Olivia Lawson

Hello everyone,
Our brand new program TEMPO is here.
Your week 1 schedule is attached below.


To unlock all video content in this program, consider joining one of my membership tiers. Please review the perks of each tier before signing up. Because alternative options aren't always a perfect match, I highly recommend becoming a member to experience the full benefits of the program.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=hK_Gx...

3 days ago | [YT] | 162

Olivia Lawson

Welcome to TEMPO- a program where we elevate your fitness but optimize your time.
As the holiday season approaches, balancing career demands, family commitments, and social obligations can make maintaining a consistent fitness routine challenging. It is common to see wellness goals take a back seat during this busy time of year. To solve this problem, I designed TEMPO- a 6-week, 3 days a week, structured training program engineered for maximum workout efficiency while optimizing your time.

How to Join & Schedule
The program is FREE and substitute for non members will be provided.
A new weekly schedule goes live every Sunday on YouTube, here in the community tab.
Out of 3 weekly videos, one will be available to members only but a substitute will be available and linked in each weeks schedule. Although I do my best to find a like for like substitution this is not always possible, therefore I would strongly encourage you to join my membership to benefit from all videos in this and future programs. Please note- only GOLD MEMBERS get access to all videos.

Program Overview

TEMPO requires a commitment of just three days per week, making it perfectly adaptable to a demanding lifestyle, especially busy mums like myself. By prioritizing smart movement patterns and high-volume training, this program ensures you achieve exceptional results without spending hours in the gym.

To maximize your time, we utilize advanced training systems, that are used by personal trainers, which you have also seen on my channel, designed to keep your heart rate elevated and stimulate muscle growth efficiently:

• Supersets, Drop- Sets, Tri-Sets & Giant Sets: Back-to-back exercises that target complementary muscle groups, minimizing rest time and accelerating fat loss.
• Complexes: Seamlessly transitioned movements, stretched over 2 and 3 minute circuits, that increase your cardiovascular endurance and muscular strength.
• No-Repeat Formats: Longer format, no repeat and circuit style format workouts, where the challenge switches from volume to tempo and form.


Your Weekly Training Schedule

Each week is strategically split into three distinct sessions:

• Day 1: Full-Body Strength Focus
Prioritizes compound and isolated movements to build foundational power, increase bone density, and stimulate overall muscle development.
• Day 2: Full-Body Endurance
Focuses on muscular stamina, core stability, alignment, and flexibility to aid in fat loss, active recovery and injury prevention.
• Day 3: Split Upper / Lower Body Conditioning
Targeted hypertrophy work that isolates the upper and lower muscle groups to ensure balanced physical development and definition.

By increasing your training frequency for the entire body, we optimize metabolic output and build lean muscle mass in a fraction of the time.

Daily Activity Baseline

To complement your structured workouts and sustain a high metabolic rate, I recommend a daily baseline of 10,000 steps. If your schedule does not allow for a dedicated walk, you can easily achieve this physical activity baseline through flexible alternatives:
• Low-Intensity Steady-State (LISS) Cardio: 20–30 minutes of steady cycling, swimming, or elliptical training.
• Dedicated Walking Workouts: Short, brisk 10-minute walks spaced throughout your working day.
• Active Domestic Tasks: Incorporating functional movement into your daily routine, such as deep cleaning.

We start tomorrow- Monday 9th November 2026. Are you in?

Olivia xxx

Skip the Carousel

1 2

4 days ago | [YT] | 404

Olivia Lawson

And just like that, we are officially wrapping up Hourglass 2.0! 🚀

Honestly, I can barely believe it myself—this marks the fifth complete fitness program I have released this year alone!
It has been an absolute whirlwind of a journey, but guess what? We are not stopping here. The momentum is real, and I am already working behind the scenes on what comes next. Make sure you stay tuned, because there is so much more exciting content headed your way.

Before we look forward, though, I need to take a moment to look back and give a massive, heartfelt shout-out to my amazing community members. You are the heartbeat of this platform and the reason these programs exist. To put things into perspective: your membership contributions make up close to 50% of my total revenue. So, when I say I genuinely could not do this without you, I mean it from the bottom of my heart. Your support directly funds the production, the time, and the energy that goes into creating these challenges.

I also want to address a quick personal note. As many of you know, I am juggling the beautiful, chaotic reality of being a mom of three. Between school runs, managing a household, and running this business, life can get incredibly overwhelming at times.

Because of that, I am not always able to reply to every single comment left on the videos. But please, never doubt that I try my absolute best to read them all. Your stories, your feedback, and your words of encouragement keep me going when the days get tough. Thank you all so much for your grace, your patience, and your endless dedication.

If you loved this challenge and aren't ready to let the momentum fade, I invite you to keep the journey going by joining our official membership. By signing up, you unlock unlimited, on-demand access to every single workout video in the Hourglass 2.0 challenge, alongside our full library of premium programs, including:

• LEAN
• REBOOT
• HOURGLASS (1.0 & 2.0)
• LIFT
• THE STANDING SERIES

Plus, as a member, you will get instant access to every single upcoming program the moment it drops!
Before you officially take the plunge and sign up, I highly recommend taking a few quiet minutes to carefully read through all of the unique perks, features, and community benefits included in each tier on our Membership Options Page. I want to make sure you select the exact plan that aligns with your long-term fitness goals, fits into your busy lifestyle, and honors your budget. That way, you can step into your new routine with confidence and get the absolute most value out of your training.

Thank you again for an incredible challenge. Let's keep pushing, keep growing, and keep crushing these goals together!


SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=Ehwty...

1 month ago | [YT] | 205

Olivia Lawson

Welcome to Week 5 of HOURGLASS 2.0. Can you believe we only have two weeks left until we cross the finish line? ⏳

Your full week schedule and equipment recommendations are detailed below. The first workout of the week is now officially up and live for all channel members! 🏋️‍♀️

As we approach the final stretch, now is the best time to dig deep and push yourself just a little bit harder. Remember, leveling up your training doesn't always have to mean grabbing a heavier set of weights.
If you want to increase the challenge and maximize your results this week, focus on these powerful variables:
• Higher repetitions: Aim for one or two more clean reps at the end of your usual set.
• Greater range of motion: Focus on depth. Can you sink a little lower into your squats or get your back knee closer to the floor on your lunges?
• Better control and tempo: Slow down the eccentric (lowering) phase of your movements, or challenge yourself with a deliberate pause at the bottom of a rep to eliminate momentum.
• Mind-muscle connection: Truly focus on squeezing the target muscles at the peak of contraction rather than just moving the weight from point A to point B.

Let's make these final two weeks count and stay tuned to find out what's coming next.

To unlock all video content in this program, consider joining one of my membership tiers. Please review the perks of each tier before signing up. Because alternative options aren't always a perfect match, I highly recommend becoming a member to experience the full benefits of the program.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=P2dko...

1 month ago | [YT] | 180

Olivia Lawson

Hello everyone,
Welcome to week 4 of Hourglass 2.0.
Below you will find your full week overview with equipment recommendations.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up- Not all levels give you access to all videos.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=vjxTW...

1 month ago | [YT] | 203

Olivia Lawson

Hello everyone,
Here is your week 3 workout schedule for Hourglass 2.0.
Throughout this week, we are continuing our heavy emphasis on lower body training. We want to keep targeting those muscle groups to maximize your strength and building muscle.
Because of this specific focus, this week features two dedicated lower body workouts. Each of these sessions is designed to challenge your legs and glutes in different ways.
Take a moment to realize that we are now nearly at the halfway mark of the program. It is incredible how fast the time is flying by, and you should be proud of your consistency and dedication.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up- Not all levels give you access to all videos.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=YBzDD...



xxx

1 month ago | [YT] | 205

Olivia Lawson

Welcome to Week 2 of Hourglass 2.0. Hope you have enjoyed the first week.

The hardest part is simply starting, and you have already proven to yourself that you can do it. As you step into this next phase, remember that consistency—not perfection—is what creates real, lasting change. Keep showing up, lean into the challenge, even if some workouts feel harder that others, and let's keep building this momentum together because consistency builds results.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up- Not all levels give you access to all videos.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=DXNR8...

xxxx

1 month ago | [YT] | 224

Olivia Lawson

Welcome to Week 1 of HOURGLASS 2.0 program!
Your full week schedule and equipment recommendations are detailed bellow.
First workout is now up and live for all channel members.

Feel free to switch the days around to fit in with your weekly schedule but please remember to take your REST days. Recovery is a crucial part of body recomposition.

While I provide weekly equipment suggestions, you should select dumbbell sizes based on your personal lifting experience and current strength level but the aim is progressive overload. So as the time goes on think of a few ways in which you can level up your training and push your body that little bit more. This could be:

-heavier load (just a few lb more is fine)
-higher reps (but sill the same weight)
-greater range of motion (can you deepen your squats or lunges)
-better control and tempo (can you slow down the lowering phase or pause at the bottom)

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=Ehwty...

I hope you are really excited and ready for this new program. I certainly cannot wait. Let's go!
xxxx

2 months ago | [YT] | 317

Olivia Lawson

ONE WEEK TO GO!
Hourglass 2.0 is officially launching on Monday, September 7th. Members will receive exclusive early access to each video in the program, alongside a specialized, program-specific workout session every Saturday. This video is specifically designed to complement this program and while alternative videos will be published each Sunday for non members, securing a full membership is highly recommended to ensure optimal results and a full program experience.

Sign up here: youtube.com/@oliviafitlawson/membership

Since there is a lot of confusion about the different membership tiers, I would encourage everyone to read carefully all the perks before signing up.

Please find the full program overview in the earlier post.

Olivia xxx

2 months ago | [YT] | 363

Olivia Lawson

A wonderful chapter is coming to a close as I say goodbye to my very first creation. If you want to grab one of these original pieces before they are gone forever, you can get them right now for more than 50% off. Click the link to shop the final collection.

-olivialawson.co.uk/collections/exercise-mats

Thank you everyone who has supported me on this journey and let's see what the future brings.

Only available to UK customers.

Olivia xxx

Skip the Carousel

1 2 3

2 months ago | [YT] | 223