Workouts Library

Moderate your own intensity in this straightforward lower body strength with bursts of HIIT (high intensity interval training) workout. All the strength exercises are simple in that they don’t involve combination moves so that you can focus on one movement pattern at a time, selecting weights that are appropriately challenging for your current fitness level and training goals. Similarly, the short rounds of HIIT include exercises that are easy to modify or progress so that you can adjust the intensity based on your own personal perceived efforts. For weighted exercises, you can decrease the intensity of the routine by decreasing your: • Range of motion (for example, lessen your knee and hip flexion to decrease how low you descend into a squat) • Weight selections (opt for a single weight if applicable or complete the exercise(s) bodyweight-only) • Cadence/pacing (combined with decreased weight selections, decreasing the number of reps of an exercise per working interval will decrease the intensity of your efforts) You will keep a relatively moderate pace during the strength circuits but your goal for the HIIT circuits is maximum effort (based on your personal perception of effort). The HIIT portions of the workout are less than half the length of the strength circuits because effort is inversely related to duration – as intensity increases, work interval durations decrease to ensure a sustainably high effort across intervals. Treat these cardio-forward sections as the secondary focus of the routine and approach each move as a supplement to the strength exercises (meant to enhance your strength training progress). Lastly, feel free to track and benchmark your lower body lifting progress with this workout! Take note of your weight selections, range of motion for each exercise, modifications/progressions, and overall sense of comfort/discomfort from one workout completion to the next. Remember that if increasing your weights is a goal for you, focus on slow, incremental progressions. Your weight selections will not increase every workout nor will they follow an infinitely linear progression. Your soreness levels, muscle fatigue, sleep quality, nutrition fueling/refueling, life stressors, and the format and sequencing (program design) of each workout are all factors that affect workout performance. Celebrate your wins and improvements but don’t forget to enjoy the process along the way! Workout Warm-Up : 30 sec per exercise, no rest (4:00) – Bodyweight -Bodyweight Squats -Good Morning’s -Alternating Reverse Lunges with Overhead Presses -Inchworm + Down-Dog -Alternating Lateral Lunges + Crossbody Ankle Reaches -High Knee Skips (mid-tempo) -Squat Jack Touchdowns (mid-tempo) -Jumping Jacks ***30 sec off** My Weights (not a recommendation, just a reference): -Moderately Heavy/Heavy: Circuit #1 (1 Weight): 30 lbs. (13.6 kg) -Moderately Heavy: Circuit #2 (2 Weights): 25 lbs. (11.3 kg) Circuit #1 – 1 Weight: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Goblet Squat -Reverse Lunge – R (R hand holds weight) -Reverse Lunge – L (L hand holds weight) -Stationary Lateral Lunges (weight passoff) ***Water Break #1*** HIIT Circuit #1 : 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -High Knees -Squat Jack Touchdowns -Quick-Paced Jumping Jacks ***30 sec off*** Circuit #2 – 2 Weights: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Deadlift (RDL) -Curtsy Lunge – R -Curtsy Lunge – L -Narrow/Suitcase Squat ***Water Break #2*** HIIT Circuit #2 : 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Twisting High Knees -Squat Jacks -Traveling Jumping Jacks (forward and back) Cool-Down: approx. 4:00 (approx. 30 sec per stretch) -Quads/Hip Flexors Split Stance Stretch + Overhead Reach – R -Triangle/Forward Bend – R -Figure 4 Stretch – R -Quads/Hip Flexors Split Stance Stretch + Overhead Reach – L -Triangle/Forward Bend – L -Figure 4 Stretch – L -Alt. Lateral Lunge Hold Stretch -Hip Circles + Wrist Rotations

Focus & Benefits: Target your cardiovascular endurance and anerobic prowess in this total body routine with progressively challenging circuits. The “ladder-up” format of the cardio circuits requires you to increase your rep counts by two while alternating between two multiplanar exercises, not only testing your physical agility, coordination, and stamina but also stimulating your mental engagement (mind-muscle connection). The HIIT (high intensity interval training) segments are straightforward, each including one exercise so that you can truly focus on an all-out, maximum effort for short bouts of time. Training your body to respond to these varying cardiovascular demands will improve oxygen and energy utilization, which translates to improved physical performance and bumps up the enjoyment factor for your workout experiences. Equipment: No equipment is needed for this workout other than an optional mat (potentially for your push-ups and/or the mountain climbers). Tips & Helpful Information: Pace yourself during the 60-second cardio intervals, aiming to fill the entire working interval with consistent, quality movement. For the HIIT segments, your focus shifts from energy conservation towards using whatever energy you have as quickly as possible (with minimal regard for subsequent rounds of work). In this workout, you should feel the exertion difference between endurance (around a 5 to 7 on a scale of 1 to 10 where 10 is maximum effort) and HIIT (between an 8 to 10 on this same scale). Difficulty & Modifications Explained: This workout is rated as a level 4 due to the coordination required to switch between exercises in the cardio circuits as well as the overall progressive increase in intensity from start to finish. To reduce the difficulty/intensity, decrease exercise range of motion, slow down your cadence, and/or opt for exercise modifications versus progressions. Closing Notes: This is a bodyweight-only routine so you ultimately determine how challenging this workout is for you! Be honest with yourself and (safely) lean into the discomfort – work a smidge harder than you think you can and remember that we oftentimes underestimate our own capabilities because our brains are designed to protect us from discomfort! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Alt. Knee Hugs -1/2-Pulse Squats -Reverse Lunge + Zombie March – R -Reverse Lunge + Zombie March – L -Squat-to-Plank Step Back -Push-Up + Knee Pull-Ins -Jump Rope + Feet Shuffles -High Knees (mid-tempo) ***30 sec off*** –Cardio Circuit Format/Directions: 60 sec on / 20 sec off / 2 rounds / Starting at 2 reps, “ladder-up” by 2 reps per exercise during each 60-second work interval. –HIIT Round Format/Directions: 30 sec on / 15 sec off / 3 rounds Cardio Circuit #1 : (2:30) -Exercise 1: Squats [Transition Move: Squat Thrust] -Exercise 2: Lateral Push-Ups ***30 sec off*** HIIT Round #1 : (2:00) -Lateral Shuffles + Touchdowns ***Water Break #1*** Cardio Circuit #2 : (2:30) -Exercise 1: Skaters (SL Lateral Hop) + SL Vertical Hop (reps total) [Transition Move: Pop-Up Squat Jack] -Exercise 2: Sumo Squat/Horse Stance – Alt. Cross Punches (reps total) ***30 sec off*** HIIT Round #2 : (2:00) -Mountain Climbers ***Water Break #2*** Finisher Format: Complete Exercises 1 and 2, 20 sec each, no rest between exercises. Rest for 20 sec then complete Exercise 3 for 20 sec. Rest 20 sec before completing the circuit again. -Ex1: 20 sec on / Ex 2: 20 sec on / Rest: 20 sec off / Ex 3: 20 sec on = 2 rounds (20 sec off between rounds) – an advanced math equation Finisher Circuit #1 : (3:00) -Exercise 1: Squat-to-Plank Step Back -Exercise 2: Squat Thrusts ***20 sec off*** -Exercise 3: Burpees ***30 sec off*** Finisher Circuit #2 : (3:00) -High Knee March -High Knee A-Skips ***20 sec off*** -High Knees Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Split Stance Quads/Hip Flexors Stretch – R -Hamstrings/Hip Hinge Stretch – R -Split Stance Quads/Hip Flexors Stretch – L -Hamstrings/Hip Hinge Stretch – L -Overhead Triceps Extension + Lats Stretch R -Overhead Triceps Extension + Lats Stretch L -Chest Opener Stretch -Standing Cat/Cow Stretch

Total body workout in 30 minutes? Yes, please! This workout combines fast-paced strength circuits with 2-minute HIIT bursts to build your cardiovascular and muscular endurance for an all-around efficient session. While rated a level 3 difficulty, there are plenty of opportunities to take this to a level 4. Keep reading for suggestions. Workout Overview: • Warmup and Cooldown Included • 2 Strength Circuits • 2 Two-minute HIIT bursts • Water break halfway • Equipment: Dumbbells (medium to medium-heavy): I used 15lbs for most exercises This workout was designed with efficiency in mind. I wanted you to walk away from this 30 minutes feeling strong and accomplished while working as many muscle groups as possible. For that reason, most exercises are functional movements so we can get the most bang for our time together! Examples of some functional movements you’ll see: curtsy lunge + clean, thruster, deadlift + upright row, and T-plank with push-up. Additionally, there are a few isolated movements to split things up. Each of our 2 strength circuits will consist of 4 exercises: a total body, upper body, lower body, and core focus. We perform each for 40 seconds work / 10 seconds rest. Since rest periods are so short, I recommend selecting one set of dumbbells that work for all 4 exercises. Since this is an endurance-building workout, our goal isn’t to lift as heavy as possible. Rather, select a medium to medium-heavy (for you) set of dumbbells that push you to feel a healthy level of fatigue toward the last 10 seconds of the round. For reference, I used 15lb for all but the T-planks. Between each strength circuit, we have a 2-minute HIIT burst. 3 exercises will be performed for 1 round of 30 seconds on / 10 seconds rest. These will pull the last bit of energy from your body before a longer rest period — so give it what you got! While this section is higher-impact, I offer modifications within the workout to take the impact out. This workout is a level 3, but on the cusp of a level 4. Here are some ways to modify or progress the workout to meet yourself where you’re at: • Modifications: Take the jump out of the HIIT exercises as needed, keep a moderate pace, and use medium (for you) dumbbells. • Progressions: Push yourself at a quicker pace (within safe reason), choose high-impact when possible, and use medium-heavy dumbbells. This is a routine I’ll come back to time and time again. I worked up a good amount of sweat while feeling strong and energized at the end — just what I was aiming for! Let me know how you feel post-workout in the comments. Nicole   Warmup (5:00) — 30 sec each Torso Rotations Standing Leg Curls Good Morning with Around the World Dynamic Side Lunge Reverse Lunge + Rot. + SL Deadlift – R Reverse Lunge + Rot. + SL Deadlift – L Inchworm + Spider Lunge, alt. Downward Dog to Plank Knee Drive Alt. Squat + Jump Butt Kickers Workout Strength (6:30): 40 sec on/10 sec off, 2 rounds Thruster Alt. Bent Over Row Alt. Lateral Lunge Plank Knee to Elbow, alt. HIIT Burst (2:00): 30 sec on/10 sec off, 1 round Squat Jump Lateral High Knees Walking Plank (3) + Burpee WATER BREAK Strength (6:30): 40 sec on/10 sec off, 2 rounds Sumo Deadlift + Upright Row Cross Body Bicep Curl, alt. Curtsy Lunge + Clean Weighted T-Plank + Push-up, alt. Repeat HIIT Burst Cooldown (5:00) — 30 sec each Neck Stretch Overhead Reach with Side Bend, alt. Chest Opener + Tree Hug Runner + Hamstring – R Pigeon – R Runner + Hamstring – L Pigeon – L Half Kneeling Shoulder Stretch – R Half Kneeling Shoulder Stretch – L Downward Dog Calf Stretch

In today’s fast-paced world, staying fit while juggling a busy schedule can be challenging. This is one of the reasons why I love using Kettlebells. I love to utilize kettlebell workouts in my weekly routine at least once or twice a week. I can get a dynamic and efficient workout with one piece of equipment, making it an ideal choice for any situation where a kettlebell is available. In a short time, this workout will leave you feeling stronger and more energized. We will begin with a thorough warm-up to prepare the body for the exercises. Two rounds of 30 seconds each are dedicated to movements such as Neck Rolls, Deep Squats to Hamstrings, Thread the Needle (both sides), and a 90/90 hip switch. These movements help increase blood flow, mobility, and flexibility, setting the stage for an effective workout. The main workout consists of two rounds, with each exercise lasting 30 seconds followed by 15 seconds of rest. The first trio includes KB Deadlifts, Overhead Press, and 2-hand Clean to Catch. Remember to maintain a proper hip hinge when performing KB Deadlifts, ensuring your back stays straight and engaged throughout the movement. The Overhead Press targets your shoulder muscles and core, so focus on stable posture and controlled breathing. The 2-hand Clean to Catch integrates full-body power — use your hips to generate momentum and catch the kettlebell at chest level. The second round introduces Goblet Squats, Rows, and Kettlebell Cleans. Goblet Squats engage your lower body while challenging your core. For Rows, hinge at the hips, keep your back straight, and pull the kettlebell towards your hip, engaging your back muscles. Like the previous exercise, Kettlebell Cleans require an explosive hip movement to lift the kettlebell towards your shoulder, using your forearm to guide it into position. After a well-deserved water break, it’s time for another two rounds. This set features Contralateral Lunges (right and left), Press with Bridge, and Swings. Contralateral Lunges engage your legs and improve balance, while the Press with Bridge targets your chest, shoulders, and glutes. When performing Swings, remember to initiate the movement from your hips, not your arms. Maintain a strong hip hinge and use the power of your lower body to swing the kettlebell. The cooldown phase is equally important. Perform a single round of 30 seconds each for the 90/90 stretch (both sides), Seated Figure 4 stretch (both sides), and a 2-way hamstring stretch (both sides). Finish with a relaxing Child’s Pose to promote flexibility and relieve tension in your back and hips. Incorporating the Kettlebell Strength Workout into your routine is a great option if you are short on time and perfect on the go due to its portability. Remember to focus on proper form and technique, especially emphasizing the hip hinge for exercises like swings and deadlifts, to prevent injury and maximize results. The Kettlebell Strength Workout is your go-to solution for quick and effective strength training anywhere. With a compact kettlebell, you can power up your workout and benefit from a full-body workout without a time-consuming routine. Workout Structure Equipment: Kettlebell Warm-up 2 Rounds, 30 Seconds each (5 Minutes) • Neck Rolls • Deep Squats to Hamstrings • Thread the Needle L • Tread the Needle R • 90/90 Hip Switch Set #1 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 1a. KB Deadlifts • 1b. OH Press • 1c. 2 Hand Clean to Catch Set #2 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 2a. Goblet Squat • 2b. Row • 2c. KB Cleans Water Break Set #3 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 3a. Contralateral Lunge R/L • 3b. Press with Bridge • 3c. Swings Cool Down 1 Round, 30 Seconds Each (3 Minutes, 30 Seconds) • 90/90 Stretch (left/right) • Seated Fiigure 4 (left/right) • 2-way Hamstring Stretch (left/right) • Child’s Pose

Welcome to Day 1 of my Pilates Challenge! I am so glad you are here, and I look forward to sharing this time with you! Today, we are focusing on core as well as lower body strength and stability. This is a fun routine with various ways to modify the exercises to make them harder or easier. **Workout Highlights** • 35 minutes, 3/5 difficulty • 45 seconds on // 15 seconds off • Warm-up and cool-down included • Scroll down for modifications This 35-minute workout has a 4.5 (ish) minute warm-up and a cool-down of the same length at the end. The body of the workout is about 23 minutes with 23 exercises, no repeats! Yay for #TeamBoredEasily. The warm-up is mostly standing exercises, and the workout and cool-down are all on the mat. In this routine you will notice some standard Pilates exercises such as the Hundreds, Single Leg Stretch, and Swimming. However, the further we get into the workout, the more we will switch things up with a burny side lying series for our hips to a fun balance challenge in a side plank. Since this is a Pilates-based routine, I want to mention the rib-to-hip connection. That means engaging your abdominals to bring your ribs closer to your hips or pelvis without rounding forward or arching your spine backward. Keep your spine straight, chest up, and rib cage down. When the ribs and hips are “connected,” you are in a neutral spine position. Here are some suggestions for modifications: • Half Roll Downs — keep your hands on the back of your thighs • Roll-Ups — bend your knees; place your hands on the back of your thighs to help you. • Hundreds — three options for leg position: • Tabletop • Knees straight, toes up to the ceiling • Legs straight on the 45-degree angle • Side Plank Waist Wrap — keep your top leg lifted to challenge your balance • Bridge Leg Lift — only lift your leg as high as you can to keep your hips and pelvis stable The Workout Warm-Up (~4.5 minutes) 35 seconds each • Swan Dives • Walk Downs • Plank Runners Lunge • Bear Knee Lifts • Reclined Cactus Arm Circles • Good Mornings • Squats • Alternating Lateral Lunge Workout (23 minutes) 45 seconds on // 15 seconds off • Half Roll Downs • Deadbugs • Roll-Ups • Bridges with Arms • Hundreds • Single Leg Stretch • Scissors • Double Leg Stretch • Bicycles • Elevated Clams – R • Side Hip Abduction – R • Side Hip Internal Rotation-Abduction – R • Side Front Kicks – R • Elevated Clams – L • Side Hip Abduction – L • Side Hip Internal Rotation-Abduction – L • Side Front Kicks – L • Swimming • Prone Hamstring Curls • Side Plank Waist Wrap – R • Bridges – L Toe Tap • Bridge – R Toe Tap • Side Plank Waist Wrap – L Cool-Down (~4.5 minutes) 35 seconds each • Hamstring – R • Hamstring – L • Trunk Rotation – R • Trunk Rotation – L • Mermaid – R • Mermaid – L • Piriformis – R • Piriformis. – L I hope you enjoyed Day 1 of this Pilates Challenge. Thanks for working out with me! Happy Exercising!

The main circuits of this workout are formatted as if there are two, 2-exercise supersets within a 4-exercise complex. Sound a bit confusing? I’ll explain the “fun” a bit further. There are three main upper body circuits comprised of four exercises each, with the first and last two exercises representing their own pairs of moves. Additionally, the exercises of each circuit are specifically grouped together so that you can use the same selection of weights all the way through, as you would hold onto the same set of weights during a complex (a multi-exercise circuit with minimal rest between moves). Retaining the same set of weights during the circuit is of course optional but strongly recommended due to the very short recovery/transition time between exercises (I don’t do this in the video but it was a nice thought). The pseudo-superset format allows you to efficiently burn out target muscle groups with a brief respite from working these muscles as you toggle between the pairs of exercises. The two, 2-exercise burnout intermissions between circuits are themselves also like supersets, focusing on muscle groups that have either just been worked or are about to be worked. Although the work/rest intervals are the same as a Tabata in the main circuits, the intent of the workout is different than the typical all-out maximal, nearly anaerobic effort of a HIIT workout. You’re aiming to fill each 20-second interval (in the circuits as well as the intermissions) with movement that elicits muscle fatigue, not testing your cardiovascular limits. Preview the exercises listed below to determine your range of weight selections so that you can have your choices readily accessible before pressing play. I include a general suggestion of “light” or “medium” weights in parenthesis next to the start of each circuit below but note that for myself I have selected two weights for each category to have a range of options depending on the circuit/exercises. Your varying strength across exercises, the sequencing/format of the workout itself, and whatever residual fatigue you bring to the workout from previous training sessions will all affect your weight choices. Last element to note: We hold onto weights for most of the workout with a quick grip break during the second intermission for a couple festive push-up variations. For this reason, although this is a relatively short routine, feel free to shake out your wrists at any point of the workout beyond the quick, 10-second transitions and breaks between circuits. Have fun and celebrate this under 30-minute, upper body strength routine with a post-workout flex! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Squat with Arm Circles (both directions) -Hinge + Y-Raise -Inchworm + Renegade Rows -Knees-Down Push-Ups -Squat-to-Plank Step Back -Reverse Lunges with Torso Rotations (hands behind head) -Stepping Running Man (no hop) -Lateral Tap Alligator Jacks (no hop) ***30 sec off*** My Weights (not a recommendation, just a reference): -Light: 8 lbs. (3.6 kg) / 12 lbs. (5.4 kg) -Medium: 15 lbs. (6.8 kg) / 20 lbs. (9.1 kg) Circuit Format: 20 sec on / 10 sec off / 2 rounds (~4:00 each = 12:00) Intermission Format: 20 sec on – no rest / 2 rounds (~1:30 each = 3:00) Circuit #1 : (Suggestion: Medium Weights) -Alt. Military Presses -Rainbow: Arnold-to-Military Press (mid-range) -High Wide Row (in hinge) + Upright Row -Gorilla Rows ***30 sec off*** Intermission #1 : Biceps Burner (Suggestion: Light Weights) -Biceps Curl + External Rotation (rotate in flexion) -Toggled Alt. Hammer Curls ***Water Break #1*** Circuit #2 : (Suggestion: Light Weights) -Rainbow: Lateral Raise (palms forward) -Hinge: Weighted Y-Raise -Alt. Forward Raise/High Pull -Forward Hold: 4 Criss-Crosses (neutral grip) ***30 sec off*** Intermission #2 : Triceps/Push-Ups Burner (Bodyweight) -Pike Push-Up -Triceps Push-Up w/ Up-Downs ***Water Break #2*** Circuit #3 : (Suggestion: Medium or Light Weights) -Alt. Chest Presses -Narrow Grip Chest Press – weights touching -Kneeling: Alt. Reverse Flies -Bear Hold: Renegade Rows Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Child’s Pose + Reach Thru – R -Child’s Pose + Reach Thru – L -Down-Dog + Rollup to Standing + Shoulder Rolls -Crossbody Shoulder Stretch – R -OH Triceps Extension Stretch + Lat Side Bend – R -Crossbody Shoulder Stretch – L -OH Triceps Extension Stretch + Lat Side Bend – L -Chest Opener with Wrist Rotations + Tree Hug

This routine is a well-balanced workout targeting your entire body to build strength, increase endurance, and keep you entertained with no exercise repeats. Regardless of your energy level today, this total body strength and cardio routine meets you right where you are. ** Workout Highlights** • 31 minutes, 3/5 difficulty • Choose your weights based on your energy level today • 35 seconds on // 10 seconds off — no repeats! • Warm-up, Cool-down, and Water Breaks included • Modifications: • Increase the weight to increase the challenge • Decrease the weight to decrease the challenge • Scroll down for low-impact modifications This 31-minute workout has a warm-up, two water breaks, and a cool-down at the end. The body of the workout is about 18 minutes in length. There are three groups of exercises, each a mix of cardio and strength that targets your entire body. I used 5 pounds (2.3 kg) in this routine, and I only mention that as a reference for you and is not meant to be a guideline. There are three “jack” exercises: jumping jacks, thrust jacks, and squat jacks. If that is too much impact for you, remember your modification — alternate stepping one foot out to your side. All other exercises are low-impact. One of the best things about workouts like this is that they’re totally customizable! Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please note that if you cannot perform an exercise through a full range of motion with proper form or technique, then the weights you are holding are too heavy. The Workout I included the weights I used in this workout as a reference only. Warm-Up (5 minutes) 35 seconds each • Boxer Shuffle • Hamstring Scoops • Reverse Lunges • Lateral Lunges • Hamstring Stretch–Squat • Walk Downs • Plank Runners Lunge • Jumping Jacks Workout (18 minutes) 35 seconds on // 10 seconds off • Dynamic Chopping – L • Dynamic Chopping – R • Thrust Jacks • Curtsy Lunge Hammer Curl • Squat Cactus Arms • Trunk Rotation Step Outs • Russian Twists • Reclined Bicycle *Water Break* • Lean Back Overhead Press • Bridges Toes Up • Bridges Heels Up • Scissors Crunches • Side Plank Waist Wrap – R • Side Plank Waist Wrap – L • Squat Bicep Curls • Squat Jacks *Water Break* • Crescent Lunge with Forward Flexion • Plank Dumbell Move • Sumo Weight Pick-Ups • Reverse Lunge Overhead Press Knee Drive – R • Reverse Lunge Overhead Press Knee Drive – L • Deadlift Upright Row • Mountain Climbers • High Knees with Trunk Rotation Cool-Down (5 minutes) 35 seconds each • Hamstring – R • Hamstring – L • Piriformis – R • Piriformis – L • Runners Lunge – R • Runners Lunge – L • Mermaid – R • Mermaid – L I hope you enjoyed this routine! Thanks for working out with me. Happy Exercising!

I think you’ll find this workout to feel much different than other Tabata cardio! Just about any type of movement has the potential to boost your energy and overall mood but, in this workout, we really make an effort to capitalize on that. These total body cardio exercises will send energy into your entire body to get blood flowing through your limbs; the exercises are supposed to be fun and are a little unconventional to get you exploring a new type of movement pattern. When we try new things we get an extra hit of dopamine and have a chance to get out of our own thoughts for a while. While it may sound a bit silly, I encourage you to keep some resemblance of a smile on your face the entire workout (I tried!!). There’s science to prove that when we smile, it signals our brain to increase endorphins and reduce stress-induced hormones. Plus, how can we be in a bad mood when we’re smiling? Not only will this workout give you a little boost when you need it, but it’s an efficient way to get a solid cardio workout in that works the entire body! Taking on these unique exercises will keep your mind busy and elicit that sense of reward from learning something new. Workout Details • Warm up and cool down included • 13 exercises, 3x each, 20 seconds active / 10 seconds rest • Water Break after the first 7 exercises and before the cool down • Low-impact modifications shared • Equipment: None! (other than an optional mat) For the workout itself, we will have 13 exercises, completing each of them 3x before moving on and utilizing the Tabata format of 20 seconds active with 10 seconds rest. This gives us enough time to understand and do each exercise while still having the routine fly by rather quickly! This workout is rated a 4 in difficulty due to the higher impact exercises, although there will be modifications shared for any of those. This workout can be made a level 3 in difficulty when moving at a slower pace and utilizing modifications. One of the highlights of this routine is that you can boost your mood and energy with it just about anywhere you travel as you don’t need much else other than your body. How does feeling good benefit how you approach your day? Others in your life? It can be fascinating to observe the differences in our life experiences when we intentionally choose and engage in activities and thoughts that make us feel good in our skin 🙂 Have fun! xxErica Warm-Up: 5 exercises, 30 seconds each, x2 (5 minutes) Alt Jumping Jacks Rainbow Arms + Slight Side Lunge Calf Raises + Lateral Arm Raises Alt Reverse Step + Side Bend Squat (Squat + Squat Jump 2nd time) Workout: 13 exercises 3x each, 20 seconds active / 10 seconds rest (19.5 minutes) Star Jack + Squat Jack Star Front Kick + Back Kick + Punch (One Side, Other Side, Switch Halfway) Baby Long & Reverse Long Jumps + Clap Alt Warrior Lunge + Tricep Ext Circles Reverse Lunge Jump + Twist (One Side) Reverse Lunge Jump + Twist (Other Side) Static Squat + 2 Cross & High Punches **Water Break** Funky Jumping Jacks Static Squat + Upper & Lower Abductions Criss Cross Jumping Jacks Alt Lateral Leg Raise + Hand to Foot Alt Rocket Lunges Butt Kicker Jumping Jacks **Water Break** Cool Down: 8 exercises, 30 seconds each (4 minutes) Pace & Arm Raises Reverse Step + Side Bend (One Side) Reverse Step + Side Bend (Other Side) Standing Cat Cow Ball to Forward Fold Wide Stance Forward Fold + Twist (One Side) Wide Stance Forward Fold + Twist (Other Side) Ankle Rolls (Switch Halfway)

There are many ways to strengthen the core besides laying on the mat to knock out 50 crunches; nor does core work have to be a rigid and tedious set of exercises that require hours of your time. Join me on the mat for a total-body workout that emphasizes the use of our core and challenges our strength, stability, and mind-muscle connection. This all-levels Vinyasa Yoga practice not only targets the entire core (yes, there is more to our core than those 6-pack abs), but focuses on strengthening the deep core muscles as well. In 25 minutes we will start with a warm-up that intends to draw your awareness to how you engage your core in various grounding postures. The moderately-paced flow will provide you with insight on how you use your core in a variety of standing/balancing postures. Finally, our brief cool-down will bring you back to the mat as we gently re-center our breath and awareness, in addition to passively stretching out the well-worked muscles. Please note, that while this practice offers a variety of modifications, you are free to choose what movements serve you and which do not; as always, you are your best teacher, so please take what honors your body (all postures/movements can be modified to meet you as you are) and leave what does not. We may often think of the core as just the “6-pack”  muscles, or more scientifically called the rectus abdominus. However, the core is made up of so many other muscles, and it is crucial that we strengthen all parts of the core in order to support a healthy spine and overall physical longevity. So what are the other muscles that make up the core, and what do I mean when we target the “deep core” muscles? The core is comprised of 35 different muscle groups that run along the spine and connect to the abdominal, pelvis, and hip areas. It would take much more than a brief write-up to cover all the muscle groups and which exercises will benefit which parts of the core, but generally speaking, core work should engage the rectus abdominus (your 6-pack muscles); the hip flexors and muscles that make up the pelvic floor, the obliques, as well as the muscles that support the lumbar spine (lower back). Targeting all of these different muscle groups, beyond the rectus abdominus, is what the term “deep core work” applies to; utilizing a diverse array of exercises to target the deep core will not only provide you with a stronger and more stable core, but may also help you to tone the abdominal region if that is your goal. Other benefits of cultivating a stronger and more stable core include: • Improved Posture • Potentially reduce back pain/tension • Potentially reduce discomfort in the hip/pelvic regions • Greater balance • Increased mobility I hope that this workout empowers you with a new lens and set of tools of how to work your core, and I hope this workout challenges you as well! Equipment • Yoga Mat • Yoga Blocks (optional) Flow Structure Integration • Table Top • Wrist Stretches • Core Awareness • Cat/Cow [x8] • Spinal Alignment [x3/side] Warming • Beast Plank • Cat/Cow [x4] • Spinal Alignment [x2/side | Modification: Drop the palm] ************************************** Water Break ************************************** Exploration • Down-Dog • Cheetah • Low Crescent Lunge • Elbow-Knee Twists [x3] • High Crescent Lunge • Warrior 3 • Spinal Alignment [x3] Peak • Chair Pose • Boat Pose Hold • Rows [x6/side] • Low Boat Hold ************************************** Water Break ************************************** Re-Center • Baby Cobra Lifts [x4] • Cobra Hold [Advanced Option: Boat Pose] Release • Supported Bridge • Banana Asana Rest • Your Savasana

Wow, does this short workout pack a punch! We will thoroughly work all major muscle groups of the upper body, isolating them one at a time to increase the time under tension and performance. The result? Great output in a short amount of time as well as increased strength and definition! Each muscle group will be worked from 2 different angles, 75 seconds at a time. These 75-second intervals are broken down into tri sets, 3 x 25-second intervals back-to-back. The first movement will be bilateral, the second will be unilateral (alternating), and the third will be a partial repetition that utilizes about half the range of motion. Bilateral is a familiar movement pattern that gets us started strong, unilateral (alternating) takes off half the load and incorporates more stability, and partial reps round us out with targeted tension. Due to the great dynamic, the exercises we do are fairly foundational and straightforward so you’re already familiar with the movement pattern. Workout Details • Warm up and cool down included • Part 1 works the back, chest, and shoulders: 6 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group • Part 2 works the biceps and triceps: 4 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group • Water break between parts and before cooling down • Equipment: Light, medium and heavy weights (I am using 6-21 lbs) and a mat • The default modification is to lift lighter weights — I will share additional tips along the way! Our workout is designed so we work our larger muscle groups first and end with the smaller muscle groups that have slowly been warming up along the way. For each exercise, the interval comes out to be 1 minute and 15 seconds long, with the 3 x 25-second variations built-in. Take this longer interval time into account when choosing your weights; I advise you to go a little lighter than you typically would. It can also help to go into it with the goal of using the same weight for the whole exercise, not having to stop and switch out weights midway through the variations. For partial reps, I had the intention of bringing us to the highest tension part of the range of motion for each exercise, but it will more than likely be the case where it’s the other way around due to the heaviness of weights used in the first 2 sets. This workout is intended to be short and efficient! If you need to slip in some extra warming up or cooling down for yourself, please do so. The difficulty for this workout is selected as a 4 due to the challenge of the back-to-back intervals. They will definitely push you outside of your comfort zone with the right weight selection! You’re sure to test your mental toughness, muscular strength & endurance, and overall performance in our time together here today! Let’s go make the most of it. xxErica Warm-Up: 6 exercises, 40 seconds each (4 minutes) Crossbody Arm Swing + Lateral Raise Hinged Lateral Raises Hinged Hammer Curl + Tricep Ext Alt Floor Chest Stretch Push Ups Bicep Push Ups Workout: 10 exercises, 25 seconds active x3 / 20-second rest (bilateral, unilateral, and partial rep) + 25-second isometric burnouts (about 18 minutes) Wide Row (Both, Alt, Partial) (2 x 15 lbs) Reverse Fly (Both, Alt, Partial) (2 x 6 lbs) Chest Press (Both, Alt, Partial) (2 x 21 lbs) Chest Fly (Both, Alt, Partial) ( 2 x 15 lbs) Shoulder Press (Both, Alt, Partial) (2 x 15 lbs) Lateral Raise (Both, Alt, Partial) (2 x 9 lbs) -Superman Hold -Push Up Hold -Downward Dog Push Up Hold **Water Break** Wide Bicep Curl (Both, Alt, Partial) (2 x 15 lbs) Hammer Curl (Both, Alt, Partial) (2 x 12 lbs) Overhead Tricep Extension (Both, Alt, Partial) (2 x 9 lbs) Tricep Kickback (Both, Alt, Partial) (2 x 6 lbs) -Bicep Push Up Hold -Tricep Dip Hold **Water Break** Cool Down: 6 exercises, 40 seconds each (4 minutes) Dynamic Child’s Pose Child’s Pose Side Stretches Child Pose Arm Crossed (One Side) Child Pose Arm Crossed (Other Side) Child’s Pose Tricep Stretch Cat Cow Pounds to Kilograms lbs = kg 3 = 1.3 5 = 2.2 6 = 2.7 9 = 4.1 10 = 4.5 12 = 5.4 15 = 6.8 18 = 8.1 21 = 9.5 24 = 10.8

Hey FB Family! Ready to tackle another fantastic upper-body workout that will leave you feeling strong and accomplished? It’s time to dive into this effective push-pull style routine targeting your chest, shoulders, back, and arms for a well-rounded upper body blast. Before we jump into the exercises, let’s take a moment to chat about why this workout is so beneficial and go over a few simple tips to keep in mind. This no-repeat, push-pull workout focuses on finding a balance between opposing muscle groups. We’ll work on those pushing movements like the chest, shoulders, and triceps and then switch it up with pulling exercises that engage your back and biceps. This balanced approach helps improve muscular strength and endurance while preventing muscle imbalance. You can maximize your valuable workout time by targeting multiple muscle groups in one session. Now, let’s get into the specifics of the workout itself. We’ll kick things off with a solid warm-up, consisting of two rounds of 30 seconds each for exercises like overhead arm circles, shoulder dislocates, inchworms, air rows, scapula push-ups, and alternating T-spine stretches. This warm-up is designed to wake up your muscles, increase blood flow, and improve your flexibility, setting you up for success in the upcoming exercises. Next up – the push-pull circuit. Get ready to challenge yourself with exercises that make your upper body work hard. We’ll start with moves like single-arm Arnold presses, which target your shoulders and arms, and then move on to 3-point rows to engage your back. Push-ups will test your chest and triceps while bent-over rows will target your back muscles. Front raises will give your shoulders a burn, and dumbbell landmine rows will work your entire back. Close-grip dumbbell presses will focus on your triceps. We will continue the push-pull exercises with exercises such as up and over-shoulder presses, yates rows, alternating hammer curls, tricep extensions, negative floor presses, pullovers, dumbbell renegade rows (with modifications if needed), dumbbell lateral raises, reverse flyes, dumbbell curls, dumbbell shrugs, and dumbbell skull crushers. Each exercise is carefully chosen to challenge specific muscle groups, ensuring a well-rounded and effective upper-body workout. Here’s a key reminder: maintain proper form throughout the workout. Keep a close eye on your posture, engage your core, and execute each movement with control. By prioritizing good form, you reduce the risk of injury and effectively target the intended muscles. Finally, after completing the circuit, it’s time to cool down. Please take a moment to stretch it out with exercises like cross-body shoulder stretches, biceps, and forearm stretches. This cooldown will allow our heart rate to return to normal gradually and helps to improve flexibility while reducing post-workout muscle soreness. This push-pull upper body workout is a fantastic way to strengthen and tone your chest, shoulders, back, and arms. Remember to listen to your body, start with appropriate weights and progress at your own pace. So team, let’s get ready to take on another workout together and sweat it out! -Brian Workout Structure  32 Minutes Equipment: Dumbbells (Light, Medium, Heavy) Mat (Optional) Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes) Overhead Arm Circles Shoulder Dislocates Inchworms Air Rows Scapula Push Ups Alternating T-Spine Stretches No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds) Single-Arm Arnold Press (Left) Single-Arm Arnold Press (Right) 3-Point Rows (Right) 3-Point Rows (Left) Push-Ups Bent-Over Rows Alternating Front Raises Alternating Upright Rows Dumbbell Landmine Rows Close-Grip Dumbbell Presses Up and Over-Shoulder Presses Yates Rows Hammer Curls Tricep Extensions Negative Floor Presses Pullovers Dumbbell Renegade Rows (with modifications if needed) Dumbbell Lateral Raises Reverse Flys Dumbbell Hammer Curls Dumbbell Shrugs Dumbbell Skull Crushers Cool Down: 1 Round, 30 Seconds Each (3 Minutes) Cross-Body Shoulder Stretches (Left/Right) Bicep Stretch Forearm Stretches Tricep Stretches (Left / Right)

If you are a true beginner (you have never exercised intentionally, never played any type of sport, or your body is a different size or shape since the last time you have intentionally exercised), then it’s a really good idea to start by getting to know your body and how it moves right now. This beginner workout is designed specifically for that purpose. With easy ways to increase or decrease the difficulty to meet you where you are today, this workout can grow with you for quite some time. We intentionally focus on low-impact exercises, with movements that explore your body’s current restrictions. Whether your limitations are related to strength (your muscles/strength won’t support a full range of motion), flexibility (your muscles, ligaments, or tendons are limiting your movement), balance (you start to lose balance easily), joint mobility (you have a joint limitation from limited strength, strength imbalance, your own body size gets in the way more than it used to), or chronic pain (like arthritis, fibromyalgia, pudendal neuralgia, etc.), this workout should be gentle enough for you to start getting to know what you are capable of doing currently. It is always a good idea to get your doctor’s approval before starting any kind of new physical activity so, if you are severely deconditioned, have a chronic injury, or other health-related concerns we recommend sharing this workout with your doctor to make sure it is a good place for you to start. Once you are ready to start in and give this workout a try, here is what you can expect. We will start off with a gentle 5-minute warm-up, followed by around 20 minutes of focused movement, then we end with a 5-minute stretch cooldown. Each of these movements can be easily modified to make them easier or more challenging, so feel free to adjust each movement to suit your needs for that particular exercise. As you do this, remind yourself that every movement will be an independent challenge, and where one exercise you may want to make easier to meet you where you are, the next you may want to make harder. Listen to your body and don’t overdo it. After all, the best way to keep fitness in your life forever is to make it fun and at the very least don’t make it a punishment. Give this workout a shot and let us know what you thought about it in the comment section below. Enjoy. Workout Structure: – 5 Groups of 2 Exercises Each – Done in an AB AB Pattern – Two Sets Each – Intervals of 45 Sec On and 15 Sec Off Equipment: – None Warm Up / Cooldown: – Both Included Warm up: 5 Min (30 Second Each) – Side Step + Overhead Reach – Toe Touch Scoop – Arm Circles (Large) – Marching Heel Tap – Torso Circles – Calf Raise – Torso Twist + Knee – Slow Butt Kicker + Overhead Push Pull – Walking Toe Tap Clock – Slow Jumping Jack Workout: 20 Minutes (45 On, 15 Off, AB AB) – High Knee March + Curl – Deadlift + Fly – Rocker Step + Knee + Leg Curl (L) – Rocker Step + Knee + Leg Curl (R) — Water Break — – Bent Over Torso Rotation – Squat + Reach Across – High Knee Hold + Overhead Press – Lunge + Lateral Raise – Narrow Stance Side Bend + Overhead Reach – Narrow Stance Forward Bend to Back Bend — Water Break — Free Form Cooldown: 5 Min (30 Second Each) – Arm Cross Stretch (L) – Arm Cross Stretch (R) – Flat Back Toe Touch – Toe Touch – Standing Hip Flexor Stretch (L) – Standing Hip Flexor Stretch (R) – Inside Thigh Stretch (L) – Inside Thigh Stretch (R) – Seated Toe Touch (Flat Back) – Seated Toe Touch (Rounded Back) – Deep Glute Stretch (L) – Deep Glute Stretch (R)