Download the workouts to print out and take with you
Full body
day 01
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 5/side |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 6 |
| Rest | 120 seconds |
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | AMRAP |
| Rest | 120 seconds |
Upper body
day 02
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | AMRAP |
| Rest | 120 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10/side |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 120 seconds |
Cardio Day
day 03
15-25 mins steady state on Stair climber or stair master.
Rest and Recovery
day 04
Take this day to work on your mediation and stretching your whole body.
Lower body
day 05
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | Amraps |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 4-8 reps |
| Rest | 180 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 to 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 to 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 to 15 / side |
| Rest | 120 seconds |
HIIT
day 06
3 to 5 rounds of the 8 exercises, 20 seconds of exercise and 10 seconds of rest in between each exercise. You can find many Free apps to tip this for you.
Cardio Day
day 07
15-25 mins steady state on Stair climber or stair master.
Rest and Recovery
day 08
Take this day to work on your mediation and stretching your whole body.
Full body
day 09
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 5/side |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 6 |
| Rest | 120 seconds |
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | AMRAP |
| Rest | 120 seconds |
Upper body
day 10
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | AMRAP |
| Rest | 120 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10/side |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 |
| Rest | 120 seconds |
Cardio Day
day 11
15-25 mins steady state on Stair climber or stair master.
Rest and Recovery
day 12
Take this day to work on your mediation and stretching your whole body.
Lower body
day 13
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | Amraps |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 4-8 |
| Rest | 180 seconds |
| Sets | 3 |
|---|---|
| Reps | 10-12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 to 12 |
| Rest | 10 seconds |
| Sets | 3 |
|---|---|
| Reps | 10 to 15/ side |
| Rest | 120 seconds |
HIIT Day
day 14
3 to 5 rounds of the 8 exercises, 20 seconds of exercise and 10 seconds of rest in between each exercise. You can find many Free apps to tip this for you.
We're A Dedicated Team Of Personal Trainers Who Will Be Beside You As You Make Your Fitness Goals A Reality
our team
CEO and Studio Owner
Erin Crawford
CEO and Studio Owner
Personal Trainer with Heart
Chelan Hein
Personal Trainer with Heart
A fitness traveller. Knows first-hand what it's like to be overweight.
Christian Gonzales
A fitness traveller. Knows first-hand what it's like to be overweight.
Conditioning Coaching
Valentin Ziman
Conditioning Coaching
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