{"title":"Workout Programs","description":"\u003cp\u003eNova's programs and guides, delivered instantly as PDFs. Train in the gym, at home or on the road, and cook simple meals that fuel it.\u003c\/p\u003e","products":[{"product_id":"glute-leg-blueprint-10-week-program-pdf","title":"Glute \u0026 Leg Blueprint: 10-Week Program (PDF)","description":"\u003cp\u003eTen weeks to stronger glutes and legs. A complete gym program that tells you what to lift, how hard to push and when to add weight.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e3 lower-body sessions a week, plus an optional upper-body day\u003c\/li\u003e\n\u003cli\u003e3 phases: Groundwork, Build and Peak, with a planned reset week\u003c\/li\u003e\n\u003cli\u003eSets, reps, rest and effort targets (RIR) for every exercise\u003c\/li\u003e\n\u003cli\u003eA simple rule for when to add weight\u003c\/li\u003e\n\u003cli\u003e8-minute warm-up and ramp-up sets\u003c\/li\u003e\n\u003cli\u003eExercise library with cues, common mistakes and swaps for 16 lifts\u003c\/li\u003e\n\u003cli\u003eTraining log and Week 10 strength test\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBest for: anyone who can squat, hinge and lunge with decent form\u003c\/li\u003e\n\u003cli\u003eYou'll need: a gym with squat rack, barbell, dumbbells, bench, cable machine, leg press and leg curl\u003c\/li\u003e\n\u003cli\u003eFormat: 18-page PDF, works on phone, tablet or print\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51324656812201,"sku":"NRF-PDF-BLUEPRINT","price":29.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/glute-leg-blueprint-10-week-program-cover.png?v=1793660899"},{"product_id":"anywhere-28-4-week-no-equipment-program-pdf","title":"Anywhere 28: 4-Week No-Equipment Program (PDF)","description":"\u003cp\u003eNo gym, no problem. 28 days of follow-along workouts using just your body, a floor and a chair.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e5 workouts a week (20–35 min), plus a mobility day and a rest day\u003c\/li\u003e\n\u003cli\u003eEvery session laid out: moves, timing and rounds\u003c\/li\u003e\n\u003cli\u003eA new format every week: circuits, EMOMs, ladders, Tabatas and AMRAPs\u003c\/li\u003e\n\u003cli\u003eEasier and harder options for every move\u003c\/li\u003e\n\u003cli\u003eDay 1 and Day 28 fitness test\u003c\/li\u003e\n\u003cli\u003eMove library with cues and a 28-day tracker\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBest for: busy weeks, travel, small spaces, beginners and comebacks\u003c\/li\u003e\n\u003cli\u003eYou'll need: a mat or towel, a sturdy chair and a timer app\u003c\/li\u003e\n\u003cli\u003eFormat: 16-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51324656844969,"sku":"NRF-PDF-ANYWHERE28","price":17.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/anywhere-28-no-equipment-program-cover.png?v=1793660899"},{"product_id":"fuel-simple-4-week-meal-prep-guide-pdf","title":"Fuel Simple: 4-Week Meal Prep Guide (PDF)","description":"\u003cp\u003eCook once and eat well all week. Four weeks of simple, high-protein meal prep, with no calorie counting.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e16 recipes: a breakfast, two mains and a snack each week\u003c\/li\u003e\n\u003cli\u003e4 shopping lists sorted by aisle\u003c\/li\u003e\n\u003cli\u003eA 90-minute Sunday prep plan for each week\u003c\/li\u003e\n\u003cli\u003eProtein per serving and how long each meal keeps\u003c\/li\u003e\n\u003cli\u003eHand-portion plate method, food safety and reheating tips\u003c\/li\u003e\n\u003cli\u003eSwaps for vegetarian, dairy-free, gluten-free and peanut-free\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eIngredients from any Canadian grocery store\u003c\/li\u003e\n\u003cli\u003eMetric and cup measurements\u003c\/li\u003e\n\u003cli\u003eFormat: 26-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General healthy-eating information, not medical or dietitian advice. Check labels for allergens. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51324656877737,"sku":"NRF-PDF-FUELSIMPLE","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/fuel-simple-meal-prep-guide-cover.png?v=1793660899"},{"product_id":"core-strong-6-6-week-core-program-pdf","title":"Core Strong 6: 6-Week Core Program (PDF)","description":"\u003cp\u003eA stronger middle in six weeks. Short, smart core training for your front, sides and back, at home or at the gym.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e3 phases: Foundation, Build and Strong (2 weeks each)\u003c\/li\u003e\n\u003cli\u003e3 different 20–30 minute workouts each phase\u003c\/li\u003e\n\u003cli\u003eHow to breathe and brace, plus a 5-minute warm-up\u003c\/li\u003e\n\u003cli\u003eExercise library with an easier and harder version of every move\u003c\/li\u003e\n\u003cli\u003e6-week training log\u003c\/li\u003e\n\u003cli\u003eNotes for postpartum and lower-back comfort\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eEquipment: a mat. Optional: one dumbbell and a resistance band\u003c\/li\u003e\n\u003cli\u003eDo it on its own or add it after your regular workouts\u003c\/li\u003e\n\u003cli\u003eFormat: 14-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor before starting, especially if you're pregnant or postpartum. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51490499788969,"sku":"NRF-PDF-CORESTRONG6","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/core-strong-6-core-program-cover.png?v=1793662643"},{"product_id":"first-gym-8-8-week-beginner-gym-program-pdf","title":"First Gym 8: 8-Week Beginner Gym Program (PDF)","description":"\u003cp\u003eWalk into the gym with a plan. Eight weeks of full-body training, three days a week, built for beginners or anyone coming back after a break.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003ePhase 1 (weeks 1–4): learn the lifts on machines and dumbbells\u003c\/li\u003e\n\u003cli\u003ePhase 2 (weeks 5–8): three workouts a week with more free weights\u003c\/li\u003e\n\u003cli\u003eGym etiquette, what to bring and how to set up a machine\u003c\/li\u003e\n\u003cli\u003eHow to choose your starting weight and when to go heavier\u003c\/li\u003e\n\u003cli\u003eWarm-up and cool-down\u003c\/li\u003e\n\u003cli\u003eExercise library with an easier and harder option for 18 exercises\u003c\/li\u003e\n\u003cli\u003e8-week training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e45–60 minutes per workout, including the warm-up\u003c\/li\u003e\n\u003cli\u003eNeeds a regular gym with machines, cables and dumbbells\u003c\/li\u003e\n\u003cli\u003eFormat: 15-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor before starting a new exercise program. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51490500575401,"sku":"NRF-PDF-FIRSTGYM8","price":25.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/first-gym-8-beginner-gym-program-cover.png?v=1793662649"},{"product_id":"move-better-4-4-week-mobility-program-pdf","title":"Move Better 4: 4-Week Mobility Program (PDF)","description":"\u003cp\u003eLoosen tight hips, open your upper back and move through your lifts with more range. Four weeks of short, focused mobility sessions you'll actually stick to.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e4 weekly themes: Unlock, Open, Control and Flow\u003c\/li\u003e\n\u003cli\u003e4 sessions a week, 15–20 minutes each: Hips \u0026amp; Legs, Upper Back \u0026amp; Shoulders, Spine \u0026amp; Core Control, Full-Body Flow\u003c\/li\u003e\n\u003cli\u003eA 5-minute Daily Reset for rest days and busy mornings\u003c\/li\u003e\n\u003cli\u003eStart and finish check-in with 6 simple mobility tests\u003c\/li\u003e\n\u003cli\u003eExercise library with an easier and harder version of all 27 moves\u003c\/li\u003e\n\u003cli\u003e4-week training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eEquipment: none. Optional: a yoga block, a strap or towel and a resistance band\u003c\/li\u003e\n\u003cli\u003eDo it on its own, as a cool-down or alongside your regular training\u003c\/li\u003e\n\u003cli\u003eFormat: 14-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor or physiotherapist before starting if you have an injury or are pregnant or postpartum. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51507178930345,"sku":"NRF-PDF-MOVEBETTER4","price":17.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/move-better-4-mobility-program-cover.png?v=1793882276"},{"product_id":"first-5k-8-week-beginner-run-plan-pdf","title":"First 5K: 8-Week Beginner Run Plan (PDF)","description":"\u003cp\u003eFrom walking to running 30 minutes without stopping. Eight weeks of short run-walk sessions, built for total beginners and anyone getting back into running.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e3 run-walk sessions a week for 8 weeks (24 runs in total)\u003c\/li\u003e\n\u003cli\u003eA week-by-week plan, from 1-minute runs to a full 30 minutes\u003c\/li\u003e\n\u003cli\u003eHow to run easy: the talk test, simple form tips and warm-up\u003c\/li\u003e\n\u003cli\u003eOptional 15-minute strength routine for runners\u003c\/li\u003e\n\u003cli\u003eCool-down stretches and fixes for common niggles like shin pain and side stitches\u003c\/li\u003e\n\u003cli\u003eRace-day tips for your first 5K, plus an 8-week run log\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eEquipment: running shoes and a timer. Works outdoors or on a treadmill\u003c\/li\u003e\n\u003cli\u003eAbout 25–40 minutes per session, including warm-up and cool-down\u003c\/li\u003e\n\u003cli\u003eFormat: 10-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor before starting, especially if you have a heart, lung or joint condition or are pregnant or postpartum. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51507184533673,"sku":"NRF-PDF-FIRST5K","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/first-5k-run-plan-cover.png?v=1793882282"},{"product_id":"never-miss-twice-tracker-printable-workout-habit-planner-pdf","title":"Never Miss Twice Tracker: Printable Workout \u0026 Habit Planner (PDF)","description":"\u003cp\u003eThe system behind our motto. 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Train in the gym or at home, build your core, loosen up, run your first 5K, prep your meals and track every week, all from one 125-page PDF.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFirst Gym 8:\u003c\/strong\u003e 8-week beginner gym program (15 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGlute \u0026amp; Leg Blueprint:\u003c\/strong\u003e 10-week lower-body program (18 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnywhere 28:\u003c\/strong\u003e 4-week no-equipment program (16 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCore Strong 6:\u003c\/strong\u003e 6-week core program (14 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMove Better 4:\u003c\/strong\u003e 4-week mobility program (14 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFirst 5K:\u003c\/strong\u003e 8-week beginner run plan (10 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFuel Simple:\u003c\/strong\u003e 4-week meal prep guide (26 pages)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNever Miss Twice Tracker:\u003c\/strong\u003e printable workout and habit planner (10 pages)\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhy you’ll like it\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e$154 of programs for $79\u003c\/li\u003e\n\u003cli\u003eClickable contents page: tap any program to jump straight to it\u003c\/li\u003e\n\u003cli\u003eA simple plan for how to use them together, from your first gym day onward\u003c\/li\u003e\n\u003cli\u003eEach program keeps its own page numbers, so you can follow it exactly as written\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFormat: 125-page PDF\u003c\/li\u003e\n\u003cli\u003eRead on your phone or tablet, or print the pages you need on Letter or A4\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn’t translated, even if you’re viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness and healthy-eating information, not medical or dietitian advice. Check with your doctor before starting, especially if you have a heart, lung or joint condition or are pregnant or postpartum. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51507609829545,"sku":"NRF-PDF-NOVACOLLECTION8","price":79.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/nova-collection-all-8-programs-cover.png?v=1793896480"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/collections\/cover-digital-programs.jpg?v=1793398015","url":"https:\/\/novareedfitness.ca\/collections\/digital-programs.oembed","provider":"NR Fitness","version":"1.0","type":"link"}