WARM-UP:

30 Jumping Jacks or 10 Burpees

Squats 12 Reps (don't forget to squeeze the booty when you come up)

15 Walking Lunges (you could add weights too)

High Knees Jogging on Spot 20 Reps

REPEAT ALL ONE MORE TIME

DAY 1: Complete Warm-up above

PART A

10 Push-ups (can do modified) or Spiderman walks (advanced)

25 Air squats (can add weight if choose)

30 second Plank Hold on elbows or hands

20 Mountain Climbers

25 Sit-ups (all the way up, no crunches) or V ups to toe touch (advanced)

REPEAT THIS CYCLE for 5 Rounds. If you are a beginner, just do 4 rounds! Once done record
your time. Take 5 min rest.
PART B

Set clock for 2 min. (beginner 1 min)

Do as many PUSH- UPS as possible in that time. Record

Set clock for 2 min. (Beginner 1 min)

Do as many AIR SQUATS to KICKBACKS as possible in that time.

Performance: Do an Air Squat and at the top of each rep kick a leg back and flex your
glute, switch legs each time. Record

DONT FORGET TO STRETCH AFTER YOUR WORKOUTS ARE COMPLETE!

REMEMBER WHEN YOU ARE TIRED, THAT THE VOICE IN YOUR HEAD
TELLING YOU, YOU CANT DO THIS- IS A BIG FAT LIAR!!!" You got this!"

Sometimes your biggest battle is yourself! Our brain can be persuasive sometimes, but you
have to remember you; yes YOU ARE THE MASTER OF YOUR WORLD! The more you
tell yourself you CAN do it, the more you WILL do it!
So it doesnt matter if this is all brand new to you. It could be a bit out of your comfort
zone, or the beginning to changing bad habits, or just to regroup and meet your goals. YOU
CAN do it! DO NOT let your brain tell you different!

DAY 2: Complete warm up.

Set your timer for 20 minutes. Complete all exercises to the end. Try to finish all before
time runs out, if you finish before time is done start again until time runs out. Score. How
many rounds did you finish?

10 Burpees
25 Step-Ups and Reach to the Sky (at top of movement do a shoulder press; can add
weight) Or Jump Up and Step Down (use box or chair)

30 Mountain Climbers

60 Jumping Jacks

60 Air Squats or Jumping Lunges (advanced)

Record your time. REPEAT if you still have time left!

*Stay hydrated! Take a water bottle to work, refill at least 4 times a day! Water

helps to speed up recovery, reduce inflammation, and help rid the body of toxins.
If you are not a huge fan of water, add some fresh fruit like lemons and
strawberries, or cucumbers and lime. The colder the better! In fact your body
burns more calories when you drink cold water! Believe it or not you should be
getting at least 1 gallon daily!!"

DAY 3: cardio day

stretch --> complete 30-45 minutes of cardio, You're not done until you break a
sweat ;) --> stretch

***** POST A PICTURE THAT MOTIVATES YOU, OR A FAVORITE QUOTE

WHERE YOU CAN SEE OR READ IT EVERYDAY! DONT LOOK AT THE
ENTIRE week, LOOK AT IT JUST ONE DAY AT A TIME.

DAY 4: Complete warm up.

Complete 6 rounds of the below (beginners do 4 rounds). Dont give up on this one. Just dont
forget to breathe!!!

15 Air Squats or Jumping lunges (advanced)

15 Sit-ups or Russian twists

10 Burpees

15 Donkey Kicks (each leg)

Repeat your rounds then remember to STRETCH your body out

TELL YOURSELF ONE STEP AT A TIME, ONE REP, ONE NEW WORKOUT. YELL
IT! I CAN AND I WILL!

DAY 5: Complete warm up. You are doing great! Almost 1 week down!! Keep it going!
PART A:

Set clock for 1 minute.

Do as many Pushups as possible

Set clock for 1 minute.

Do as many Air Squats as possible

REPEAT X1
PART B: Set your clock for 14 minutes. Do the following work.

20 Second Plank (flat backs, no butts in the air or sagging down)

15 Jumping Squats

20 Second Plank

30 Bicycle Sit- ups

20 Second Plank

45 Jumping Jacks or Tuck jumps

Repeat until you finish the 14 minutes

QUICK TIP: Got a late night sugar craving? To satisfy your craving and not sabotage
your success, instead of reaching for the ice cream or brownie, instead try some fruit with
nut butter or maybe some figs or fruit with some cheese slices. These snacks offer a bit of
sweetness and some protein that will help curb your craving and you can sleep better
knowing you are still on track!

WARM-UP:

30 Jumping Jacks or 10 Burpees

Squats 12 Reps (don't forget to squeeze the booty when you come up)

10 Lunge Jumps (you could add weights too)

High Knees Jogging on Spot 20 Reps

REPEAT ALL ONE MORE TIME

DAY 9: COMPLETE WARM-UP ABOVE

PART A: We are going to Climb the Repetition Ladder! Try to finish within 30
minutes.
Start with 5 reps of each movement (add weights to any of these movements for advanced )

5 Squats
5 Walking Lunges

5 Crunches

5 Squat Jumps

5 Box Jumps OR Step-Ups (each leg.. you can use a chair, but only step ups on a
chair) weights optional

Now do 10 reps of each:

10 Squats
10 Walking Lunges

10 Crunches

10 Squat Jumps

10 Box Jumps or Step-Ups

Now do 15 reps of each:

15 Squats
15 Walking Lunges

15 Crunches

15 Squat Jumps

15 Box Jumps or Step-Ups

Now do 20 reps of each:

20 Squats
20 Walking Lunges

20 Crunches

20 Squat Jumps

20 Box Jumps or Step-Ups

Now go back down

15 reps of each: 15squats 15walking lunges 15crunches 15squat jumps 15box jumps or step-ups
10 reps of each: 10squats 10walking lunges 10crunches 10squat jumps 10box jumps or step-ups
5 reps of each: 5 squats5 walking lunges5 squat jumps5 box jumps or step-ups
TOP OF LADDER!!!

DAY 10: COMPLETE WARM UP. *Make sure you are stretching to avoid injury!
Stair way to HEAVEN ;) For this work out you need stairs- of any kind...

Your house, your hotel, a StairMaster at the gym, your stairs at school. Anywhere. IF you cannot
get access to stairs, use a chair. Find some dumbbells or anything around your home that can add
weight while you move! If you are using a StairMaster at the gym, complete 15 minutes then
follow with Part B.
1. Set your clock for 15 minutes YOUR CHOICE TODAY!
2. Begin at a brisk pace to climb the stairs, if you have no stairs count up to 12 reps on your
chair. While climbing do biceps curls with the weight!
3. At top of stairs, set weight down and do 5 Burpees.
4. Travel back down the stairs.
5. At bottom do 6 Tricep Dips.
Now back up and repeat!
PART B: Time for some Abs!
Rest if needed but complete the time! You can do it! Do the following 3 times

30 second plank
30 second side plank (each side)

1 minute butterfly kicks (laying; keep your back flat)

25 sit ups

Rest 2 minutes, and Repeat

DAY 11: Complete WARM UP

TABATA DAY! Did you know that you can see better fitness results with just 4 minutes of
Tabata intervals compared to an hour jogging on a treadmill!?
If you are not familiar with Tabata, you will need to set a timer (I use the clock app on my
iPhone). Here's the breakdown for a standard 4 minute Tabata workout which you will use for
PART A
- 20 seconds GIVE IT YOUR ALL!! Make these 20 seconds your highest intensity
- 10 seconds of rest

- Repeat 8x

Part A: set your timer to 4 minutes for each

Tabata Cardio: Pick 1- Running in place, Jumping Rope, Mountain Climbers, or Sprints

Go ALL OUT with your cardio for 20 seconds (high intensity, give it your all!) then 10
seconds of rest. Repeat for 8 rounds

Tabata Abs: Complete both of these Tabata V-UPS and Tabata Plank (repeat 4 rounds of each)

Now let's work towards those abs, do each exercise for 20 seconds, then 10 seconds of
rest... Repeat each only 4 rounds (splitting up the 8)

Tabata Movement: Pick 1- Side Lunges, Burpees, Tuck Jumps, or Jumping Lunges

Let's kill it- Crush your movement for 20 seconds then 10 seconds of rest. Repeat 8
rounds

PART B
TIME TO TONE IT UP! (grab your weights) Its important to do weight training to shape
and tone your muscles!
4 sets of 12 reps for each movement... Check YouTube if you're unsure how to do a certain
movement!
Bicep curls - Keep a tight core, shoulders back and head up. Elbows close to your torso, rotate
your palms so they are facing upwards with the weights. Curl up while contracting your biceps
until the weights are at shoulder level!
Overhead Tricep extensions- Stand holding a weight with both hands behind your head. Lift the
weight over your head until your arms are fully extended
Shoulder flys- Keep your core tight and arms slightly bent at the elbow. Raise your arms to the
sides and stop at your shoulder height then go back down

QUICK TIP: Got a late night sugar craving? To satisfy your craving and not sabotage your
success, instead of reaching for the ice cream or brownie, try some fruit with nut butter or maybe
some figs or fruit with some cheese slices. These snacks offer a bit of sweetness and some
protein that will help curb your craving and you can sleep better knowing you are still on track!

DAY 12: Complete Your Warm Up

DECK OF CARDS! All you need is a deck of cards. Each suit represents the exercise seen
below. Use the number on the card as the number of reps and all face cards 10 reps. Ace is 11
reps!!!! Complete as much of the deck of cards as possible in 25 minutes. Feeling ambitious,
finish the entire deck regardless of time! NO PEEKING OR STACKING THE DECK - JUST
SHUFFLE and pick one card at a time. You must complete what the card says!
DIAMONDS: Burpees or Side to Side hops
HEARTS: Squats or Squat Jumps
SPADES: Mountain Climbers or Hip Raises
CLUBS: Push Ups (can be modified)
JOKERS: 30 JUMPING JACKS
WEEK 3

WARM-UP:

30 Jumping Jacks
10-15 Slow Squats (don't forget to squeeze the booty when you come up)

10 Lunge Jumps (you could add weights too)

High Knees Jogging on Spot 1 minute

Repeat 1 more time

Monday: Warmup above --> workout below

COMPLETE EACH 5 MINUTE ROUND THEN REST FOR 2 MINUTES IN BETWEEN!
CAN YOU GET THROUGH ALL 4 ROUNDS? REPEAT ONE OF THE CHOICES FOR A
5TH ROUND TO TAKE IT TO THE NEXT LEVEL!
A) 5 minutes

10 Push ups or modified

20 Squats (may use weight)

Repeat

2 minute rest

B) 5 minutes

10 Burpees
20 Sit-ups (full, or crunches)

Repeat

2 min rest

C) 5 minutes

30 second Plank hold with hip rotations (in plank touch each hip to the ground back and
fourth)
20 Jumping (power) Lunges

Repeat

2 min rest

D) 5 minutes

10 Tuck Jumps
20 Squat Jumps

5 Push-ups

Repeat

Quote: When you think about quitting, remember why you started. Dont wish for it, WORK FOR
IT!
Life can be busy and sometimes it is easy to want to give up, or skip a day, but remember, your
goal and do not stop. Today is your tomorrow. It is up to you to shape it, to TAKE CONTROL,
seize every opportunity. The power is in your choices. Make each day count. Eat well, Work out
well. It is all YOU!

Tuesday: Warm Up --> Workout below

Workout- Chipper Chip away at it until you are finished. Do as much as possible in 20 minutes.
Take your time and make every rep count.
Remember to not look at the big number. Break it into smaller sets and focus on that.

50 Burpees
100 Step ups (onto a chair or bench)

150 Sit-ups

200 Air Squats (add weight for more challenge)

250 Jump Ropes (each rope pass counts as a rep) If you dont have a rope, use an
imaginary one and count your jumps.

If you finish in less than 20 minutes, start back at the top! Rest as needed, but keep breaks short
to keep your heart rate up.. Log your numbers so you can beat them next time!
FIT TIP: Extra steps COUNT! Go out of your way to put some extra steps in your day and
easily burn up to an extra 200-300 calories in your day! Park your car as far as possible in the
parking lot from where you need to be, take the stairs instead of the elevator, set an alarm on
your phone every hour and when it goes off, get up and walk around or do 25 Air Squats in your
house. During your lunch break, go for a quick walk, or in the evenings to unwind walk around
your neighborhood. These activities coupled with eating healthy will help you achieve your
goals. Don't forget to always have your gym shoes with you! ;)

WEDNESDAY: complete 30-45 minutes of Cardio or make

this YOUR Rest day!
Remember: No one can force you to exercise - you have to be your own motivator. Everyone has
their own personal reasons for working out and becoming healthier. The key to finding yours is
to focus on the one thing that will make you roll out of bed early, put your sneakers on, and go
for a run - even when you would rather sleep. Or the thing that will keep you true to the promises
you made yourself and motivate you to hit the gym, even after a long, exhausting day. Search
within yourselves and when you find that one thing, write it down and stick it somewhere you
can see it everyday to remind yourself. Use that reason to drown out all of the excuses running
through your mind and push through to your purpose!

THURSDAY: Warm up --> Workout below

the Dirty Thirty for 300! Perform 30 reps of each exercise *try to complete this all in 25
minutes

30 Jumping Lunges
30 Jumping Jacks

30 Push ups

30 Mountain Climbers

30 Alternating Bicep curls (10-20lbs)

30 Tricep Dips (use chair, bench or box)

30 Step-ups or Box jumps (use chair, box or bench)

30 Jumping Air squats ( add weight)

30 Burpees

30 Sit Ups or Crunches

IF you complete this before 25 minutes, start from the top!

FIT TIP: Did you know adding fresh lemon to your water can have amazing health benefits! It
is a natural substance that can energize, hydrate, and help you feel refreshed all day! Plus it can
also:
Boost your immune system
Flush out Toxins
Decrease skin blemishes
Excellent to boost weight loss

Friday: Warm Up --> Work Out below

Part A: 15 min
25 Crunches (add weight for advanced)
15 Donkey Kicks (each leg)
25 Walking Lunges (add dumbbells for advanced)

15 Squat Jumps
30 Sec plank then SIDE Planks each side (One hand on ground, other held straight up to ceiling)
Repeat from the top. Count your number of rounds you finish in 15 minutes.
Part B: For 1 minute do a step up/step down plank. Count how many times you can go up and
down in 1 minute.

Saturday & Sunday: Choose your rest day and complete 30

minutes of medium intensity Cardio the other day! If you do
low intensity, increase time to 45 minutes!
"Everything is possible, it just takes longer to conquer the impossible"

Warm-up:

25 High knees
20 Air Squats

6 Push-Ups

Rest for 1 minute --> Repeat (3x)

Stretch

MONDAY workout:

RUN in place for 1 minute OR complete 1 minute of JUMPING JACKS

20 Burpees (try not to modify, put your chest right down to ground)

20 Goblet Squats (hold weight of your choice at chest level and do deep squat/stand all
way up)

20 Crunches

30 second Leg Lifts

30 second Plank

REPEAT for 5 Rounds

FIND a BUDDY! Through my experience I find it more motivating to stay on track when I
have a workout buddy! Find someone who you know will be accountable and you will help
each other stay motivated. Send each other messages throughout the day; maybe text or snap
your food choices to help you stay away from poor food choices. Make sure you can find a
time where you both meet to work out together. A buddy is a great way to help meet each other
on your goals. Perhaps set a date that you are focused on a big event, a reunion, or a trip!
You got this babe!!

TUESDAY: FOLLOW THE warm-up above or create your own to get your heart
rate up --> stretch and complete the below :)
Part A: Set your clock for 12 minutes

ON the ODD minutes do 10 Push-Ups

ON the EVEN minutes: MAX EFFORT Russian Twists with a dumbbell or medicine
ball! (Try to go for the whole minute. If youre unable to, do as many as you can until
failure. Only do one set per minute and rest the remainder of the time)

Repeat until 12 minutes is up. IF you finish before your minute is up, just REST. But be sure to
try and complete the reps within the assigned minute. If you do not, pick a scalable number
youre able to complete each round.
Part B: Set your clock for 10 Minutes

ON the ODD minutes do Power Air Squats (as many as possible)

ON the EVEN minutes do Lateral Arm Raises (with weight)

WEDNESDAY: CARDIO DAY YOUR CHOICE (30-45 minutes) or complete a

workout from one of my past weeks :) get your sweat on loves!
YOU CANNOT OUT TRAIN A BAD DIET! You can be your own worst enemy. It is important
to be aware of what you are eating and drinking during the day. Doing a great work out and then
consuming reward foods will only sabotage your hard work! Do your best to stick to nutrient
dense foods in correct portions. Cut out excess sugars and eat lean protein at every meal to help
with your recovery and keep you feeling full. - The responsibility to be healthy is in your hands,
no one else is going to do it for you!
SAMPLE MEAL: LESS THAN 350 CALORIES LUNCH
2 cups spinach, 10 cherry tomatoes, sliced cucumber
3-4 ounces of grilled chicken

2 Tbsp. of Vinegar (balsamic, red wine, NOT creamy) & 1 Tbsp. of PURE olive oil (if you prefer
no oil, make sure you include a healthy fat such as a of an avocado, or 8 almonds) 1 cup of
sliced strawberries
COMPARED TO REWARD MEAL: MORE THAN 800-1000 CALORIES!! 2 chicken soft tacos
with cheese/sour cream -1 cup chips and salsa, soda or ice cream (add another 500 calories)

* STAY ON TRACK- Eating a reward meal because you worked out will actually
cancel out your hard work!! always remember moderation is key and to STAY
FOCUSED ON YOUR GOALS!! (I included some nutrition tips for you in the
challenge section on my website :)

THURSDAY: WARM UP --> STRETCH --> Complete the following:

START WITH 1 mile OR 10 minutes of consistent jogging
Put a time cap at 25 minutes (all can add weight or decrease reps to 15 if too difficult)

20 Triceps Extensions
20 Alternating Bicep curls

20 Reverse Lunges (add weight)

20 Box Jumps or Step Ups

20 Donkey Kicks

20 Burpees

20 Russian Twists (2 sides count as 1 rep)

20 Jumping Jacks

20 Sit Ups (holding weight)

FINISH WITH a 4 minute run/jogg or something to get your heart rate up - STRETCH

FRIDAY workout: Warm Up & Stretch :)

PART A: Complete for 10 rounds with 1 minute breaks in between!

10 Fire Hydrants (each leg)

10 Mountain Climbers

12 Alternating Jump Lunges

10 Glute Bridges

Single-Leg Glue Bridge Hold (hold 10 seconds each leg/ make sure to keep your hips
held up as high as possible!)

10 Power Squats (squeeze your booty when coming up!)

PART B:

For 2 minutes do as many PUSH-UPS as possible. Compare to your first week scores
For 2 minutes do as many SIT-UPS as possible- Compare to your first week scores

THIS IS NOT YOUR ENDING POINT! Keep incorporating fitness every day! Did you meet
your goals? Perhaps set new goals and focus your mind on completing them! Fitness is not a
simple fix, its a lifestyle. We have proven that you could do a work out anywhere in just a half
hour NO MORE EXCUSES! Make sure you take time to incorporate fitness into your everyday
routine. If you prefer some guidance, just repeat the challenge, and soon you will be able to feel
confident enough to create some of your own workouts! Most importantly BE PATIENT! It
takes a bit of time, but if you persevere and keep at it you will succeed!