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Weekly Workout Ideas

Week One

Day 1

Lower Body

Exercises to help shape and tone the muscles of legs, hips, and butt 

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Day 5

Full Body DB Workout

Go heavy! Rep based workout, super-setting two exercises and then repeating them

Day 2

Upper Body

Boost muscle strength and endurance in your arms, back, chest, and shoulders

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Day 6

Circuit Training

Lower, upper, core, and cardio. And then repeated. Four blocks of work (or eight mini blocks). 

Day 3

W.T.S.

Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Full day rest. Enjoy life!

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

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Workout Idea week 1

Week Two

Weekly Workout Ideas

Day 1

Upper Body

Focus on strengthening the Biceps, Triceps, Shoulders and Core

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Day 5

HIIT & Cumulative Weights

Get ready to sweat with a 15 minute Tabata cardio workout. 

Followed by 20 minutes of building block weights

Day 2

Lower Body

Superset lower body weighted exercises with HIIT

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Day 6

Strength Endurance Training

Full body workout!

Weights and Cardio...90 seconds of a weighted exercises followed by 90 seconds of cardio. 

Day 3

W.T.S. Workout BANDED

Pyramid workout. Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Rest Day. Enjoy life

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

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Workout Ideas Week 2

Weekly Workout Ideas

Week Three

Workout Idea Week 3

Day 1

Unilateral Training

Low-impact work with both compound movements and focused movement. Hitting both the upper and lower body.

Day 5

HIIT & Full Body Weights

Get ready to sweat with a 15 minute Tabata cardio workout. 

Followed by Full Body strengthen training with dumbbells

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Day 2

Cardio & Core

Combine Cardio, HIIT & Core to

Elevate the heart rates and strengthen the core

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Day 6

Cardio Kickboxing + Weights

Cardio PLUS Weights PLUS HIIT

We elevate our heart rates with Cardio Kickboxing moves, spike the heart rates with HIIT and drive the workout home with weighed exercises.

Day 3

W.T.S. Workout

Pyramid workout. Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Rest Day. Enjoy life

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

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Week Four

Weekly Workout Ideas

Day 1

Lower, Core & Cardio

This workout combines lower body exercises, core strengthening and cardio

Day 5

20/20 Full Body Workout

Full body workout for 40 seconds with 20 seconds of rest. 8 blocks repeated four times

Day 2

Upper Body

Boost muscle strength and endurance in your arms, back, chest, and shoulders

Day 6

Cardio Kickboxing

High-intensity, heart pumping, and cardio-driven 30 minutes workout

Day 3

W.T.S. - Core Focused

Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Full day rest. Enjoy life!

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

Workout Ideas Week 4

Weekly Workout Ideas

Week Five

Day 1

Upper Body with HIIT 2

Superset lower body weighted exercises with HIIT

Day 5

Extreme Cardio//Weights

Two blocks of work. One is cardio focused and the order weight focused. 

Day 2

Lower Body with HIIT

Boost muscle strength and endurance in your arms, back, chest, and shoulders

Day 6

Circuit Training 2

Blocks of work including lower body, upper body, and cardio

Day 3

W.T.S.

Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Full day rest. Enjoy life!

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

Workout Ideas Week 5

Week Six

Weekly Workout Ideas

Day 1

Glutes, Arms & Cardio

Glute focused, arm focused exercise followed by Cardio equals isolation work plus sweat

Day 5

Cardio & Cumulative Weights

20 minutes of Kickboxing inspired cardio followed by 25 minutes cumulative weight

Day 2

Cardio Kickboxing

Punching and kicking combos to drive up and heart and burn calories

Day 6

20-Minute HIIT

High Intensity Interval Training - Short, sweet, and sweaty!

Day 3

W.T.S. - 3.10.21

Take up the intensity gradually with compound movements that make you SWEAT

Day 7

Rest

Full day rest. Enjoy life!

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

Workout Ideas Week 6

Week Seven

Weekly Workout Ideas

Workout Ideas Week 7

Day 1

HIIT & Drop Sets

Exercises to help shape and tone the muscles of legs, hips, and butt 

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Day 5

Extreme Cardio

20 minutes of High Intensity Cardio. Short burst of work followed by a brief recovery. 

Day 2

Upper Body

Boost muscle strength and endurance in your arms, back, chest, and shoulders

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Day 6

Circuit Training

Lower, upper, cardio, and core. And then repeated. 

Day 3

W.T.S.

Take up the intensity gradually with compound movements that make you SWEAT

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Day 7

Rest

Full day rest. Enjoy life!

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Day 4

Rest or Stretch

Give your muscles a break. 

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BONUS

HIIT, Cardio, or Core

Dial up the intensity? Add HIIT or Cardio to days 1, 2, or 5 or Core to any workout day. 

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Week Eight

Weekly Workout Ideas

Workout Ideas Week 8

Day 1

HIIT & Upper Body

Drop Sets

Get moving with a short HIIT workout followed by an Upper Body Drop Set workout

Lucky #'s 15•12• 8

Day 5

40/20 • HIIT Lower Upper

5 exercises to increase the heart, then 5 exercises to strengthen the lower body, followed by 5 exercises for the upper body

Day 2

Lower Body with Band

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Shape and tone the muscles of the lower body with the Booty Band

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Day 6

SET

Strength. Endurance. Training.

This workout alternates between a weighted exercise and cardio for a full body workout

Day 3

WTS - Pyramid Workout

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Gradually build intensity with compound movements. 

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Day 7

Rest or Brisk Walk

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Day 4

Rest or Stretch

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Give your muscles a break or stretch it out

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Bonus

Core, Stretch, Cardio

Add core, stretch or an additional strength training to your workout

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You can also join me "Live" or follow my Weekly "Live" Workouts on Facebook Live and get updates on classes by subscribing. Note: many of the Previously Live Classes added the following week. 

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