Functional Intervals + a little October sneak peek
This week’s White Label Workout is a quick Functional Intervals session from LIFT + HIIT Intervals — and I’ve got the full mini-funnel ready for you too.
The vertical teaser.
The complete guided mini-session.
A simple funnel to help you share it.
Plus AI prompts to support the marketing and follow-up.
The workout is done. Now let’s help you put it to work inside your business.
October is my birthday month, and I’ve been working harder than ever leading into it so I could bring you some pretty exciting gifts.
They’re all connected to one big direction we’re taking at White Label Workouts:
We’re making it easier than ever for wellness professionals to add professionally guided fitness to their business.
I’ll give you a proper sneak peek at what’s coming at the end of today’s WOW. But first… let’s get you this week’s workout. 🔥
FUNCTIONAL INTERVALS 🔥
This mini-session comes straight from LIFT + HIIT Intervals.
You’ll work for 30 seconds, rest for 15 seconds and repeat each exercise for 3 rounds.
We’re working through Lunge Curls, Squat Around the World, One-Leg Deadlift to Row + Beast Kick Throughs.
It’s a fun blend of strength + conditioning — strength-focused movements delivered in a simple interval format.
Strength first? HIIT first? Blend them together?
It really comes back to the goal of the workout.
For this one, we’re blending them into one short guided session that challenges strength, balance, coordination and cardiovascular fitness.
TEASE → DELIVER → FOLLOW UP → OFFER
This week, you’ve got both pieces of fitness content ready to go:
a vertical teaser you can brand and share
+ the complete guided Functional Intervals mini-session you can deliver to your audience.
Now let’s turn those videos into a simple little funnel you can actually use inside your business.
You’ll use the vertical teaser to spark interest and invite people to ask for the full workout.
You’ll deliver the complete guided session so they can experience the training for themselves.
Then you’ll follow up, start a conversation and — if they want more — you’ve got a natural next step with the complete LIFT + HIIT Intervals program.
I’ve also included optional AI prompts at each step to help you quickly create the captions and messages around the funnel in your own voice.
TEASE: Share the vertical workout preview.
Add your branding to the vertical version and use it as a Reel, short video or social post.
The job of this post is simple:
find the people who are interested enough to ask for the full workout.
Your CTA: Comment INTERVALS and I’ll send you the free guided mini-session.
You’ve already got the video. Use this prompt if you’d like help creating the caption around it in your own business voice.
DELIVER: Send them the guided workout.
They commented INTERVALS.
Perfect.
Now send them what they asked for.
Add your branding to the horizontal workout, upload it wherever you normally share protected video content and send them the link.
This part is all about giving them a chance to experience the workout for themselves.
Send it over, encourage them to give it a try and invite them to let you know what they think.
Use this prompt if you’d like a little help writing the message that goes along with your workout link.
FOLLOW UP: Find out what they actually thought.
This is the piece that turns the workout experience into a conversation.
They asked for it. You delivered it.
Now check back in after they’ve had a chance to try it.
This is where you get to reconnect and learn a little more about what they enjoyed.
Ask about their experience first.
Did they enjoy the format? Would they like more? What part appealed to them? Now you’re not guessing what to offer them next. You’re listening first.
OFFER: Connect their interest to LIFT + HIIT Intervals.
If they enjoyed Functional Intervals and tell you they’d like more…
we’ve already built the next step too.
Functional Intervals comes straight from the full LIFT + HIIT Intervals program.
That means they’ve already had a chance to experience the training style before you introduce the complete program.
LIFT + HIIT is a four-week program built around focused strength work plus short cardio intervals, with dedicated lower-body, upper-body, core and functional training days plus guided yoga recovery.
The full Launch Kit also gives you the client calendar, Success Guide, branded assets, promo graphics, Fitness Bingo challenge and business-building resources to help you turn the program into an offer that fits your business.
Use what they told you to create a natural next-step conversation around LIFT + HIIT Intervals.
Keep the same funnel and replace the LIFT + HIIT details with the offer you want to lead people toward. But if you’re using LIFT + HIIT, we’ve already connected the free workout and paid program for you.
Meet LIFT + HIIT Intervals.
This week’s Functional Intervals mini-session is one little piece of the complete LIFT + HIIT Intervals Program Launch Kit.
The workouts are the foundation. And we keep building the tools around them to help you brand them, share them, sell them and put them to work inside your business.
That’s what White Label Workouts is really about.
We create the professionally guided fitness content.
And then we keep building tools around it to help you with the branding, packaging, marketing, launching, delivery and business strategy.
It’s more than workouts — but the workouts are always where it starts.
That’s why this week’s WOW doesn’t stop at handing you a free video.
You’ve got the vertical teaser.
You’ve got the complete guided mini-session.
You’ve got a simple funnel around those videos.
You’ve got AI prompts to help with the captions and conversations around it.
And you’ve got a complete paid LIFT + HIIT program sitting on the other side if you want somewhere to take that interest next.
Birthday month is bringing some BIG gifts.
I told you I had presents coming.
And honestly, they’re all an extension of what we’ve been working toward all along:
We’re making it easier than ever for wellness professionals to add professionally guided fitness to their business.
The workouts are still at the heart of what we do.
But we’re working harder than ever to build the tools, systems and support around those workouts so they’re easier for you to use inside a real business.
We’re constantly asking:
How can we make this easier for you?
How can we help you put the content to work?
How can we help you serve your people really well?
And how can we help you create more revenue from it?
Sooooo… here’s a little peek at what’s coming. 👀
✨ A brand-new Online Fitness Studio
Yep. This is completely new: a DONE-FOR-YOU, fully loaded online fitness business hub.
A whole new way to offer professionally guided fitness under your own brand — with the workout library, programs and member experience already built in.
This one has been a BIG build… and I cannot wait to show you what we’ve created. 👀
✨ A refreshed Launch Center
Having the content is one thing.
Knowing how you want to brand it, package it, promote it and put it to work inside your business is another.
We’re refreshing the Launch Center with more practical tools and resources to help make that whole process easier.
✨ The White Label Workouts Affiliate Program is coming back
If you already love White Label Workouts and know other coaches or wellness professionals who could use it, you’ll soon have another way to create revenue by sharing it.
Another tool. Another opportunity. Another way we’re working to help make your business more profitable.
✨ A new GLP-1 Support Strength Program
We’re also creating a new strength-focused program for wellness and practitioner-led businesses supporting clients using GLP-1 medications.
This one came directly from conversations we’re having with businesses in the wellness space — another example of us continuing to build fitness content around the needs you’re seeing in the real world.
And yep…
there may be a few more birthday-month surprises too. 👀
Apparently I decided my birthday needed an entire month of new stuff for you. 😂
But underneath all of it is the same mission:
Make your life easier. Help you serve your people really well. And give you more ways to create revenue through professionally guided fitness.
We’re working hard over here to keep finding new tools, new systems and new ways to make that happen.
And October is going to show you a whole lot more. 👀🎂
And THAT’S your WOW for this week! 🔥
You’ve got the vertical teaser.
You’ve got the complete guided workout.
You’ve got the funnel around those videos.
You’ve got AI support for the captions and follow-up messages.
And you’ve got LIFT + HIIT sitting on the other side if you want to turn that interest into a complete offer.
TEASE → DELIVER → FOLLOW UP → OFFER
Grab your Functional Intervals videos, add your brand and give the funnel a try.
And PLEASE tell me how it goes. 😂
If you’re trying to figure out how professionally guided fitness could fit into what you already offer, reach out.
You know my door is always open. ❤️
Happy sharing!
xo ~ Ro
Your Online Fitness Specialist + behind-the-scenes fitness content bestie
