Lift'n Burn

**Community Note:

You’ll have full access to this program anytime, but my daily support and the most active community engagement happens in the newest challenge. You’re welcome to follow this program at your own pace, but for the most interaction, motivation, and live support, check out the current challenge - it’s always featured as the leftmost program on my main Solin page HERE.

You’re already active. You’re already lifting and nothing is changing - so you figure you need to do more. More workouts, more cardio, more restriction. But more isn’t the answer. A better signal is. Progressive overload tells your muscles to grow. More activity just makes you tired. All you need is dumbbells, three full body workouts per week, and a program that gives your body the right signal.

Here’s the structure: two different workouts come with the Lift’n Burn challenge that you’ll repeat for three weeks each. Why? Because that’s how you get stronger. Progressive overload isn’t some fitness buzzword - it’s literally how your muscles grow. You need time with the same movements to add reps and then weight.

Here’s what happens when you do the same exercises for multiple weeks:

Week 1 - Learning movement patterns, finding your working weights, nervous system is figuring out which muscles to fire, when to fire them, and how to coordinate everything smoothly

Week 2 - Reduced soreness, improved performance, strength building starts

Week 3 - Peak performance where maximum gains occur

Two blocks. Six weeks. That’s the whole formula.

This isn’t a newbie thing - this is everyone’s timeline, no matter how many years you’ve been lifting. It’s exactly why even the most experienced lifters (myself included!) get sore when they switch to a new workout.

Every challenge includes brand new workouts. Some exercises repeat across programs - that’s not an oversight, that’s the point. Research shows the same foundational movements move the needle for women. What changes is the challenge you bring to them. More reps. Heavier weights. That’s progressive overload.

And here’s the part that matters most - you’re not figuring this out alone. I’m in the community with you every single day of the 42 days - answering questions, calling out wins, and keeping you on track. Your Cee-sters are there too, doing the exact same workouts, cheering each other on, and showing up even when it’s hard. Whether you’re in your basement or at the gym, you’ve got support.

Is nutrition included?

If you want a simple “tell me what to eat” guide, you can add Solin’s 4-week Meal Plan and Nutrition Bundle - a 122-page guide with vegan, vegetarian, gluten-free, and non-dairy options, plus a 30-day money-back guarantee. Inside the private community, I also share information on calories, macros, and food tracking so you can set your calories based on your goal - whether that’s building muscle, or building muscle and losing fat at the same time.

What if I go on vacation?

Simply pause when you need to and resume where you left off. You have lifetime access to the Lift’n Burn challenge - no expiry, no catch. Repeat it as many times as you want, whenever you want.

FAQs

Workouts run 45-60 minutes depending on your rest between sets
Built for women who’ve lifted before - even if it’s been a while
Every exercise includes demos with verbal cues from me - these are not follow-along workouts
Start with whatever weights you’ve been using - the right weight is completely individual to your current strength level
The Solin app is free to download - no monthly fee required
One-time investment for lifetime access to Lift’n Burn - that’s not a misprint

You’re not lifting to stay the same. You want to see it - in the mirror, in your clothes, in the way you carry yourself. Six weeks with the right system and you will.

Cheryl, Lift with Cee

HERE'S WHAT'S INCLUDED

✔️ 6-week dumbbells-only workout plan (workout from HOME or the GYM)

✔️ Sets, reps, & exercise guidance

✔️ Video demonstrations for every movement

✔️ Private community for support & accountability

✔️ Mobile app access (iPhone & Android apps)

✔️ Unlimited access to challenge (one-time purchase for lifetime access to the Lift’n Burn program)

BONUSES

✅ Bonus 1: 50% off Solin Ultimate Nutrition Guide

✅ Bonus 2: High protein recipe generator

✅ Bonus 3: Macro calculator

Cheryl's Reviews

99% User Satisfaction Score

4,336 Reviews

Debbie M.

June 2026

Lift'n Burn

Easy to follow!!

Elizabeth L.

June 2026

Muscle Burns Fat

Easy to follow and effective

Shirlene H.

June 2026

Lift'n Burn

I joined this challenge to get consistency in my workouts. I got so much more! I’ve learnt how to progressively load and it has been a worthwhile investment for my health & fitness. Lots of encouragement from the community & knowledge sharing from Cheryl. Best thing I ever did for myself 💪🥰💖.

Deborah F.

June 2026

Lift with Cee Annual

I just completed my fourth challenge with Lift with Cee and can’t wait to start the next challenge. I have made incredible progress in the last 8 months. I have signed up for the annual subscription and am excited to see how much further I can progress! Cheryl is a patient, knowledgeable and respected coach. The community she has built is supportive, encouraging and welcoming!! I can’t say enough good things about this amazing program. It has changed my life!!

deboraht c.

June 2026

Lift'n Burn

I’m very thankful for the structure of the workouts. They are easy to understand and follow. I’ve learned a lot. Reviews are correct in that this is much deeper learning and better results than just following the wonderful YouTube videos. I’m glad I enrolled in this challenge. Thank you Cheryl!

Jena H.

June 2026

Lift'n Burn

I have loved Cheryl’s programming!

Jenny K.

June 2026

Lift'n Burn

January 2026 - I was 8 weeks out from knee surgery, feeling trapped and honestly unsure if I’d ever move my body the same way again. That surgery forced me to slow way tf down and tune into myself at a level I’d never had to when it came to fitness. I’ve had injuries before, but none I didn’t just plow straight through. 🫣 And honestly? That’s probably exactly what landed me where I was. 😂 I’d done some of Cheryl’s workouts on YouTube, but I committed to the Build to Burn Blueprint 6-week challenge through Solin. Cheryl’s programming is for anyone who wants to get strong AF but feels especially dialed in for women navigating all the stages of menopause, honoring the shifts happening in our bodies whether we like it or not and kinda telling them to STFU. 🤪 So I did the first one. Then another. Just completed #3 and I’ve already signed up for my 4th!!! I may not be running the way I was pre-surgery, mostly because I’m not filling my life with cardio alone anymore but also I don’t want another injury to sideline my progress. I am getting stronger. The trends are moving in the right direction. And you know what else I am? Confident in my skin. Strong and still carrying excess skin from growing 4 babies. Strong and still rocking saggy boobs (thank God for good sports bras 😂). Strong and still showing every wrinkle and bit of crepey skin I’ve earned. Our bodies are beautiful and incredible in every stage, and being able to actually live in that confidence? PRICELESS! 💜 The support that comes from a community of strangers turned biggest cheerleaders is truly unmatched. It’s a sisterhood that never wavers. We show up for hard days, happy days, personal battles, PRs, fears, and everything in between. We are warriors. We are community. We are strong AF. 💪

Maggie P.

June 2026

Lift'n Burn

I like the 3-week workout plan. I am getting stronger! I'm 60 years old, and I have Hashimoto’s. Most people would say you won't be able to get stronger, but I'm living proof that we can, and I feel and look so much better. I love the Ceesters community and the straightforward coaching from Cheryl.

Dina M.

June 2026

Lift'n Burn

I really liked the shedule of 2x3 weeks with different exercises. 3 weeks is long enough to master the exercises and have full profit from, and short enough to not get bored and keep the muscles engaged!💪🏻🤗

Victoria T.

June 2026

Lift'n Burn

I loved EVERYTHING about this program! Cheryl is incredible and I have made more progress in just a few weeks than I have in years. I already signed up for her next program/challenge. It's definitely worth every penny!

Angela B.

June 2026

Lift'n Burn

At first I was unsure if I would like a not “follow along” format, but I got use to it. This was a great challenge and I can definitely see a difference in my body and strength. Looking forward to all the challenges following this one, which was why I bought the subscription. Cheryl really knows how to create a program that works and the information she shares is a bonus.

Roo W.

June 2026

Lift'n Burn

Plank…uck, but I do it!

Rebecca C.

June 2026

Lift'n Burn

Wonderful program! I've done many different programs from other platforms but this is the best at being truly a progressive overload. I love repeating the workouts for 3 weeks to see improvement and feel comfortable. The tracking is fantastic to have and so easy. I love that it includes the low impact cardio being separated out from the weightlifting.

Janet M.

June 2026

Lift with Cee Annual

This is my 5th challenge and I love the way the programs are structured and Cheryl’s daily messages of wisdom and encouragement as well as calling out BS when necessary. Love the new 3 week format and yearly subscription option.

Sabrina H.

June 2026

Lift'n Burn

I love this! I love the community and I absolutely cannot live without Cheryl's daily advice!!!

Stephanie L.

June 2026

Lift'n Burn

I miss the old format of 2 week segments.

Bernadette C.

June 2026

Lift with Cee Annual

Cheryl's 6-week challenges have truly transformed the way I approach fitness and my own potential. From the very first challenge, I could feel my body growing stronger, my mind becoming more resilient, and my confidence in what I could achieve skyrocketing. What makes Cheryl so special is how she takes the time to explain the why behind everything - lifting, recovery, nutrition, and mindset - so it all makes sense and actually works. For the first time, I feel like I'm not just going through the motions, I'm genuinely succeeding. Cheryl isn't just a coach, she's a guide, the motivator, and someone who pushes you with care and clarity. I can say without hesitation that joining her program was one of the best decisions I've ever made for myself.

KathrynA A.

June 2026

Lift with Cee Annual

The workouts are very effective and you aren't spending hours to get real results for every age group.

Pamela T.

June 2026

Lift'n Burn

This has been my first challenge and I expected to feel motivated and inspired but I didn’t expect to learn so much! Every day I’m learning something new, usually from Cheryl’s daily posts which have been crazily timely throughout the challenge: every time I’ve had a question or was struggling with something, I would open the app to the Community and there would be a post from Cheryl addressing EXACTLY what I needed support for. Cheryl really knows her stuff! There’s no question for me that I’ve gotten stronger AND smarter in just 6 weeks, and am definitely looking forward to the next challenge!

Blair R.

June 2026

Lift'n Burn

Love Cheryl, love the workouts.

Tiffany T.

June 2026

Lift'n Burn

Love this program! Started January 2025. The motivation to stay and progress has been because of the structure Cheryl has provided! I feel amazing at 55!!!

Meri R.

June 2026

Lift'n Burn

I thoroughly enjoyed this series. It kept me accountable, motivated me and was very easy to follow. Cheryl did a wonderful job breaking down each exercise and explaining how just an increase of a rep or a weight each exercise could make all the difference. The online community is supportive and friendly and I cannot wait to do the next series.

Jessica A.

June 2026

Lift'n Burn

I love this program! I love the format, exercises and all Cheryl’s invaluable coaching daily in the community. This is my 4th challenge and I plan on buying her annual offer. I feel stronger then ever at 46 years old thanks to Cheryl! If you are looking for a clear plan for your strength training program….this is it!

Mary C.

June 2026

Lift'n Burn

Would like to say thanks to Cheryl and Solin for the lovely gesture of a refund when I mentioned pricing in an earlier email, it was much appreciated. I did not accept as I am 100% happy with all of the content/format of all of the programmes. I should have worded my review better to say the annual wasn't an option at that time. I have signed up via the early bird offer. 😊

Jennifer Y.

June 2026

Lift with Cee Annual

I have been lifting with Cheryl for a little over a year now. I have had many ups and downs but I have stayed with it and consistent. Her programming is amazing and she truly cares about the success of the participants in her challenges. She is supportive and so knowledgeable. It was an easy purchase for me to do the annual plan. I look forward to another year with such a strong and empowering coach!

Sarah F.

June 2026

Lift'n Burn

Such an amazing program! I’ve been doing these workouts for almost a year now. What a transformation! The schedule is totally doable, the community is great ( especially on hard days), coaching whenever you need it! My only regret…. I wish I had started sooner. I can’t believe I’ve made it a year already! If I hadn’t said “yes” to myself then I’d still be here wishing I had. Don’t wait another day!! Go for it!!

Iris T.

June 2026

Lift'n Burn

I’m loving the programming! I used to do CrossFit, but my inflammation was out the roof at 56 years old and post menopause. Even though life (vacation and camping) have been happening with this challenge, I’m still at it!

Annette H.

June 2026

Lift'n Burn

I love the program

Michelle H.

June 2026

Lift'n Burn

When I started this program, my goal was to lose weight. That hasn't happened (yet)... I've actually gained a pound and am NOT mad about it. Because, what HAS happened has been absolutely life-changing. In a couple of months, I'll be 57 years old. Since starting Lift & Burn 5 weeks ago, I've lost fat and gained muscle, I'm starting to see abs and jawline for the first time in many, many years. I'm proud to look in the mirror and no longer feel compelled to hide my body. I went shopping for a dress for my son's grad and actually looked for one that would show off my arms (whaaat?!) I'm a life-long under eater but now hit my macros daily. The unseen things I am MOST excited about? In 5 weeks, my blood pressure has normalized, chronically low HRV is now climbing, I have more energy and less brain fog, and my deep sleep ratio has doubled. And the joint aches i assumed were just part of aging... gone! My mindset is that being committed about my 3x/week lifting and hitting my daily macro and sleep targets is just how I live now and it has been life-changing. Thank you, Cee! Can't wait to show you my before & after pics next week!

Faye G.

June 2026

Lift'n Burn

I really like doing the supersets 3 weeks in a row. It gives me the opportunity to properly conquer the exercises.

Molly T.

June 2026

Lift'n Burn

I had been lifting weights on my own for a few years very inconsistently. I used a weightlifting journal/workbook with prepared workouts and coaching segments to read. It was really helpful to get me started and comfortable in the gym. I wasn't seeing the results that I wanted and decided it was time to sign up with Cee. What a difference it has made to have the daily coaching, the active community, and the structured program. I am finally really learning how to do progressive overload and learning even more about nutrition for fat loss and muscle building. Cee and her programs are game changers!

Heidi T.

June 2026

Lift'n Burn

Fanatic program! I look forward to doing it again!!

Alexis S.

June 2026

Lift'n Burn

This program pushes you to improve while giving the time needed to recover between workouts. I feel stronger and more balanced. The workouts are easy to follow and I like that I can go my own pace. I appreciate the community support and tips from Cee as well as the encouragement along the way!

Deanna F.

June 2026

Lift'n Burn

Love this program. This is my 4th challenge with Cheryl and its a workout program I could do over and over and not get tired of it or burnt out. It fits into my lifestyle so well and at this point it is my lifestyle!

Michelle S.

June 2026

Lift'n Burn

This has been one of the best training experiences I have had. I am 61. I have had several personal trainers in my life. I have also done a lot of videos and other programs . Cheryl is so knowledgeable and her program is very doable and extremely result driven. After only 4 weeks of the 6 week program I can see some subtle changes. I can’t wait to keep going!!

Karen H.

June 2026

Lift'n Burn

Cheryl is motivating and her knowledge and wisdom helps break the barriers to your old, ineffectual routine.

Ann H.

June 2026

Lift'n Burn

I had to hear about progressive overload and lifting to failure more than once. I needed the "why" of it all. I've spent years lifting weights with little progress. Now I can finally see a difference. Cee tells it like it is...and I'm finally ready to hear it!

Yvonne S.

June 2026

Lift'n Burn

Safely but surely increasing my lifting power and appreciate Cheryl’s expertise and tips

Lilly L.

June 2026

Lift'n Burn

I really felt great and more organised when working in a team. Great to read everyone’s experience and see others success. There are difficult days for sure and at times you don’t want to push but then reading and seeing all the Ceessters pushing hard you feel that you can’t let them down. It’s my first workout program and I’m feeling a great progress. Thank you Cheryl 💪

Carla C.

June 2026

Lift'n Burn

This program with Cee has been a game changer for me. Post menopause I have struggled with finding the right way to keep my body strong and my metabolism from the downward spiral. As a physician I know this is often how we women start to unwind health wise and really start to age quickly. I have tried several things on my journey-HIIT workouts, bootcamp, pilates, cardio which I used to love but post menopause exhausts me and didn't seem to help. This program is so elegantly simple but so well thought out to maximize the outcome. Cheryl is such a good trainer who is always educating as to the "why" with evidence based information, always updating in real time using very reliable sources which is so important in a time when it is difficult to sift through all the information that technology makes available. Her nutritional program is simple and easy to follow focusing on real whole foods not some complicated fad program which requires buying a lot of supplements. This is a program designed for women for the long haul to improve strength, function, bone density and longevity and the way we think about aging. Additionally, the community of women is such a positive and, for me, unexpected benefit. So encouraging to see these women from everywhere just like me encouraging one another and getting it done. A+ Cheryl! You're knocking it outta the park! This is my first challenge but I am now signed up for Cee's annual program!

Cherilyn J.

June 2026

Lift'n Burn

I love this program! I’ve been following Cee for 2 years now and doing this program for a year. It’s been a life changer for me. I’m the strongest I’ve been in a very long time and I’m 65!!

Tara T.

June 2026

Lift'n Burn

I have LOVED this challenge! Already bought the next one. My body feels so much stronger and less joint pain.

Daire A.

June 2026

Lift'n Burn

Every program I'm blown away by Cheryl's programming and coaching. This round was a bit more challenging for me because of some life things, but as always, Cheryl offers the kick in the butt I need to prioritize my health, strength and movement. I'm definitely seeing increased strength and muscle definition in my shoulders after this programming and continuing to push my limits further. Thank you!

Nicole R.

June 2026

Lift'n Burn

She’s the best trainer I’ve ever had - even comparing to long term in-person personal trainers. The lifts are standard, but the community aspect is shockingly encouraging. I haven’t lifted this heavy since 30 years ago. Cheryl provides more coaching and science backed evidence for her method than any other coach. Her experience really shows. Lastly it’s very cost effective to join.

Alexandra H.

June 2026

Lift'n Burn

Am getting so much stronger. Legs and arms showing muscle tone. Now waiting for my middle to catch up!

Lorelei M.

June 2026

Lift'n Burn

I'm at Batmobile status! Lots of lifting and I've come a long way!

Iris F.

June 2026

Lift'n Burn

This is my 6th challenge with Cee and it’s just a wonderful program. At 58 I would’ve never thought that I’ll be able to loose my stubborn menopausal weight and achieve muscles like that. Cee is a great coach and the support in every challenge is amazing. Highly recommend giving it a try.