Build it. Burn it.

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 Build it. Burn it 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 Build it. Burn it 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 Build it. Burn it - 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 the challenge (one-time purchase for lifetime access to the Build it. Burn it 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

4,893 Reviews

AliciaM B.

July 2026

Build it. Burn it.

Another program that has been absolutely amazing! That is the hallmark of Cheryl’s programs! The exercises and education are next level!

Kathy T.

July 2026

Lift'n Burn

Excellent program! I am gaining muscle, but not losing weight. I know I am so much stronger so consider this a win.

LovethisLife S.

July 2026

Build it. Burn it.

My experience with the workout portion of this program is great, and it's keeping me on track. I don't recommend the upgrade to use the meal tracking portion if you cook custom meals that you want to track. You can't put in macros for those. If your meals are super simple its good.

Michelle B.

July 2026

Build it. Burn it.

Feeling a little stronger.. just need to figure out my meals

Katherine F.

July 2026

The Compound Effect

I liked learning the corkscrew and how individualized this app is. Cheryl is straightforward, easy to follow, and a continual inspiration.

NancyM J.

July 2026

Summer Strong

easy to follow and a great while video workout!

Sara L.

July 2026

Build it. Burn it.

Felt strong and lifts more controlled

Marisha S.

July 2026

Build it. Burn it.

I’m enjoying everything … I just don’t know when to increase weight or reps …

Evelyn A.

July 2026

Build it. Burn it.

I like that I can keep track of my reps and weights

Dinara C.

July 2026

Lift'n Burn

Amazing

Kelli B.

July 2026

Build it. Burn it.

I’ve already noticed a difference in my midsection!!! Loving it!!!

Nikki B.

July 2026

Build it. Burn it.

Love, love, love this program! ❤️

Cristina L.

July 2026

Build it. Burn it.

Fee great

Heide R.

July 2026

Build it. Burn it.

I am on the second week. I don't have enough weights at home to push my muscles. So I am going to the gym now. There's some of the exercises that I don't want to do in front of people. You know, like the glute lift so I'll just find a machine that I can use the same muscles. I like this program because it gives me structure and it's easy enough to follow and easy to record repetitions/weights in the app. I also like that I don't have to be perfect. I'm trusting this process will give me body composition changes.

Josée M.

July 2026

Build it. Burn it.

Amazing program with Cheryl. She is supporting all of us with such pertinent informations. 3 workouts/week is fitting perfectly in my sked and I love making time for it. The group support is also very important when feeling down or good. It’s a safe space to share and learn even more from other experiences . I had to take some time off to heal an inflammation but I stayed near by to continue to follow all the details and progress Cheryl shares. I am glad to be back! I can just highly recommend these programs! ⭐️⭐️⭐️⭐️⭐️

Melissa T.

July 2026

Build it. Burn it.

Cheryl and her programs have definitely assisted me and eating properly so that I can cut fat and let the muscles pop. I’m 55 years old. I’ve had three kids. And I’m quite proud to say I have no health issues.

Patricia K.

July 2026

Lift with Cee Annual

CEE/Cheryl walks the walk so it would seem. I love following CEE. She explains the scientific research behind her program. The total body workouts are well thought out , challenging & quite rewarding Her coaching & explanations make sense. She is the professora & the cheerleader all In one. She has created a community that is encouraging- lifting everyone up no matter what level you are! I would highly recommend!!!

Andrea S.

July 2026

Build it. Burn it.

I love everything about this program! Highly recommend it! Seeing results already!

AnnaMarie S.

July 2026

Build it. Burn it.

Love the app and Cheryl communication.

Sandra W.

July 2026

Build it. Burn it.

Love the video coaching folr each exercise. I play it through the set to help me stay focused and make adjustments as needed. Be strong, be healthy and be confident ! Lift with Cee !

Natalie S.

July 2026

Build it. Burn it.

Each week I’m getting stronger! Loving each of theses 6 week sessions

Julie s.

June 2026

Lift with Cee Annual

I love this challenge. I really like the format and how we have a tracker and a video to show how to do each exercise properly. Im feeling energized and stronger. More like myself. I also like the community. Everyone is encouraging and I’ve learned a lot from their input. Everyone here is also much closer to my age or lifestyle. That was a major plus for me. People that understand this stage of life. I feel like I’ve found my niche! 🥰🙌🏼

Mary E.

June 2026

Build it. Burn it.

Not even a little hand surgery is gonna keep from lifting with Cee!!! It’s so addictive!!

BarbaraA C.

June 2026

Build it. Burn it.

I know that this is only the 2nd week in, I love the way I’m starting to feel💗 Thank you for this beautiful program 🙏💗

Beth H.

June 2026

Build it. Burn it.

Love these workouts! Simple effective and great routine/schedule that makes it easy to stick with yet you see stellar results 🤩

Pamela S.

June 2026

Build it. Burn it.

Loving this!! It’s exactly the way I used to train with a personal trainer. Three days a week same program for six weeks. Then a week of pyramids and after that started a new program. Got the best shape I ever had when I did that, so I’m very excited to see how this goes for me. I’m older than I was so I’m trying to keep my expectations realistic.!

Tina P.

June 2026

Build it. Burn it.

Motivation

Stacia S.

June 2026

Build it. Burn it.

I love the consistency and continuity, particularly for women who haven’t trained in a while, having the repetition of the exercise really lets you concentrate on your form and feel comfortable and what you’re doing.

Julie C.

June 2026

Build it. Burn it.

Used to workout out with barbells so has taken a few sessions to find my weights.

Diane S.

June 2026

Lift with Cee Annual

Love Lifting with Cee! Lots of encouragement and knowledge!

RinamariRivera G.

June 2026

Build it. Burn it.

The program is perfect for me ! Very well structured, no crazy jumping or complex movements! The calorie calculator it’s great and first time I see something so simple and understandable Thanks for creating it!

Lisa N.

June 2026

Build it. Burn it.

Great way to track weight and reps. Love the demo videos and self pace work outs.

Angela F.

June 2026

Build it. Burn it.

Loving this workout!! Am challenged, already feeling stronger and gaining confidence in my form and going heavy!!

Michelle S.

June 2026

Build it. Burn it.

I’ve been part of Cheryl’s challenges for over a year now, and I love how simplistic yet efficient they are. Her challenges have 3 weight lifting sessions a week (+ daily 30 min walk) which makes it manageable / sustainable and I can fit them in even during a busy week. I’ve had great results following her program, and highly recommend.💪🏻

Lisa A.

June 2026

Build it. Burn it.

I am loving the workouts of course….but most valuable is all the added coaching advice in the daily comments from Cheryl!I wish I could compile it all into a book to reference at the drop of a hat.

Michelle C.

June 2026

Build it. Burn it.

I like all the exercises. Would like to have 2 weeks then a change like the first two programs. But maybe there is a reason that is more beneficial than I’m aware of ? I have enjoyed all the programs so far!

Kat H.

June 2026

Build it. Burn it.

Challenge #10 for me! Love every one. Thank you, Cheryl! You're a fantastic coach. 💜💪

Lisa H.

June 2026

Build it. Burn it.

Challenging workout

Ashley C.

June 2026

Build it. Burn it.

Loving this program so far. I actually look forward to my workouts.

Stacey S.

June 2026

Build it. Burn it.

Easy to use! So far so good.

Dahlia L.

June 2026

Build it. Burn it.

Best coach for women HANDS DOWN! Cannot recommend enough! If you're on the fence, stop thinking and go for it. If you're ready to make lasting changes, you will not regret it. Worth every penny!

Rachel L.

June 2026

Build it. Burn it.

This programme has been perfect for me - I’ve always maintained a high level of physical activity and I wanted something to compliment my karate training. These workouts are very simple but they are still technically challenging, and I’m already feeling important postural improvements with knees and shoulders. 10 out of 10!!

Cheryl A.

June 2026

Build it. Burn it.

I love the 3weeks of the same exercises and all the logic and data given to us to understand why we do what we do. The community is the backbone of this challenge. The constant flow of education from Cee is amazing and so valuable. Demos are good and the format is easy to follow. This is my 6th challenge with Cee .