Virtual Workout Room (VWR) is HERE!
determing the appropriate weight to lift
Choosing the Right Weight for Your Workout
Selecting the appropriate weight is key to reducing injury risk and maximizing results. Inside the Change Coalition Virtual Workout Room (VWR), you’ll learn how to determine proper resistance, sets, and repetition ranges based on your fitness level.
This module also explains how to safely work toward muscular fatigue (“training to failure”) while maintaining proper form and control.
Train with structure. Train with confidence.
working with liz
Our first Virtual Workout Room module features Liz leading a foundational workout designed around training styles many women prefer as a starting point. The session focuses on functional strength, proper form, and steady progression.
Exercises can be adapted for home, home gym, or public gym settings, making it accessible and practical for all fitness levels.
Abdominal Workout Program
The Change Coalition VWR Abdominal Workout strengthens your core, improves spinal stability, and supports better posture. Guided, controlled movements target all major abdominal muscles to boost balance, functional strength, and body control.
Created by The Change Coalition, this accessible workout is adaptable for all fitness levels.
Focus Areas: Core Strength • Spinal Stability • Balance • Posture
Back Workout Program
A chest workout builds upper-body strength, improves posture, enhances muscle definition, and supports functional pushing movements. It also contributes to bone health and overall stability.
Note: For flat bench, feet can be on the bench for better isolation.
Focus Areas:
Pectoralis Major • Pectoralis Minor • Anterior Deltoids • Triceps • Core Stabilizers
biceps Workout Program
Keep your elbows close to your sides and stand tall with your core engaged. Curl the weight up without swinging, squeeze at the top, and lower slowly with control. Use a full range of motion and choose a weight you can handle with proper form.
Focus Areas: Overall biceps – standard curl • Inner bicep / short head – wide grip • Outer bicep / long head – close grip • Brachialis / under bicep – hammer curl
chest Workout Program
A chest workout strengthens the pectoral muscles, shoulders, and triceps while improving overall upper-body power and stability. Regular training supports better posture, enhances functional pushing movements, increases muscle definition, and contributes to bone health and metabolic efficiency. When programmed properly, chest exercises also engage the core and promote balanced upper-body development.
Focus Areas:
Pectoralis Major • Pectoralis Minor • Anterior Deltoids • Triceps • Core Stabilizers
Legs Workout Program
A total leg workout trains your quads, hamstrings, glutes, and calves to build strength and stability using movements like squats, lunges, leg curls, and calf raises. Focus Areas: • Neutral spine and braced core • Knees tracking over toes • Controlled descent and strong drive upward • Full range of motion • Even weight distribution through mid-foot/heel • Maintain hip stability throughout movement
shoulder Workout Program
A shoulder routine strengthens all three delts using presses and raises with controlled movement and good posture.
Focus Areas: • Neutral spine • Shoulders down/back • Controlled tempo • Slight elbow bend • Full range • No momentum
triceps Workout Program
A triceps routine builds arm strength and size by training all three heads with presses, dips, pushdowns, and extensions. Focus on controlled movement and proper alignment for best results.
Focus Areas: • Full elbow extension • Controlled lowering phase • Elbows close and stable • No momentum • Neutral wrists • Full range of motion