Thank you for claiming your 7 day free trial!

I'm Jeff, owner of North Bay Strength & Conditioning, and coach for our online workout program.

Our home workouts are full body workouts, but each day has a different focus so that we don't overwork one muscle group over and over.

Be sure to go at your own pace during these workouts!

Your first workout is below, and then I will be sending out brand new workouts Monday-Friday. These are when we do new workouts.


Here's your first workout:

Focus: Chest & Shoulders

A. 4 Rounds :30 on :10 off

-Chest press or pushups

-Tricep extensions or dips

-Plank T Rotations

-Flutter Kicks


B. 5 Rounds-Get that heart rate up!

1:00 Run or power walk (or high knees in place)

:30 Thrusters (squats for bodyweight)

1:00 Burpees- get as many as you can!

:30 Pushups

Rest :15

Here's some tips to help make the most of these workouts:

Schedule out your workout time. Each workout is only 40 minutes long so it's not a big time consumer!

Take each workout at your own pace, especially if you're just starting out.


Press pause if you need extra rest. Scale back the reps. Grab some water. Take it at your own level.


I keep my music low (for copyright purposes), so turn on some of your own tunes and get to work! Music always makes the workouts better!


I'd love any feedback. You can always send me feedback via Facebook messenger, or email me at

Have fun & work hard


Our program is much more than just workouts. It's a whole lifestyle!

Accountability, recipes, challenges, and more!

I check in with all of our members regularly via email to make sure you're staying on track, answering any questions, and getting feedback on the workouts.

I also send out some of my own recipes every month to hopefully give you some ideas of what to make.

We also run challenges pretty often. Workout challenges, nutrition challenges, and more. You'll get first priority if you want to join these!

If you're interested in joining our program full time after this trial, just let me know!

Or you can fill out your information below and I'll personally reach out.


By signing up for these workouts you're acknowledging that you are taking your own risk.

If you don't think you should be working out, talk with a doctor first.

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