Six Weeks to Strong & Summer Ready!

Be ready for whatever the next season throws at you!

What if you could take just the next six weeks and get in remarkable shape?

With this program, that's exactly what will happen!

You'll get stronger, leaner, healthier and prepared to fully enjoy all of your summer activities. 

Summer Shape Up

The 6-Week Total Body Strength & Conditioning Plan

  • Divided into three different 2-week phases
  • Progressive design - starts out easier & gets a little bit harder as you go!
  • Strength training circuits using mostly your own bodyweight and just a few dumbbells 
  • Print out the plan & take it to your gym, or do it at home! 
  • Need some custom guidance? Sign up for a coaching call with your trainer, Megan Dahlman, CSCS

Here's a quick preview of the program!

"There are hundreds of 'beach body ready' programs already on the market. So if you want another get-skinny-quick plan that wastes your time spot training and running you into the ground with cardio, you can look somewhere else.

This is not just about being "bikini ready".

This is about being strong, fit, and able to do anything you want to do with confidence!

When I designed this Summer Shape Up program, I wanted you to have a plan that helped you get stronger, become more functionally fit, and feel more confident in your body than you've ever felt before. 

Yes, you'll probably feel leaner.

Yes, you'll probably feel better in your summer clothes. 

But this is far more than just that! 

I want you to feel like you can do anything you want to this summer without being uncomfortable!"

- Megan Dahlman, BS, CSCS

What do you get with the Summer Shape Up program?

Printable Workout Guide

Download and print out the 13 page workout guide. Mark it up, take notes on it, and check off your workouts as you go. The workout guide lays out exactly what workouts to do and when over the next 6 weeks. No guessing!




Each workout has a corresponding short video so you can see the exercises demonstrated, listen to coaching cues and know exactly what to do.


Coaching Call

If you're new to strength training and could use a little extra guidance, or if you think you'll need some help customizing the routine around an injury/limitation, be sure to choose the Coaching Call option!

Total Body Strength & Conditioning

Each routine consists of strength training circuits that will target every muscle group and simultaneously challenge your cardio. Sometimes you'll be using dumbbells, sometimes you won't. 

You can expect movements like squats, push-ups, planks, bear crawls, rows, skater hops, etc.

In addition to your main workouts, you're also encouraged to do some extra "active recovery" workouts, like yoga, foam rolling, and even going for a walk or a bike ride. These light days get you in the habit of moving more in general, and will help your body recover quicker from the strength training workouts. 

Active Recovery

What are the workouts like in Summer Shape Up?

Intentional Progression

The program is divided into three 2-week phases and gets a little harder as you go: 

  • Weeks 1/2: Three workouts per week, Two Active Recovery Days, Two days off
  • Weeks 3/4: Four workouts per week, Two Active Recovery Days, One day off
  • Week 5/6: Five workouts per week, One Active Recovery Days, One day off

During Weeks 1/2, you'll be introduced to exercises and will spend time learning good technique. By Weeks 5/6, you will be moving faster and doing slightly more advanced versions of the same movements.

Minimal Time & Equipment Needed

To do all the workouts, the only equipment you'll need is a foam roller and some dumbbells. For beginners, I recommend using 10-15# dumbbells. For more experienced trainees, I recommend using 15-30# dumbbells.

Each workout will take between 30 and 45 minutes, depending on how quickly you move and how many rest breaks you take.

I'm glad you asked!

Easy-to-follow digital download that you can print out and check off as you go!

Is this for beginners, intermediate or advanced?

I recommend Summer Shape Up for anyone that already has a little bit of experience working out, to more advanced trainees that want a 6-week tune up. You don't need to be in shape to do this, by any means. But it does help if you're somewhat familiar with basic exercises. And if you're more advanced, you will be appropriately challenged simply by using much heavier weights.

You have questions. I have answers.

I have a little injury that's been bothering me lately. Should I do this?

It depends. If you simply have a chronic injury or a specific body part (knee/shoulder/etc.) that has been causing you grief, we can probably work around it. Make sure to sign up for the Coaching Call Option so we can spend time talking together and making modifications to certain exercises if necessary. But, if you have been instructed by your doctor to avoid exercise in general, then this program is not for you. 

Does this program include nutrition coaching?

No. Summer Shape Up is only a workout program. But if you'd like more guidance with your eating habits, I highly encourage you to explore the Strong Mommas website. There are plenty of nutrition tips, healthy recipes, and complete meal plans to download that would correspond well with this program.

What if I'm not able to do every workout. 

Should I still try?

Yes! My motto is "always something is better than all-or-nothing". The plan is designed to help you get in your absolute best shape in a very short amount of time if you do everything. But even if you have to miss a couple of the workouts, you're still going to feel really great!

Will I lose weight?

Probably, especially if you're paying attention to your eating habits, too. But I have no way of guaranteeing how your body fat stores will respond to a workout program. Everybody is different. But if you do the program exactly as it's designed, I can guarantee that you will feel more toned, much stronger, and have far more confidence in what your body is able to do.

"I have my bachelor's degree in Exercise Science and am a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association.

I have been a strength coach and a personal trainer since 2005, and I've designed literally thousands of effective workout programs for women.

This could be your first opportunity to experience what a high-level workout program is like...a program with progression, hard and light days, and functional exercises that relate to your everyday movements.

It's a different ballgame, my friend.

And I want you to know what the process and the results feel like!

I believe that women deserve to be coached well, told the truth, and carefully guided towards being super strong, deeply healthy and content in their bodies.

And I will always do my best to make that happen!"

Get to know your coach...

I know what works and what doesn't work when you have only 6 weeks to work with.

The challenge with designing a program like this is making sure you do just enough to see and feel results, but not so much that it's too hard.

I created Summer Shape Up to be the perfect balance of hard yet manageable.

Are you ready to start getting in shape for summer?

Choose either the Coaching Call option or the basic program download.


Select an option:

You'll receive an email from Strong Mommas with a digital download for the workout program document. Inside the document, there will be a link to a private website with the workout videos and more information. 

 If you choose the Coaching Call option, you will also receive a secure link to schedule your private 30-minute coaching call with Megan.


After your purchase:

Trust the process. The plan will systematically walk you through six weeks of workouts. For the best results, do everything if it's possible for you!


Get started!

Here are the next steps to begin Summer Shape Up!

  • 6-Week Workout Plan Download
  • Full Body Workouts with warm-up, cool-down, and planned active recovery
  • Exclusive website link with videos & more!
  • 30-minute private coaching call with Megan Dahlman, BS, CSCS

Six-Week Summer Shape Up Program plus Private Coaching Call


Select one of the options below to get started!

**Strong Mommas strongly recommends that you consult with your physician before beginning any exercise program or trying any of the workouts in Summer Shape Up. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Strong Mommas/Dahlman Elite Training Systems from any and all claims or causes of action, known or unknown, arising out of Strong Mommas/Dahlman Elite Training System's negligence.

You're about to get stronger, leaner, healthier and prepared to fully enjoy all of your summer activities. 



Summer Shape Up 

Program only

  • 6-Week Workout Plan Download
  • Full Body Workouts with warm-up, cool-down, and planned active recovery
  • Exclusive website link with videos & more!