Sculpt - Upper Body

Build long lean muscles

Sculpt Upper Body

Build long lean muscles and a thrown to your heart
This month-long program is designed to dramatically increase your upper body strength and control. By combining dynamic movements with working static holds, you’ll truly develop a strong, stable, and open upper body.

It has taken me years to gain the strength and awareness I have today. This program is filled with the exercises and techniques that have helped me and that I know will work for you!

You’ll love these classes because not only are they filled with yoga-inspired movements to aid your practice, but it’s also a solid workout plan to build cardiovascular endurance and promote a healthy heart. Every workout you will be inspired to work to your max and take your strength to the next level. The workouts are structured with a highly effective pyramid rep system to give you the best and most challenging workout in the least amount of time. This method encourages you to work harder while having a ton of fun! You will conclude each workout with movements that will help your muscles recover, your mind to recenter, and restore your energy - leaving you ready to take on life!

You are capable of more than you think! The program consists of 3 workouts that can be done anywhere, all you need is a flex band. When you sign up, you will also get a month-long workout planner, a motivational guide on food and mindset + access to our exclusive SoulWork community online.

It’s not about getting big or bulky, rather it’s about developing long, lean muscles with specifically targeted exercises. I’m so proud of this program and I am excited to help you bring your strength and practice to the next level!

This is what you’ll get: 

  • SoulWork Planner to plan your 4 weeks: Training/Food/Soul
  • 3 x 15-min effective workouts
  • General SoulFood guidelines to amp up your results and energy
  • 4-week guide in the form of workbook and videos
  • Motivating playlists
  • Access to our private online SoulWork Community

If you like:

  • Short workouts that are perfect for busy schedules
  • Workouts that can be done anywhere
  • Minimal equipment: All workouts can be done with only a flex band!

Then our Upper Body Program is for YOU!!


Each week you’ll workout 3 x 15 mins. You’ll get 3 workout videos (can be done anywhere and will only need a flex band):

  • Workout 1
  • Workout 2
  • Workout 3

Each workout consists of 4 dynamic exercises and 4 static holds. We finish off with max reps and mobility to milk your power and leave you feeling grounded and restored. All in 15 mins! Each of the three classes is short enough to fit into the busiest schedule and can be easily integrated with your other wellness routines.

Monday: Workout 1

Tuesday: Movement of your choice

Wednesday: Workout 2

Thursday: Movement of your choice

Friday: Workout 3

Saturday: Movement of your choice

Sunday: Rest day


It is not about restricting food, it’s about ensuring your body is fuelled throughout the day so you feel energized, healthy, and get closer to your goals. You will receive the General SoulFood Guidelines where you’ll find a sample weekly meal plan, how to clean up your daily meals instead of doing a detox or going on a diet, snack recipes, and tips for maximizing your results. This guide is suitable for all diets.

Food is energy, energy is information, information is power!

I know from experience that food can be complicated. That food can be an easy short-term comfort and long-term stress. I believe and know that a healthy and fun relationship to food is possible and hope that you will be inspired to investigate your own relationship to food, perhaps challenge it, change it and create a new relationship based on a solid foundation of feeling secure, loved and enough. Then food becomes fun and a friend in getting you the results you want! 


This element is where SoulWork was born. So many people kept asking:

What’s the quickest way to lose weight? What’s the key to success? How do I get a body like yours? What’s the best way to find my passion?

Well… I don’t know. And neither does anyone else. Except for…YOU, you know! Nobody else knows the answers for you because they don’t know your calling, your family, your story, your deepest delight, your greatest pain, or your longest held desire.

Starting each new week we’ll take a few minutes to set the intention so that you are really clear on what your vision is and plan your workouts, making sure nothing can make you cancel this important meeting with yourself. When you have this vision in your soul, it will inspire you and inspiration is irreversible!

In addition to the workouts and introduction videos, you’ll also find writing and meditation exercises in the workbook. This part of the journey is really juicy and nourishing. It will make your core glow from the inside out!

Thank you for being here - Looking forward to seeing you on the inside and start working out together!

Sign up for our Upper Body program, you won’t regret it!

With Love,

Johanna & The SoulTeam

SW Sculpt UB 700-380