Muscle and Burn **TITLE TBD**

Challenge start date: June 22, 2026

Challenge end date: August 2, 2026

Open to participants worldwide

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

Challenge start date: June 22, 2026

Challenge end date: August 2, 2026

Open to participants worldwide

Cheryl's Reviews

99% User Satisfaction Score

3,919 Reviews

Jodi P.

May 2026

Lift'n Burn

So far so good. For me it’s a marathon not a race … one day at a time

Renae N.

May 2026

Lift'n Burn

Week 2 in Texas with my family. Still get my time in and feeling good. I don’t see any changes yet and that’s ok. My mind, body and soul is all changing.

Dana P.

May 2026

Lift'n Burn

I am able to increase weight each workout!

Bethany E.

May 2026

Lift'n Burn

Love Cee and this amazing community. They keep me going! So inspiring!

Mallory N.

May 2026

Lift'n Burn

I am so thankful for Cheryl’s challenges! I have worked out for years and never pushed myself this hard. I am feeling strong, more confident in my skin and enjoying the mental & physical changes! I love the workouts, and the community she provides!

Joyce O.

May 2026

Lift'n Burn

So good! Exactly what I’ve been looking for.

Christinea t.

May 2026

Lift'n Burn

checklist keeps me motivated!

Annette D.

May 2026

Lift'n Burn

Love how it challenge me each set. 3x a week with weights is not so overwhelming. Glad I found this program!!

Willemijn M.

May 2026

Lift'n Burn

I lovw this challenge! It’s good to do the same exercises for a while because the strength progression becomes so obvious!

Meeta J.

May 2026

Lift'n Burn

Love the clarity, ease and certainty of the program. It clearly comes from a lot of experience and doesn't try to pander to all our needs for variety/ customisation. I respect that. The community is awesome.

Vevean P.

May 2026

Lift'n Burn

Love ‘Lift n Burn’ with Cheryl. Great opportunity to become strong with my Cee-sters 💪

Kristine K.

May 2026

Lift'n Burn

Cheryl’s program is helping me make progress. I’m lifting heavier than ever and it is great!

Rosalind D.

May 2026

Lift'n Burn

I love the program. It keeps me motivated and on track.

Oshra S.

May 2026

Lift'n Burn

Thank you Cheryl for creating this program. I can’t thank you enough for yor professionalism, dedication and most important- you generosity to give! Appreciate you

Fiona p.

May 2026

Lift'n Burn

I have done all but one of Cheryl’s Solin challenges and absolutely love them. Her exercise regimen definitely works and I can do the challenge anywhere and any time, so great when travelling. My body composition has changed and I am much stronger and feel positive and fit. The Community is a big part, providing support and encouragement.

Valerie M.

May 2026

Lift'n Burn

Love the format! 💪🏾

Angeline S.

May 2026

Lift'n Burn

I really enjoy this program. Lots of great information and I always know what to do when I hit the gym!!

Joanne P.

May 2026

Strong Burns Best

Clear concise workouts. Thank you Cheryl!!

Kenya V.

May 2026

Lift'n Burn

I feel so empowered to be able to see my weights increased. I am preparing for grandparent-hood if the Lord wills it 🙏🏼♥️

Christina D.

May 2026

Lift'n Burn

It has been one week and I am enjoying the program very much. I love Cheryl’s daily messages and reading the blog of other people for inspiration.

Jennifer H.

May 2026

Lift'n Burn

This is my 3rd challenge and I still love everything about it! The exercises, the format, the community and the invaluable information and advise offered by Cheryl. I am seeing changes I am super excited and proud of!

Ashlynn M.

May 2026

Lift'n Burn

I love the structure of the plan! My third challenge.

Catherine C.

May 2026

Lift'n Burn

Challenging! 💪Exhausted afterwards. Hate the lunges.😬

Melanie K.

May 2026

Lift'n Burn

I am loving the workout and the daily messages from Cee. I forgot about the creator messages until I saw the reminder and these message are packed full of educational information!

Dawn A.

May 2026

Lift'n Burn

Still 5 stars gets better each challenge!

Kamie P.

May 2026

Lift'n Burn

I like the step ups ! They are challenging my strength AND balance! I am feeling like I am getting stronger overall!!

Paula A.

May 2026

Lift'n Burn

Excellent demonstrations of each exercise and the daily posts are fact based & educational. Superior program. Highly recommend to anyone serious about getting fit.

AlexandraJordan S.

May 2026

Lift'n Burn

The program along with all of the other ones, is absolutely amazing. Concise, effective, and guaranteed results. So thankful for Cee.

Hanna L.

May 2026

Lift'n Burn

love Cheryl and her approach , it keeps me grounded and consistent ! I always strugled with repetetive workouts, however Cheryl changed my mind !

Shawn C.

May 2026

Lift'n Burn

I enjoy this platform, this community and especially having this to focus on after the sudden passing of my father. These workouts have brought me back to life.

Barbara F.

May 2026

Lift'n Burn

Great program! I have appreciated each of the two prior challenges as well as Lift ‘n Burn. While my weight and overall fitness level were good prior I am loving that I actually am experiencing progress in my Energy! Muscle Definition! and Overall feeling of Firmness and Wellness. I love that my arms show definition. Even the dreaded under arm sagging skin is barely noticeable. Sleeveless shirts are my go to! So glad I made the decision to transition from watching Lift with Cee online (which are great, educational and inspiring) to the challenges! I am 70 and feeling rather proud of my physical fitness level! My previous ache in my hip is gone. I credit this program. I feel great. Really life changing!

TRACY RAE M.

May 2026

Lift'n Burn

This is my second challenge and I am just as happy if not more so than my last. The plan is easy to follow, the information on exercise science and nutrition are invaluable and the results speak for themselves. Highly recommended any or all of Cheryl’s challenges.

Tanya S.

May 2026

Lift'n Burn

Excellent program that produces real results!

Chrissy L.

May 2026

Lift'n Burn

This is my 3rd challenge with Cheryl, and oh boy, this is by far the most professional one I have ever done. I love the repetition; it allows my body to adjust and learn the movements so I can lift heavier. 3x per week for 45 minutes—that’s all it takes to reach your best shape! I truly recommend it!"

May 2026

Lift'n Burn

Awesome!!!!!

GALANOPOULOU P.

May 2026

Lift'n Burn

Όλα μου αρέσουν σε αυτή την κοινότητα, μου δίνει κάθε ημέρα κίνητρο και κουράγιο να συνεχίζω την προσπάθεια μου, σ ευχαριστώ πολύ Σέριλ .

LizzetteIvonne G.

May 2026

Lift'n Burn

I am having the Best results ever, love It!

Chez K.

May 2026

Lift'n Burn

Love the easy to follow workout routines, the app and the community/support.

Seira S.

May 2026

Lift'n Burn

Love it

Mihaela D.

May 2026

Lift'n Burn

Challanging but what a feeling at the end. 💪

Daria S.

May 2026

Lift'n Burn

Good 👍🏼

Christina G.

May 2026

Lift'n Burn

I took three views and I like the back, I don’t like the front, and the side view was ok.

LisaA H.

May 2026

Lift'n Burn

I’m struggling today but managed to increase my shoulders and arms to 20 lb weights. For someone who started at 10 lbs and struggled, this is a major milestone. I couldn’t have done it without this program. Thank you Cee and much love to all the Ceesters!!!

Renee H.

May 2026

Lift'n Burn

Cheryl’s challenges have completely changed how I look at lifting. I have been lifting for almost 15 years and her challenges are the most sustainable way of lifting I’ve ever done. I will be 57 this month and I’m so grateful to have the guidance and wisdom Cheryl gives, along with an amazing community of Ceesters cheering each other on. I’m in this for longevity, for the long haul, and am finally not afraid to get older…cuz I’m also getting stronger 💪

Rebecca L.

May 2026

Lift'n Burn

I love the full body challenges that Cee puts together. Excellent lifting program!

Amy W.

May 2026

Lift'n Burn

I hate lunges. Kicks my butt every time! But I feel stronger every time I do them, not just physical but mentally too. Whew, loving this program and just feel so grateful to be a part of it! Let’s GO! 💪💪💪

Louise P.

May 2026

Lift'n Burn

Cee is supportive, informative, straight forward and transparent! She is the real deal, truth bombs and all!

Johanna F.

May 2026

Lift'n Burn

Today i felt tired and almost didnt work out but reminded myself that this is non negotiable. Get ot done W2D1✅✅

Aniana N.

May 2026

Lift'n Burn

It has been wonderful so far! I would definitely purchase another coaching session for her. I feel like $75 was affordable but still offered me a lot. I love it, I really do.