?

Stronger. Leaner. More Confident.

Defined Strength is helping real people get real results — and feel better in their bodies every day:

⭐️⭐️⭐️⭐️⭐️
“I finally feel like I’m building strength and losing weight without exhausting workouts. These sessions just work — and they fit my life.”
– Amanda R.

⭐️⭐️⭐️⭐️⭐️
“My posture has completely changed. I stand taller and feel stronger through my core — even when I’m just walking around.”
– Jess T.

⭐️⭐️⭐️⭐️⭐️
“I used to avoid core workouts, but this program made them feel achievable. I feel stronger and more supported through my whole body.”
– Laura W.

⭐️⭐️⭐️⭐️⭐️
“I’ve lost inches off my waist and feel more toned than I have in years — without spending hours in the gym.”
– Michelle D.

⭐️⭐️⭐️⭐️⭐️
“The combination of mobility and strength has helped me feel freer in my body and more capable in daily life.”
– Rachel F.

⭐️⭐️⭐️⭐️⭐️
“Petra’s guidance made me believe I could build upper body strength — and now I’m doing things I never thought possible.”
– Zoe L.

⭐️⭐️⭐️⭐️⭐️
“Every session feels purposeful. I love how quickly I notice progress — in my arms, my core, even my confidence.”
– Danielle S.

THIS AMAZING OFFER IS FOR A LIMITED TIME ONLY!

YES! 🔶 I WANT THIS LIFETIME PROGRAM 🔶 ENROL NOW
  • HERE IS ME
  • I am Yoga intructor
  • Hi I am your intructor