Who Else Wants to Transform Their Body With Just 3 Workouts Per Week?

Short on Time, Not on Results

"Down over 4 inches overall in 2 weeks. Great program!" -Melissa L.

"I am now on Phase 2 and even more satisfied with the results than before. Not only am I getting stronger by the day but those stubborn areas are gone and the muscles are showing!" -Kelly

What is the "magic" behind performing just three workouts per week? There isn't any. Copious amounts of real work experience and research has demonstrated, repeatedly and clearly, the benefits of strength training three days per week. The result: you can burn fat and build muscle and get that lean, toned look you want in less time than you think is necessary.

While there is no magic behind three weekly workouts, you must follow a proven format: use the best exercises, progress them intelligently and consistently, and work each muscle group with appropriate frequency. Are you doing that in your current workouts?

With The Beautiful Badass Lab all of the work is done for you, so you don't need to worry about the details. All you need to do is perform the workouts. Most women report completing them in about 45-50 minutes.

Perform the Exercises with Confidence

Have you ever wondered Am I doing this exercise correctly?

You won't have to worry about that anymore. You'll perform every exercise correctly, with confidence, because every exercise has its own demonstration video. Not only is performing an exercise correctly important for safety, but it affects the results you'll achieve (e.g., there's a difference between performing a squat correctly with the appropriate range of motion and squatting too shallow as many do without even realizing it).

Feel Better. Look Better. Be Better.

What would you be able to do if you felt confident in your body?

"Your program has given me the confidence to attempt things that I would never have considered in the past." -Lucky B.

"A girlfriend, who hadn't seen me in a while commented on my legs. She said, 'Wow, you look so fit & athletic.' I take that as a huge compliment!" -Amy F.

Don't underestimate the power strength training can have on your body, mind, AND life. You can start achieving the results too, and it only requires three motivating workouts each week.

Stay on Track with Ease

"I love that it's easy to understand, and as challenging as you make it or need it to be. Plus, I feel MOTIVATED. I've never ever EVER wanted to go to the gym. Now I truly want to." -Joann F.

The strength training workouts are easy to understand, so you know exactly what to do and how to progress every week. Plus, you'll look forward to every new Phase because you'll receive a fresh new program every four weeks for the next six months.

You're Not in This Alone

"The camaraderie and your involvement in the FB group really made this experience special. There were absolutely days I didn't want to go to the gym, but then thought about the group and put my shoes on." -Cait

"The women here are supportive and real, not intimidating." -Joann

Become a member in the private Facebook Group and join the community of amazing women who are on this journey together. If you have questions, need support, encouragement or accountability, or just want to share this experience with other women, it all happens in this private group setting.

If you want extra support -- like having your exercise form critiqued or you need to swap out an exercise -- we do that there too.

Additional (Beautiful) Badass Benefits

These two features make The Beautiful Badass Lab even more awesome:

Enhanced Workout Motivation: "I have never been this enthusiastic about weight lifting before." -Laura

The Challenge Day Workout is an empowering, motivation-boosting element that is introduced in Phase 2. It's an extra workout that will be performed a few days after completing Phase 2, and it's a terrific opportunity to test, and discover, the strength you've forged over the previous couple of months. There will be a Challenge Day in Phases 2-6, and they change regularly so you don't get bored.

You're definitely going to look forward to performing the extra workout at the end of each Phase to see everything you've accomplished. Use The Challenge Day as motivation to do your best each Phase; dominating the Challenge Workouts will be great short-term goals to keep you excited to strength train.

Want to Boost Fat Loss? "I no longer have jello-jiggly inner thighs." -Laura

Want to Build More Muscle? "I can already visibly see more muscle definition." -Olivia

Introduced in Phase 3, Fat Loss and Muscle Building Customization Work allows you to make the Beautiful Badass Lab Phases uniquely your own. Whether you want to boost fat loss, build muscle (e.g., work on your glutes or improve the definition in your arms and shoulders), or perform an optional fourth bodyweight workout each week (this option appears in Phase 4), you'll see exactly how to do it. You'll be provided with a couple Customization Work options; I'll show you how to decide which is best for you, and how to add it to the workouts. No guess work required!

What Awesome Women Are Saying:

Try The Beautiful Badass Lab 100% Risk Free

Your satisfaction is guaranteed. You can put the course to the test for 30 days, risk free.

If you're not satisfied you can get a full refund. Just send an email to support@niashanks.com

"I love all the beautiful muscle I'm building and have come such a long way in how I see and appreciate myself. Thank you, Nia!" -Lora E.

No Physical Products are Shipped

The Beautiful Badass Lab is an electronic program delivered via email and through this website.

Tell Me Again How This Works

Sign up through the fast and secure checkout. Once the one-time payment goes through you'll receive an email when a new Phase is released, so you'll never miss one. You'll receive access to Phase 1 (and a special document -- The Action Guide And Celebration Sheet) immediately after subscribing. Phases 2-6 will be released every 3-4 weeks for the duration of the 6-month system. You'll have lifetime access to The Beautiful Badass Lab.

Here's a closer look:

PHASE 1: This is the introduction phase, and it lasts 4 weeks. This month you'll focus on a few big exercises and get stronger every week. Look at Phase 1 as the foundation of your Beautiful Badass journey: you must build a solid base that you can expand upon. Use the printable workout logs to easily track your performance. There's also an important document released with Phase 1: The Action Guide and Celebration Sheet.

PHASE 2: This phase uses some of the basic exercises from Phase 1 (and several new ones too) but for Phase 2, the focus is on getting even stronger. This phase introduces a new element: The Challenge Day. This is an extra workout that is to be performed a few days after completing Phase 2. This workout is a fun, motivating opportunity to test the strength you forged during Phases 1 and 2.

PHASE 3: There are several big changes for this phase. All new exercises are introduced and another new element is added: Customization Work. This is when you can make The Beautiful Badass Lab uniquely your own, according to your goals and preferences. You'll be presented with Fat Loss and Muscle Building Boosters, and you'll see exactly how to perform and include them in each workout. There is also a new Challenge Day for this phase.

PHASE 4: This phase uses some of the main exercises from Phase 3, with a focus on increasing your strength. Different Fat Loss and Muscle Building Boosters are introduced, and this phase you'll have the option of performing an optional fourth bodyweight-only workout. You'll perform the same Challenge Day from Phase 3 and the objective is simple, and motivating: do better than last time.

PHASE 5: More big changes occur in Phase 5. Not only will you use all new exercises, but a new weekly training format is introduced. New Fat Loss and Muscle Building Boosters are introduced in addition to a new Challenge Day.

PHASE 6: The final phase of The Beautiful Badass Lab. A few exercises from Phase 5 will be performed again, new Fat Loss and Muscle Building Boosters are introduced, and you'll repeat the Challenge Day from Phase 5 with the goal of crushing your previous performance.

Remember: Every Phase includes clear, detailed workout notes from how to warm-up, cool-down, exactly how many sets and reps to perform, how to improve your performance weekly, exercise demonstration videos, and printable workout logs. Every program is done for you, so there's zero guesswork.

You'll receive a convenient email notifying you as soon as a new Phase is ready, and you'll have lifetime access to The Beautiful Badass Lab. 

Build a fit, strong, confident body with only 3 workouts per week with this six-month system.

Know exactly what to do with clear, detailed instructions and video demonstrations for all exercises.

Track your progress and stay motivated with the printable workout logs.

Be part of Beautiful Badass community for extra support, encouragement, and direct access to Nia to get all of your questions answered.

Get started today with programs designed to fit easily into your life.