Professional Documents
Culture Documents
11 Weeks
11 Weeks
Week 1: This first week, we will be doing a lot of fat loss based workouts like cardio. I’m
going to throw in some yoga + stretching to be sure your body fully recovers. Lets
smash this week everyone!!
Week 3: got some great workouts in for this week!! Congrats on completing the first 2
weeks besties!! Have a great third week :) remember your goals and why you started
Mon: Tues: Wed: Thurs: Fri:
20 min full 10 minute abs 24 minute 23 minute butt 15 min full body
body Increase your HIIT workout workout
Super quick core strength Get a good Feel the burn in Ending the week
workout today!! with this sweat and your lower with a workout
Do it twice if workout burn some body when that hits
you want to 15 minute fat!! doing this everything!!
burn some ballet abs 8 minute ab workout haha 15 min hiit
more!! This one workout Another 15
burns!! But in a Quick ab 15 min thigh minutes of
good way lol workout for workout movement that
you'll feel super the da will make you
good after 10 min 10 min inner sweat
16 min upper upper body thigh workout 6 min abs
body workout Last workout of
Train your Push 2 workouts the week!!! Push
arms, back, through the today to through
and chest final workout your
doing this! workout for thighs
the day
Week 4: week 4 already omg!! You guys are so strong and so dedicated, you will
definitely achieve your goals by summer if you keep up this mentality
38 min full body 12 min hiit 35 min lower body 10 min arm & back 35 min cardio
workout with HIIT workout hiit
dumbbells 12 min leg This will make your A sweaty
If you don't have workout lower body burn but 10 min arm workout workout
dumbbells here's a it will help you build 2 upper body before your
different workout Really strength in your workouts today, if rest days
you could do quick lower body you don't have haha
35 min full body workouts 10 min ab workout dumbbells try using 15 min stretch
workout no today!! 2 water bottles :) End off week
equipment 6 min ab workout 11 min abs 4 with a
2 simple ab Quick ab workout as stretch to
workouts today well relax your
7 min stretching muscles
Cool down with a
quick stretch
Week 5: last week was pretty intense, but i have a feeling this week will fly by. The
workouts this week are all great for building muscles and toning up. And Friday will be
like an active rest day, with only a stretching routine!!
YOU ONLY HAVE 30 minute abs 12 minute high 20 min booty 30 minute full
TO DO ONE OF and upper body intensity cardio workout body stretch
THESE with no
36 minute cardio equipment 10 min standing 15 minute Just stretching
workout with no abs thigh workout today, nothing
equipment 10 min workout to too crazy and
If you have burn back fat 10 min ab Lower body intense :))
dumbbells at home, i workout today, Have a good
recommend trying Today's workouts working on weekend!
out the strength are super 6 min ab workout toning your
training workout intense!! They will Cardio workout booty and
below target your abs first thing today to thighs.
39 minute strength and upper body get some
workout with movement in,
equipment then 3 ab
workouts :)
Week 6: Videos this week are going to really target your upper body!! If you don't have
dumbbells try using water bottles. I’ll also be adding cardio workouts :) don't give up!!!
12 min fat burn 40 min arm toning REST 30 min upper 23 min workout for
and strength DAYYYY body workout back fat
30 min upper
body strength 25 min arm toning
and strength
Week 7: week of easy workouts <3
20 min full 15 min hips 15 minute thigh 12 min hiit 15 min full body
body workout workout workout
10 min workout to
20 min booty 10 minute butt burn back fat 15 min leg
workout workout stretching
Week 8:
30 min fat loss 8min standing 20 min booty 10 min workout to 15 min full
standing workout (no abs + hiit workout burn back fat body workout
jumping)
10 min abs 15 minute 16 min upper 10 minute abs
thigh workout body
10 min abs 10 min inner
7 min stretching thigh workout
Week 9:
15 min cardio 10 min lower 14 min slim leg & Forgot to add here 10 minute
workout abs booty pump whoops! Rest day haha cardio
Week 10:
12 minute high 35 min 23 min workout for 10 min arm & 30 min cardio
intensity cardio cardio hiit back fat back workout kickboxing
12 min cardio 15 min boxing 15 min full body 12 min hiit 12 min cardio
15 min core cardio workout 15 mins ab & booty abs
and abs 15 min arms & 15 min lower belly 10 min lower body 13 min leg &
10 min slim leg abs fat burn workout booty
15 min dance 15 min recovery 8 min toned
workout stretch legs
10 min leg
burner