training  Programs

The chevalier coaching training programs are designed to help clients navigate their fitness journey at the comfort of your home or gym. Can you get focused? Can you commit? Then you came to the right place.

Program Disclaimer

One disclaimer for all participants of our programs is that all exercises are suitable for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you. This, like any exercise, is inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser. Chevalier Life and Fitness, LLC disclaims any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

21 Day Strength & Jump Rope Conditioning Program

For 21 days, you will get into a healthy habit of exercising and working specific muscle groups in the process. This is a 7 day cycle that will give you room to challenge yourself and improve for 3 consecutive weeks. You get to challenge yourself and learn movements to reshape and strengthen your body. No days off as you get your mind wrapped around committing to daily movement. 

  • You WILL gain strength.
  • You WILL lose weight.
  • You WILL get into a routine that will be repeatable for years to come. Let’s get started!!!

Equipment Needed

  1. Pair of Dumbbells (light/heavy)
  2. Jump Rope
  3. Workout Mat
  4. Timer
  5. Positive Attitude

What do you get?

  • Routine Coach Check-Ins
  • Training App Access 
  • Nutritional Guidance
  • Full Workout Plan (pdf)
  • Coach Accountability

Cost – $99

    HII5 – High Intensity Interval 5 Program

    This 21 day program is all about the high intensity and mixing of upper and lower body exercises in one workout. Over 21 days, you will have a 5 day cycle of high intensity interval workouts that will give you room to challenge yourself and train your entire body for each set. Core work is integrated even more and the timer could be your friend or foe. Be prepared to push your limits.

    • 14 Total Body Workouts
    • HIIT working for limited time

    Equipment Needed

    1. Pair of Dumbbells 
    2. Workout Mat
    3. Timer
    4. Positive Attitude

    What do you get?

    • Routine Coach Check-Ins
    • Training App Access 
    • Nutritional Guidance
    • Full Workout Plan (pdf)
    • Coach Accountability

    Cost – $99

      STRONG30 Total Body Fitness Program

      This is a 30 day progam and it will challenge you right at home. Your week will set with 3 total body specific workouts using dumbbells, an endurance workout using your bodyweight only and a core specific workout that will leave you wanting more. This programs is suited for the clients who can handle intermediate level exercises.

      • 20-40 minute Workouts
      • 3 Total Body Workouts 
      • 2 Endurance Workouts
      • 4 Core Workouts 

      Equipment Needed

      1. Pair of Dumbbells (moderate to heavy) 
      2. Bodyweight 
      3. Workout Mat

      What do you get?

      1. Routine Coach Check-Ins
      2. Training App Access 
      3. Nutritional Guidance
      4. Full Workout Plan (pdf)
      5. Coach Accountability

      Cost – $125

        Run 13.1 Half Marathon Training Program

        This is a 12 week running program that has been designed for the beginner to intermediate runner. This program is structured with specific run days, strength training days to avoid injury and support from Coaches Shawn and Nadia. This program can be started at your leisure with a start day of a Monday. 

        Strength workouts are runner-focused and progress in 3 phases to give you (the runner), the strength to run 13.1 miles. In this program, you will not exceed 12 miles on your longest run. We are confident with following this training program, you will be sufficiently prepared.

        What do you get?

        1. Routine Coach Check-Ins
        2. Training App Access 
        3. Coach Accountability
        4. Strength Workouts Built-In

        Cost – $89

          Cycle #5 Registration Closes on 1/2








          40 Day Transformation Program

          This is our flagship program for adults looking for a longer term accountability fitness program. This program is very detailed and comes with more accountability than our above programs. Along with the help of Chevalier Coaching Ambassadors, we have built in a 2-layer accountability component to help you get through the program. For 40 days, you will work hard for your goals, get your question answered in various locations (1) personally with your coaches; (2) through our coaching app or (3) in our private Facebook page for this program.

          1. Strength Workouts
          2. HIIT Workouts
          3. Flexibility Workouts
          4. Personal Fitness Stories
          5. Nutrition Tips
          6. Active/Rest Day Recommendations


          When Can I start?

          This program will be facilitated during specific parts of the year. Below are the enrollment dates.

          • Cycle 1 – October 12, 2020 – November 20, 2020
          • Cycle 2 – January 11, 2021 – February 20, 2021
          • Cycle 3 – May 17, 2021 – June 25, 2021
          • Cycle 4 – September 20, 2021 – October 29, 2021
          • Cycle 5 – January 10, 2022 – February 18, 2022

          Equipment Needed

          1. Pair of Dumbbells (light and heavy)
          2. Workout Mat
          3. Exercise Bench (optional)
          4. Willing spirit of commitment
          5. Positive Attitude

          What do you get?

          1. Weekly Coach Check-Ins
          2. Live Workouts (Intermittent)
          3. Training App Access
          4. Exercise Demonstrations
          5. Private Facebook Group
          6. Nutritional Guidance 
          7. Full Workout Manual
          8. Coach/Group Accountability

          Cost – $145

            Chevalier training app

            Once you confirm your order, you will receive a special link to download the app. Once downloaded and the start date set, you will see all exercises in each workout. Each demonstration is done by your CLFC Coach in the app and modifications shown to suit your fitness needs. Once you have app access, you will able to;

            Track your start/end weight

            Take program start/end photos

            Library of all exercise demonstrations

            Track Personal Records (PRs)

            Rate each workout (1-10)

            Provide feedback on individual workouts

            Communicate via messenger with your CLFC Coach

            Link your “My Fitness Plan” to track your macronutrients (Coach can see/review)

            See pertinent documents specific for you