Welcome to the first round of our women’s specific training. This is our entry level workout for beginners and can be done form the comfort of your home with our MTN OPS Resistance Band or bands of your own, a set of dumbbells, an exercise ball and a set of booty bands. This is a 6 week program to help jump start that beach body you’ve been looking for with the extra emphasis on that booty!

You’re here because you’re ready to make a change and we’re here to help. However. you’re the only one that can hold yourself accountable. Start this program with the mindset of signing an agreement to “COMMIT TO CONQUER”. What does that mean? It means that you’ll put in 100% of the effort and mindset to working towards your goal of crushing your fitness goals. Make it official and sign your name below to prove to yourself that you’re agreeing to see this program all the way through for the next 42 days.

We believe in you — YOU SHOULD TOO!

  • GET TO THE GYM/WORKOUT 5 DAYS A WEEK
  • DRINK A GALLON OF WATER EACH DAY
  • GET 8 HOURS OF SLEEP EACH NIGHT
  • STRETCH. STRETCH. STRETCH.
  • DIET IS A KEY TO SUCCESS. LISTEN TO YOUR BODY & FUEL IT.
  • BREATHE THROUGHOUT EXERCISE & KEEP CORE ENGAGED

Nutrition is a critical component to your success when working to loose weight and get into shape. It’s also misunderstood and widely failed misconceptions. It doesn’t matter how hard you train, if your diet and nutrition aren’t in check, you’ll be spinning your wheels. Below we’ve laid out a simple guide that you can add to your routine but for a more in- depth personalized nutrition plan schedule a consultation with one of our certified Conquer Fitness Specialists today by clicking here.

  • MORNING Mix a scoop of IGNITE + Eva Shockey COLLAGEN PEPTIDES with 10-16 ounces of water.
  • DURING WORKOUT Mix a scoop of BCAA’s with 10-16 ounces of water and drink throughout your workout. You can also add 1/2 scoop of YETI on leg days but don’t take any later than 3PM.
  • POST WORKOUT SHAKE Blend a scoop of our MAGNUM protein, 1/4 cup of Half & Half, 1 cup of water, 1/2 cup of ice, a sprinkle of chai seeds and a scoop of Almond Butter. Add more water to reach desired consistency. Enjoy!
  • AFTERNOON Take a full serving (2 capsules) of PHENIX with a scoop of ENDURO in 10-16 ounces of water. Sip throughout the afternoon to speed up your recovery time.
  • BEFORE BED Take a 1-2 capsules of RENU two or three times a week before bed.

RIHANA'S GO-TO PRODUCTS

PRODUCTS TO SUPPORT YOU IN CONQUERING!

A 6 WEEK PROGRAM

JUMP IN AND LET'S GET STARTED!

Week 1

Day 1

GLUTES & HAMSTRINGS
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching

Week 2

Day 1

GLUTES & HAMSTRINGS
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching

Week 3

Day 1

GLUTES, HAMSTRINGS & CORE
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching

Week 4

Day 1

GLUTES, HAMSTRINGS & CORE
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching

Week 5

Day 1

GLUTES, HAMSTRINGS & CORE
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching

Week 6

Day 1

GLUTES, HAMSTRING & CORE
WARM UP: Start with 10 minutes of cardio and stretching

Day 2

UPPER BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 3

FULL BODY
WARM UP: Start with 10 minutes of cardio and stretching

Day 4

GLUTES, QUADS & CALVES
WARM UP: Start with 10 minutes of cardio and stretching

Day 5

CARDIO
WARM UP: Start with 10 minutes of cardio and stretching