DAILY WORKOUT  

Each daily workout will tone and challenge one specific body area! Try to push yourself as much as you can for each round. Remember to listen to your body and modify as needed; work on recognizing the difference between a “challenging” move versus “painful” move. Instructions and photo, plus video demos below. You got this!!

For each workout, we’ll be using one of the High intensity Interval Training – Tabata, which focuses on a specific pattern: 20 seconds of extremely hard work, with 10 seconds of rest in between.

What Makes Tabata Work?

The idea behind tabata isn’t to just jog or do a plank for 20 seconds at a time; rather, you should be doing something that pushes you to the absolute limit for 20 seconds, and then rest for 10, and repeat. These short bursts of cardiovascular exercise improves your overall cardio health, oxygen levels, and core.

SATURDAY

BOOTY TONING WORKOUT

Total Workout Time: 24 minutes (not including a quick warm up and cool down).  Note: There are 4 moves total divided into 2 rounds.

For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up.    Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.

Completing each round once will be about 8 minutes.  You will do this twice for a total of a 24 minute workout. 

ROUND 1 [4 minutes]

TABLE TOP LEG LIFT

HIP LIFTS 

ROUND 2 [4 minutes]

PULSING SQUATS

HIP THRUST WITH LIFTED LEG

FRIDAY

-ACTIVE REST DAY-

Why are active rest days important (source: PopSugar)?

A day off allows your muscles to recover, rebuild, and become stronger. But rest days don’t just mean sitting on the couch. To speed your recovery, and get your blood flowing to help feed your weary muscles, take yourself for a 20-minute stroll, and then give your muscles some TLC.

So go for a walk, try a yoga class, go for a bike ride or do some  light stretching. Stay active and keep moving.

 

THURSDAY

LEAN SEXY LEGS WORKOUT

Total Workout Time: 24 minutes (not including a quick warm up and cool down).  Note: There are 6 moves total divided into 3 rounds.

For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up.    Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.

Completing each round once will be about 12 minutes.  You will do this twice for a total of a 24 minute workout. 

VIDEO DEMO:

ROUND 1 [4 minutes]

SUMO SQUATS JUMPS

LUNGE TO EXTENDED LEG TAPS

 ROUND 2 [4 minutes]

POP UP JACKS

SQUAT HEEL RAISE

 ROUND 3 [4 minutes]

SQUAT LEG LIFT

BACKWARDS LUNGE LEG TAPS 

WEDNESDAY

BEAUTIFUL BACK WORKOUT

Total Workout Time: 24 minutes (not including a quick warm up and cool down).  Note: There are 6 moves total divided into 3 rounds.

For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up.    Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.

Completing each round once will be about 12 minutes.  You will do this twice for a total of a 24 minute workout. 

ROUND 1 [4 minutes]

SUPERWOMAN LIFTS

PLANK FOREARM REACH

 ROUND 2 [4 minutes]

SIDE PLANK REACH

PLANK ARM PRESS

 ROUND 3 [4 minutes]

KNEE TO ELBOW CRUNCH

DOWNWARD DOG LOW PLANK

VIDEO DEMO:

TUESDAY

STRONG ARMS WORKOUT

Total Workout Time: 24 minutes (not including a quick warm up and cool down).  Note: There are 6 moves total divided into 3 rounds.

For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up.    Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.

Completing each round once will be about 12 minutes.  You will do this twice for a total of a 24 minute workout. 

ROUND 1 [4 minutes]

SHOULDER TAPS

PLANK PUSH UPS

ROUND 2 [4 minutes]

SEATED CRUNCHES

WALKOUT PLANKS

ROUND 3 [4 minutes]

ARM PRESSES

SQUAT UPPER CUTS

VIDEO DEMO:

MONDAY

ABS + CORE WORKOUT

Total Workout Time: 24 minutes (not including a quick warm up and cool down).  Note: There are 6 moves total divided into 3 rounds.

For each round: Each round has 2 moves. Set a 4 minute timer. Do each move for 20 seconds with a 10 second break in between. and repeat the 2 moves until the 4 minutes are up.    Take a 1 minute break after you complete each round and proceed to the next round. Don’t forget to breathe and try to push yourself as much as you can.

Completing each round once will be about 12 minutes.  You will do this twice for a total of a 24 minute workout. 

ROUND 1 [4 minutes]

BICYCLE CRUNCHES

PLANK HIP DIPS

ROUND 2 [4 minutes]

TABLE TOP KICKS

PLANK REACH KICK

ROUND 3 [4 minutes]

V-SITUPS

PLANK

VIDEO DEMO:

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