Which Training Guide Is Best For You?

Beginners Guide To Fitness: Beginner. This plan focuses on fat loss and is set up for 3 workouts per week and 4 rest days. This plan is great for someone new to working out or lifting and needs to gradually adjust to making time for the gym. The first day of each week is legs, day 2 focuses on upper body, and day 3 focuses on full body. Each workout includes a cardio workout to be performed after you finish your lift.

New Year, New Lifestyle: Intermediate/Advanced. This plan starts out with 3 workouts per week for the first 3 weeks and 4 rest days and then increases to 5 workouts per week with 2 rest days. (5 days a week starts on day 10 if you want to start there) This guide is perfect for someone who has lifted weights before but fell off track for a while and wants to start slow so they aren’t overwhelmed. This guide focuses mainly on fat loss and includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part per week.

Fit For Life: Intermediate/Advanced. This guide focuses on fat loss (but will require you eat in a caloric deficit as well) and is set up for 4 workouts per week. If you are someone with a busy schedule and cannot make it to the gym 5-6 times a week, but still want to make sure you are working every muscle group, this is the guide for you.

Fit For Summer: Beginner/Intermediate. This plan focuses on fat loss and is set up for 5 workouts per week and 2 rest days (rest days are to be taken whenever you need them). This guide includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part.

8 Weeks To Bigger Cheeks: Intermediate/Advanced. This guide focuses on building muscle, specifically glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided by upper and lower body with 2 rest days and one of the days can be done in the comfort of your home if you can’t make it to the gym.

Get Fit At Home: Beginner/Intermediate. This entire guide can be performed in the comfort of your home and only requires dumbbells, an exercise ball, a circle resistance band, a chair or step, and a mat or carpet. This guide is perfect for those who aren’t able to make it to the gym and are looking to drop some fat. If you can usually make it to them gym but can’t one day, you can substitute one of these workouts for a gym workout.

Burn Fat, Get Fit: Intermediate/Advanced. This guide focuses on fat loss and is set up for 5 workouts per week and 2 rest days. This guide is perfect for experienced lifters looking for a challenge or to just changes things up.

CCTHICCC: Intermediate/Advanced. This guide focuses on building muscle, with a heavy focus on glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided up by body part with 2 rest days.

Growing Szn: Advanced. This guide focuses on building muscle during the “off season” (fall/winter) with a focus on the glutes and shoulders. There is limited cardio since we are focusing on gaining weight instead of losing it. You will need to eat in a caloric surplus to achieve maximum results. It is set up for 5 days a week and 2 rest days that you can take whenever you need them!

Targeting Fat Loss: Advanced. This guide breaks down workouts by muscle group a bit more than I’ve ever done before but I was inspired to try something new! You can focus on one muscle group per day or you can combine a couple different groups and create your own workout! You will find some cardio workouts throughout this guide as well but I am still only doing cardio on upper body days. If you would like to use these workouts while you’re bulking or trying to gain muscle, feel free, just exclude the cardio! Since this isn’t as structured as other guides I have, you can do however many days a week you’d like. I will be aiming for 5 days a week with two off days and my workout split will probably be Inner Thighs & Outer Glutes > Chest, Shoulders & Cardio > Glutes & Hamstrings > Back & Cardio > Quads & Calves > Biceps, Triceps, Abs, & Cardio. Since this is 6 days of workouts, each week will start with a new workout. You can also do these in any order you prefer! If you’re still sore from legs come the next leg day, do an upper body workout!

Fit For Summer V2: Intermediate/Advanced. This guide is set up for 5 workout days per week divided into 2 lower body days, 2 upper body days, and 1 full body day. This is a great guide for those looking to maintain muscle during a cut or maintenance phase, as you will be hitting each body part multiple times each week. For cutting, make sure you’re also eating in a calorie deficit! This program can also be adapted for bulking by eating in a surplus and omitting most of the cardio.


Mini Summer Challenge

Hi babes!

So happy you guys are as excited for this mini challenge as I am! You’ll notice the workouts are not up yet because I want to make sure everyone is starting on the same day. They should be up a day or two before so you can look over everything and get prepared.

Start Date: June 3rd

End Date: June 30th

To enroll in the challenge, all you need is a premium membership to the CCFIT App and join our Facebook group here! There is NO coaching included in this challenge, hence why it is so cheap but I will be active in the group and there will be other girls to help you out as well!

For your diet, I recommend tracking macros here for the quickest and healthiest results but if you have had an eating disorder in the past or struggle with one currently, I recommend just eating intuitively.

If you wish to be eligible for the prizes at the end of the challenge, please email teamcc@justtempo.com no later than July 1st with your before and after photos and a testimonial.

Please feel free to email the address above with any other questions regarding the challenge!

Cant wait babes!


CCFIT User Result: Maria T.

“I am one year into my clean nutrition and 10 months into the CCFIT app. A total of 70lbs lost and gained plenty of confidence!

At 42 years old with 6 children “mommy to 8” a full time job and wife. In May of 2018 I had a cardiac arrest and suffered from the trauma of a broken sternum and most of my ribs. I saw Cristina Capron on IG and she inspired me to get moving and have been using her app as my go to everyday at the gym.

The CCFIT app is the best I’ve found, the setup makes it so easy to follow and I love that there are so many programs to choose from and Cristina continues to build it. With my injuries I couldn’t lift any weight so I started with just the movements and now after 11 months I am finally strong enough to follow the app with recommended weights and more.

For anyone that questions if her app can help you to reach the goals you have set for yourself, yes!! Make time, be consistent and trust in the process!! Nothing that makes you stronger mentally and physically comes fast or easy but but it’s so rewarding. Thank you, Cristina!!”

-Maria T.

CCFIT User Result: Jenna U.

“I was always into exercising and going to the gym, played sports my entire life, and loved doing fitness classes at my college’s rec center. After I graduated college, I didn’t know what to do with myself because I was moving away from all of my friends, starting a very stressful job, and also attending grad school full-time. I was also at my heaviest weight from all of the drinking and partying senior year of college and I knew I needed to change something.

I started following Cristina along with many other fitness accounts on instagram. After doing a free week on CCFIT and reading more about Cristina’s workouts, I figured why not. I was skeptical at first, but after about a month of dedication, I was seeing results so quickly and it motivated me so much.

Throughout the entire experience, whenever I had questions, Cristina always responded to me so quickly and made me feel welcomed to this whole fitness journey. I quickly became excited to workout, looking up my workouts every morning before I actually got to the gym and started doing them.

CCFIT truly provides me with an amazing and supportive community via Facebook and a great way to relieve stress. I have dropped 35 pounds since I began this journey and I swear by this app!”

-Jenna U.

CCFIT User Result: Alyce H.

“I was the girl who tried every crash diet to just get the weight off quick. I never had any success with a fit lifestyle. I hated myself, I hated who i was becoming, and couldn’t stand to look in the mirror.

I would walk in the gym, be there for an hour, and accomplish nothing. I never knew what exercises to do or how to accomplish my goals, and because of that i quit every time.

I began searching for fitness inspiration on instagram and that’s when I found Cristina. Her app has changed my life. I look forward to the gym every single day now if i take a couple days off i’m excited to get back to it. I’m now the closest i’ve ever been to reaching my goal.

The CCFIT app has helped me not just physically but also mentally and i’ve never been happier.”

-Alyce H.

CCFIT User Result: Stefanie W.


“Cristina’s app is so amazing! I’ve always been into fitness but her app as helped me stay on track with workouts and progress.

Also, I absolutely love the Facebook page. All the girls are amazing, and very motivational. I feel like I made lifelong friends.

I started studying for my CPT because of Cristina. Her motivations and workouts are amazing! You can definitely relate to her. She is just a normal girl trying to help others. That’s all I want to do in the end.”

– Stefanie W.