Getting Started: The workouts are separated into levels: beginner, intermediate or advanced.

You are welcome to move from level to level and find the best fit for you. The workouts get progressively harder from week to week so if you're a beginner I suggest you start on week 1 and move up from there. There are exercise videos under the video tab that are labeled alphabetically to help you find instruction on each exercise move and determine how to complete the move at your own level with proper form.

Weeks

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Beginner's, Intermediate's & Advanced Workout Week 30- Day 7

  • 8/7/2014
Day 7: REST DAY Hydrate, stretch and relax those muscles.

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Beginner's, Intermediate's & Advanced Workout Week 30- READ FIRST

  • 8/7/2014
*** Please note I do NOT recommend you do this at a beginner’s level. If you’ve reach this week by doing all previous 29 weeks then you are not considered much of a beginner anyway so you should be fine but take it slower and use lighter weight if needed. If you haven't done the weeks 1-28 or haven't been active doing other weight training programs...

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Beginner's, Intermediate's & Advanced Workout Week 29 *READ FIRST BEFORE STARTING THIS PHASE!

  • 8/2/2014
*** Please note I do NOT recommend you do this at a beginner’s level. If you’ve reach this week by doing all previous 28 weeks then you are not considered much of a beginner anyway so you should be fine but take it slower and use lighter weight if needed. If you haven't done the previous 28 weeks do NOT start here.  These workouts correspond wit...

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Beginner's, Intermediate's & Advanced Workout Week 26- Day 3

  • 7/5/2014
Day 3: Biceps, Triceps and Abs *Just like on Monday this is going to be a timed exercise. Make sure to chart your progress in a notebook/journal so that you can see your improvement doing this another week. You’re going to set the timer for 10 minutes (beginner) 15 minutes (intermediate) or 20 minutes (advanced). This will be an ascending workou...

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Beginner's, Intermediate's & Advanced Workout Week 21- Day 3

  • 5/25/2014
Day 3: Cardio & Legs 2 min. warm-up of low impact jumping jacks *You can perform each move at your own level. Burpees can be modified and squats and lunges can also be done from an easier level (holding onto a wall for support to advanced- jumping lunges or jumping squats). See videos in gallery to perform move at the appropriate level. Make ...

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Beginner's, Intermediate's & Advanced Workout Week 21- Day 1

  • 5/25/2014
The workout plan is combined again for this week as you’ll be going at your own level and doing each move at your own level to make it fit for YOU. We’ll be switching things up by doing a lot more cardio this week. ** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAM...

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Beginner's, Intermediate's & Advanced Workout Week 20- Day 2

  • 5/15/2014
Day 2: Cardio and Core 2 min. warm-up- jogging in place 2 minutes of burpees (at your own level) Rest 30 seconds 2 minutes of mountain climbers (at your own level) Rest 30 seconds 2 minutes of high knees (if you can’t stay in motion because of joint pain simply lift up knee high up at a time and switch legs or do step ups using a s...

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Beginner's Workout Week 17- Day 7

  • 4/25/2014
Rest day! Stretch, hydrate and rest those muscles! 

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Beginner's Workout Week 17- Day 5

  • 4/25/2014
Day 5: Biceps, Triceps & Core2 min. warm-up of low impact jumping jacks*Make sure on all the exercises to go at your own level and use a weight/dumbbells you feel most comfortable with. You want it to be challenging but you will always want to still use proper form.Exercise Superset 1: 12 reps of hammer curls  12 dips (using ground, ledge, bench ...

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Beginner's, Intermediate, and Advanced Workout Week 16- Day 4

  • 4/18/2014
Day 4: Cardio and Abs/Core15-25 minutes (go at your own level. If you’re a beginner you still may not feel up to doing 25 minutes while someone doing the advanced workouts may go the full time, etc.) of HIIT (High Intensity Interval Training). You can do one of the 3 option below (I recommend you choose one that you did NOT do on Tuesday of this we...

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Beginner's Workout Week 12- Day 1

  • 3/22/2014
This week I’m going to share with you the power of quick and effective workouts. All of the workouts will be 30 minutes or LESS!  Gotta love that right? We will be doing “tabata” workouts all week so make sure to watch the video in the video library called Tabata to learn more. ** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVE...

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Beginner's Workout Week 10 - Day 4

  • 3/9/2014
15-20 minutes of HIIT (High Intensity Interval Training). You can do either option below:-    Option 1: Jogging-    Option 2: Mountain Climbers (Modified, if needed) -    Start off with a 1-minute warm up of high knees or jumping jacks just so your muscles are warmed up.-    Then move into the HIIT training by doing the jogging or mountain climbers...

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Beginner's Workout Week 4 - Day 5

  • 1/31/2014
Day 5: Biceps and Triceps2 min. warm up of low impact jumping jacksExercises in 1st   Super Set:-    15 Hammer curls with dumbbells (Use the weight you feel most comfortable probably 5 lbs.)-    15 tricep dips. You can do these on the ground or windowsill or chair or bench. See video clip for further instruction. -    Do hammer curls and then immed...

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Beginner's Workout Week 1 - Day 3

  • 1/8/2014
Day 3: Exercise 1:-    Review the stretching and core video in the video library along with the stretching chart available under the workout tab, and complete the stretching and core exercises. You will want to hold each stretch for about 30 seconds. Do each core exercise for 30 seconds and then repeat 1 more time each core exercise for 30 seconds ...

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