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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Intermediate and Advanced Workout Week 17- Day 1

  • 4/25/2014
** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM. Day 1(I like to start my Day 1 on Monday but you are welcome to do the workouts any days that work ...

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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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Intermediate's Workout Plan Week 8 - Day 1

  • 2/24/2014
** This workout will be a bit different. I like to challenge my clients to try new types of workouts. Many of you may have heard of “Crossfit”. It’s very popular and you may think that you could never do it. Well I have news for you…that’s simply not true. Below will be crossfit style workouts for you to do at home with the few pieces of equipment ...

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Intermediate's Workout Plan Week 5 - Day 3

  • 2/5/2014
Day 3: Legs and Shoulders2 minutes warm up- high knees or jumping jacksUsing a timer or counting in your head you’re going to be doing as many repetitions of each of the exercises back to back with as little rest as possible (resting only when you really need a break). The 1st round you’ll be going 60 seconds (1 minute) on EACH exercise move. Round...

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Intermediate's Workout Plan Week 3 - Day 3

  • 1/22/2014
Day 3: Legs and Shoulders2 minutes warm up- high knees or jumping jacksExercises in 1st   Super Set:-    15 squats with a 3 second pause at the bottom of each rep.  -    15 military dumbbell presses with a 3 second pause at the bottom (or starting) position of the rep (do them on one leg for an added degree of difficulty) Use whatever weight you fe...

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Intermediate's Workout Plan Week 2 - Day 5

  • 1/17/2014
Day 5: Biceps and Triceps2 minutes warm up- high knees or wall jumpsExercises in 1st   Super Set:-    15 Hammer curls with dumbbells (Use the weight you feel most comfortable probably 5-10 lbs.) NO PAUSE-    12 tricep dips on a chair or bench. Then hold at the top (which is your starting position) for 15 seconds. Then continue and do 12 more dips. ...

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