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Build Strength, Confidence, and Resilience

Unstoppable You! is an 8-week program designed to help women develop physical strength, mental toughness, and lasting confidence. Born from my own experiences while solo parenting as a first time mom, this program is for anyone seeking a transformative journey to their most confident self in any stage of life.

What to Expect

-  Progressive workouts (3 days/week) using minimal equipment (1-2 dumbbells, loop band, bench/chair, and space)
-  Mindset guidance to overcome self-doubt and build resilience
-  Holistic advice on nutrition, self-care, and sustainable lifestyle changes

Who is this program for?

- Women seeking physical strength and confidence.
- Those looking to overcome self-doubt and build mental resilience.
- Anyone seeking a supportive community to achieve lasting lifestyle changes.

What You'll Gain

- A stronger, healthier body
- Increased confidence and self-awareness
- Practical tools for sustainable lifestyle changes
- Connection with like-minded women

If you're ready to invest in yourself and unlock your potential, join the Unstoppable You community!

Unstoppable You! Phase 1

Welcome to Unstoppable You!

I want to thank you for putting your trust in me to help you with your fitness goals. 

But I also want to congratulate you on already taking your first steps to achieving your goals because you took ACTION to seek it out! 

Many people disregard this first step as a milestone, but please pat yourself on the back because having the courage to change is half the battle.


Over the next 8 weeks your training plan is going to cycle through different styles of exercise from traditional weight training to hiit cardio. 


You will have workouts that are anywhere from 20 minutes to 45 minutes long, so I recommend reviewing your workout the day before doing it so you can show up prepared and ready to work!




This program is meant to be done at home, but you will need some equipment including dumbbells, a bench or chair, and some space to work in. 




One thing to note- this program can be done as little as 3 days a week to 7 days a week. The choice is  yours. 

I know as busy women we have a lot going on and sometimes we are forced to choose between working out and life. My hope is that I made it simple enough for you to choose both by having a minimum commitment of 3 days a week. If you’re able to do more, amazing, if not, amazing!

Again, I want to welcome you to Unstoppable You!, you’ve already taken the hardest step in getting started, so let’s do this!

START HERE!

In this video I recommend how to properly lift weights when seeing low rep ranges.

TIPS FOR LIFTING!

Please review each workout prior to doing it so you're prepared!

This workout has two different giant sets. 
Your rest period in between each giant set will be 1-2 minutes! Please use the rest time so your muscles properly recover and you can go all out in the next set.

Giant Set 1: Complete 3 rounds with 1-2 minutes rest in between each round. 

Shoulder Press x 15-20
Side Raise x 15-20
Front Raise x 15-20
Rear Delt Raise x 15-20

Giant Set 2: Complete 3 rounds, rest 1-2 minutes in between each round. 
Partial Superman x 15-20
Upright Row x 15-20
Partial Side Raise x 15-20
High Plank Hold x 1 Minute

W1/D1 Week 1- Day 1

This is your leg workout for week 1 and we are focusing on glutes and hamstrings. 

We are going to lift that booty in 20 minutes this week. 

Even though this workout is done in a circuit, still move slow through the movements to focus on your technique!

W1/D2 Week 1- Day 2

This cardio focused workout is to be done EMOM style (Every Minute On the Minute).

You will complete the first exercise for 30 seconds on, 30 seconds of rest.

At the start of the next minute, perform the next exercise.

Once you've gone through each exercise once, you will repeat circuit for 4 rounds. 

W1/D3 Week 1- Day 3

W1/D4 Week 1- Day 4

W1/D5 Week 1- Day 5

W1/D6 Week 1- Day 6 (Optional)

W1/D7 Week 1- Day 7

Please review the workout details prior to beginning your workout. 

In this workout you'll see we are focusing on upper body strength.

This is traditional weight lifting format.  You'll complete 1 exercise for 4 sets, then move to the next exercise for 4 sets, and so on.  

For each exercise, keep the negative portion (the down motion) of the movement 1-2 seconds.  

Each rest period will be 60-90 seconds. 

For today's workout, everything will be done in a set of 4, either 12-15 reps or 15-20 reps each. 

Hammer Curl w/ Iso Hold x 15-20 ES
Overhead Tricep Extension x 15-20
Incline Bicep Curl x 12-15 ES
Tricep Kickbacks x 12-15
Lying Chest Press with Leg Raise x 15-20

W2/D1 Week 2- Day 1

Please review the workout details prior to beginning your workout. 

In this workout you'll see we are focusing on strength, as well as conditioning your legs.  
Part 1 is traditional weight lifting format.  You'll complete 1 exercise for 5 sets, then move to the next exercise for 5 sets. 

Part 2, is an EMOM, which means every minute you’re starting a new exercise for either time or reps. The remaining time you have in the minute after you complete the exercise for time or reps is your rest period. At the top of the next minute, you repeat the format with the next exercise.

it is only 12 minutes, so I want you to push yourself!

Part 1:
Abductor x 5, 12-15 
Deadlift x 5, 12-15

Part 2:
EMOM- 3 Rounds, 12 Minutes Total

Walking Lunges x 12 ES
DB/KB Swings x 30 Secs.
Wall Sit x 45 Secs.
Weighted Dead Bug Sit-Ups x 10

W2/D3 Week 2- Day 2

Today's cardio workout is a two part series. Both parts will be done as AMRAPs.

What is an AMRAP?!

AMRAP- As Many Rounds As Possible

You will complete a set number of reps for each exercise and continue to work through the circuit for 10 minutes with the goal of accomplishing as many rounds as possible. 

You are to be moving QUICKLY through today's workout!

 I still want you to focus on using good form.  We can get ahead of ourselves and rush through the movements of the exercise forgetting how important our form is.  So yes, I do want you to get as many rounds in of each as you can, but I also want you focusing on the quality of each movement.  

Part 1- You have 10 minutes to complete as many rounds as possible of the following exercises:

Plank w/ Knee Drive to Elbow x 10 ES
Prisoner Squats x 10 ES
Leg Lifts over weight x 10 ES

Rest for 2-3 minutes, then complete part 2. 

Part 2- You have 10 minutes to complete as many rounds as possible of the following exercises:
Modified Push-Up x 10
Squat with Kick x 10 ES
Opp. Hand to Foot Crunch x 10 ES

Key:
DB = Dumbbell
KB = Kettlebell
BB = Barbell
SLB = Small Loop Band
LLB = Large Loop Band
SA = Single Arm
SL = Single Leg
ES = Each Side
Reps = Repetitions
AMRAP = As Many Rounds As Possible
L = Left
R = Right

W2/D3 Week 2- Day 3

W2/D4 Week 2- Day 4

W2/D5 Week 2- Day 5

W2/D6 Week 2- Day 6 (Optional)

W2/D7 Week 2- Day 7

Please review the workout + all notes before you begin!

Today's upper body workout is 2 parts!

Part 1 is a traditional weight training workout where you'll complete 1 exercise for recommended sets and reps. 

Part 2 is a 10 minute AMRAP (As Many Rounds As Possible)

Part 1:

For this workout, you want to continually challenge yourself with the amount of weight you're using, however, it's important you keep good form.  So if your form is compromised with heavier weight, go down in the weight you're using, OR lower the amount of reps you do with that heavier weight.

Standing Shoulder Press x 3, 6-10 Reps
Waiter's Curl x 3, 6-10 reps
Lying Narrow Tricep Press x 3, 6-10 Reps (Hold at bottom for 1-2 Secs.) 
Spider Curl x 3, 6-10 Reps 

Part 2:

Perform the following 4 exercises for recommended reps and repeat aiming to get in as many rounds as you possibly can within 10 minutes.

Modified Tricep Pushup x 6 Reps
DB Bicep Hammer Curl x 8 Reps
DB Row R x 10 Reps
DB Row L x 10 Reps

Waiter’s Curl

W3/D1 Week 3- Day 1

Please review the workout details + notes before beginning the workout.

For this workout, you want to continually challenge yourself with the amount of weight you're using, however, it's important you keep good form.  So if your form is compromised with heavier weight, go down in the weight you're using, OR lower the amount of reps you do with that heavier weight.

This is a traditional weight training workout. You'll complete all sets and reps for 1 exercise before moving to the next. 

Again, reps are lower in count, so push yourself with the weight you're using. 

Your rest period is 1-2 minutes. You should be going heavy enough to where you NEED this much rest. 

Sumo Deadlift x 3, 6-10
Glute Bridge x 3, 10-15 Reps (Hold for 3 Secs. at top of movement)
Hip Thrust x 3, 6-10 Reps 
Banded Goblet Squat x 3, 6-10 Reps


Banded Goblet Squat

W3/D2 Week 3- Day 2

Day 3 Cardio 

Please review the workout prior to getting started so you know what equipment to be prepared with. :)

For this workout, you're going to be focusing on your endurance.   For each exercise, you'll complete it for a total of 1 minute, with 15 seconds rest to transition to the next exercise.  

In between round you'll have 2-3 minutes of rest. 

Repeat 4 times for 24 minutes of work, or 5 times for 30 minutes of work. 

Side to Side KB swing
Down & Up DB Punch
Push-Ups
Fire Hydrant R
Fire Hydrant L
Squat with Roundhouse Kick

W3/D3 Week 3- Day 3

W3/D4 Week 3- Day 4

W3/D5 Week 3- Day 5

Option 1:
- 30 Minutes Fasted Walking (1st thing in the morning before any food!)
OR
- Jog/Run
OR
-Yoga/Hot Yoga
OR
-Spin Class

Option 2: Repeat Day 3 Cardio 

Please review the workout prior to getting started so you know what equipment to be prepared with. :)

For this workout, you're going to be focusing on your endurance.   For each exercise, you'll complete it for a total of 1 minute, with 15 seconds rest to transition to the next exercise.  

In between round you'll have 2-3 minutes of rest. 

Repeat 4 times for 24 minutes of work, or 5 times for 30 minutes of work. 

Side to Side KB swing
Down & Up DB Punch
Push-Ups
Fire Hydrant R
Fire Hydrant L
Squat with Roundhouse Kick

W3/D6 Week 3- Day 6 (Optional)

Rest Day :)

W3/D7 Week 3- Day 7

Please review the workout and notes before getting started.

Welcome to your week 4 upper body & core workout!

This is a 3 part workout, each part will be done for 3 rounds back to back. 

You can rest 1-2 minutes in between each part. 

Round 1 will be 90 seconds with 30 seconds to rest & transition to next exercise. 

Round 2 will be 75 seconds with 30 seconds to rest & transition to next exercise. 

Round 3 will be 60 seconds with 30 seconds to rest & transition to next exercise. 

I recommend using light to medium weights for this workout.

Part 1:
Toes to Bar/DB 
Russian Twists

Part 2:
Single Arm Tricep Extension Right
Single Arm Tricep Extension Left 
Bench Dips 

Part 3:
Strict Bicep Curl
Bicep Hammer Curl

Strict Bicep Curl

W4/D1 Week 4- Day 1

Please review all notes and the workout before you begin!

Today's leg focused workout will begin with endurance and end with traditional weight training. 

Do your best to use heavy weight throughout the workout without compromising your form. 

If you feel your form is struggling, please go down in the weight that you're using. 

Part 1:
Superset exercises (Complete back to back) for 4 sets at 20-25 reps each. 

Rest 1-2 minutes in between each set. 

Hip Thruster
Squat Thruster

Part 2:
Complete each exercise for set number of reps and sets before moving to next exercise. 

Banded Abductor x 4, 15-20 reps

Superman Holds x 2, 15-20 reps

W4/D2 Week 4- Day 2

EMOM, Every Minute on the Minute.  For this workout you will be performing the each exercise for 30 seconds, then with a 30 second rest.  You'll complete each back to back until you've gone through the circuit 5 times!  Rest when you're done!

Static Lunge + Side Raise L 
Static Lunge + Side Raise R
Sumo Squat + Front Raise
Sumo Squat + Upright Row
Mountain Climbers

W4/D3 Week 4- Day 3

Please review the workout and notes before getting started.

Welcome to your week 4 upper body & core workout!

This is a 3 part workout, each part will be done for 3 rounds back to back. 

You can rest 1-2 minutes in between each part. 

Round 1 will be 90 seconds with 30 seconds to rest & transition to next exercise. 

Round 2 will be 75 seconds with 30 seconds to rest & transition to next exercise. 

Round 3 will be 60 seconds with 30 seconds to rest & transition to next exercise. 

I recommend using light to medium weights for this workout.

Part 1:
Toes to Bar/DB 
Russian Twists

Part 2:
SA Tricep Extension R
SA Tricep Extension L
Bench Dips 

Part 3:
Strict Bicep Curl
Bicep Hammer Curl

W4/D4 Week 4- Day 4

W4/D5 Week 4- Day 5

Option 1:
30 Minutes Fasted Walking (1st thing in the morning!)
OR
Jog/Run
OR 
Yoga/Hot Yoga
OR
Spin Class

OR you can do Option 2

Option 2:
Repeat cardio session from day 3.

EMOM, Every Minute on the Minute.  For this workout you will be performing the each exercise for 30 seconds, then with a 30 second rest.  You'll complete each back to back until you've gone through the circuit 5 times!  Rest when you're done!

Static Lunge + Side Raise L 
Static Lunge + Side Raise R
Sumo Squat + Front Raise
Sumo Squat + Upright Row
Mountain Climbers

W4/D6 Week 4- Day 6 (Optional)

W4/D7 Week 4- Day 7

Please review today's workout + all notes before getting started. 

Welcome to week 5 upper body!

This week you'll notice we are testing our endurance, so while the workouts may be shorter, they will also be more intense. 

Today's workout is broken up into 2 parts. Part 1 is traditional weight training while part 2 is going to be a metabolic conditioning circuit. 

What is metabolic conditioning (MetCon)?

It's training that combines aerobic and strength training to challenge the body's energy systems in a short amount of time.

Part 1:
Elevated Plank SA Row R x 3, 15-20 reps 
Elevated Plank SA Row L x 3, 15-20 reps 
Lying Chest Fly x 3, 15-20 reps
Rear Delt Row + Tricep Kickback x 3, 10-15 reps ES

Part 2:
You will have 10 minutes to complete as many rounds as possible of the following exercises. 

I recommend using light to medium weight, but if you want to truly challenge yourself, medium to heavy weights will do that. 

Plank In & Outs x 20 reps
Seated Reach & Press x 15 reps
Pike Push-Up x 10 reps

Continue this circuit for 10 minutes, rest as you need. 




W5/D1 Week 5- Day 1

Please read the workout details + notes before starting your workout. 

Welcome to your lower body workout!

Today's workout will be done in 2 parts. 

Part 1 will is traditional weight training while part 2 is a circuit that will be completed in a 10 minute time frame. 

Part 1:
You will complete each exercise for the prescribed sets & reps before moving to the next exercise. 

Push yourself with weight! I recommend using medium to heavy weight for each exercise. 

-28 Squat Method (HEAVY As Possible) x 3, 7 Reps Each Piece
-Curtsey Lunge + Abduction Rx 3, 15-20 Reps ES

-Curtsey Lunge + Abduction Lx 3, 15-20 Reps ES

-Seated Banded Leg Extension x 3, 15-20 Reps ES
-Banded Wall Sits + Abductor x 3, 20-30 Reps (HEAVY!)

Rest 60-90 seconds between each set. 

Part 2:

You will have 10 minutes to complete as many rounds as possible of the following exercises. 

This is meant to challenge your endurance AND provide a fat burning effect. 

This is the time to push through and show what you're made of- You can do it!!

DB Hop Overs x 50
Weighted Crunch x 10 
Glute Bridge + Pullover x 15

W5/D2 Week 5- Day 2

Please read the workout details + notes before getting started.

Cardio is going to be done a little differently this week! 

On top of performing the below EMOM for 3-4 rounds, I also want you to get in a 15 minute power walk, bike, swim, run.  I only want you doing a total of 30 minutes of work, but I want 15 of it to be the HIIT portion (Part 1), and the other half to be a sustained version of cardio (Part 2).

Part 1:
At the start of the minute, do the exercise for perscribed reps, once finished, whatever you have remaining in that minute is your rest period. Begin the next exercise at the start of the next minute. 

SA Squat Thruster- R & L x 10 ES (20 total)
Plank Shoulder Tap- 40 seconds
Burpees x 10 
Hollow Hold x 30 Seconds

Part 2:
Complete 15 minutes of your choice of power walking, jog/run, swim, bike, etc. 

Your pace should be quick enough to where you're breathing heavier, but not to where you cannot hold a conversation. 

W5/D3 Week 5- Day 3

Please review today's workout + all notes before getting started. 

Welcome to week 5 upper body!

This week you'll notice we are testing our endurance, so while the workouts may be shorter, they will also be more intense. 

Today's workout is broken up into 2 parts. Part 1 is traditional weight training while part 2 is going to be a metabolic conditioning circuit. 

What is metabolic conditioning (MetCon)?

It's training that combines aerobic and strength training to challenge the body's energy systems in a short amount of time.

Part 1:
Elevated Plank SA Row R x 3, 15-20 reps 
Elevated Plank SA Row L x 3, 15-20 reps 
Lying Chest Fly x 3, 15-20 reps
Rear Delt Row + Tricep Kickback x 3, 10-15 reps ESPart 2:
You will have 10 minutes to complete as many rounds as possible of the following exercises. 

I recommend using light to medium weight, but if you want to truly challenge yourself, medium to heavy weights will do that. 

Plank In & Outs x 20 reps
Seated Reach & Press x 15 reps
Pike Push-Up x 10 reps

Continue this circuit for 10 minutes, rest as you need. 




W5/D4 Week 5- Day 4

Please read the workout details + notes before starting your workout. 

Welcome to your lower body workout!

Today's workout will be done in 2 parts. 

Part 1 will is traditional weight training while part 2 is a circuit that will be completed in a 10 minute time frame. 

Part 1:
You will complete each exercise for the prescribed sets & reps before moving to the next exercise. 

Push yourself with weight! I recommend using medium to heavy weight for each exercise. 

-28 Squat Method (HEAVY As Possible) x 3, 7 Reps Each Piece
-Curtsey Lunge + Abduction x 3, 15-20 Reps ES
-Seated Banded Leg Extension x 3, 15-20 Reps ES
-Banded Wall Sits + Abductor x 3, 20-30 Reps (HEAVY!)

Rest 60-90 seconds between each set. 

Part 2:

You will have 10 minutes to complete as many rounds as possible of the following exercises. 

This is meant to challenge your endurance AND provide a fat burning effect. 

This is the time to push through and show what you're made of- You can do it!!

DB Hop Overs x 50
Weighted Crunch x 10 
Glute Bridge + Pullover x 15

W5/D5 Week 5- Day 5

For this week you can choose to do the below cardio session or you can opt for a rest day- the choice is yours!

Please read the workout details + notes before getting started.

Cardio is going to be done a little differently this week! 

On top of performing the below EMOM for 3-4 rounds, I also want you to get in a 15 minute power walk, bike, swim, run.  I only want you doing a total of 30 minutes of work, but I want 15 of it to be the HIIT portion (Part 1), and the other half to be a sustained version of cardio (Part 2).

Part 1:
At the start of the minute, do the exercise for perscribed reps, once finished, whatever you have remaining in that minute is your rest period. Begin the next exercise at the start of the next minute. 

SA Squat Thruster- R & L x 10 ES (20 total)
Plank Shoulder Tap- 40 seconds
Burpees x 10 
Hollow Hold x 30 Seconds

Part 2:
Complete 15 minutes of your choice of power walking, jog/run, swim, bike, etc. 

Your pace should be quick enough to where you're breathing heavier, but not to where you cannot hold a conversation. 

W5/D6 Week 5- Day 6 (Optional)

W5/D7 Week 5- Day 7

Welcome to your week 6 upper body workout!

For this workout, you want to continually challenge yourself with the amount of weight you're using.  We have a lower rep range, so this means we want to have higher/heavier weights.

However, it's important you keep good form.

If your form is compromised with heavier weight, go down in the weight you're using, OR lower the amount of reps you do with that heavier weight. 

Use a 2-3 Second Negative, and hold at the peak of each movement for 1-2 seconds before releasing to the starting position. 

60-90 Sec. Rest Breaks

Part 1: Core
Cross Crunch x 4, 10 reps ES
DB Hold + Abductor x 2, 50 reps

Part 2: Back + Chest + Arms
Overhead Extension x 4, 6-10 Reps
Incline Bicep Curl x 4, 6-10 Reps
Incline Row x 3, 6-10 Reps
Hand Release Push-Ups x 3, 6-10
Superman Front Raise Pulse x 3, 6-10 Reps


W6/D1 Week 6- Day 1

Welcome to your week 6 leg workout!

For this workout, you want to continually challenge yourself with the amount of weight you're using.  We have a lower rep range, so this means we want to have higher/heavier weights.

However, it's important you keep good form.

If your form is compromised with heavier weight, go down in the weight you're using, OR lower the amount of reps you do with that heavier weight. 
Use a 2-3 Second Negative, and hold each movement for 1-2 seconds before releasing into the negative portion of the movement. 

60-90 Sec. Rest Breaks

Part 1: Core
Tabletop Crunches x 4, 10 Reps
Side to Side Plank Touches x 4, 10 ES

Part 2: Legs
Pause Squat x 5, 6-10 Reps (Heavy & Slow)
SL Extension x 3, 6-10 Reps 
Reverse Lunge x 4, 6-10 Reps
Weighted Donkey Kicks x 3, 6-10 Reps

W6/D2 Week 6- Day 2

Today's cardio is a Tabata workout- yay! 

This workout is only 16 minutes long, BUT don't let that fool you to the intensity of it.  

Each exercise will be done for 20 seconds on, 10 seconds rest for 8 rounds (4 minutes total). Once you complete the 8 rounds for 1 exercise, rest 1 minute, then repeat time frame for the next exercise. 

Focus on 1 exercise at a time. 

Lateral Burpee
Plank Jacks 
DB/BB Deadlift + Shoulder Press
DB/KB Swings 

W6/D3 Week 6- Day 3

W6/D4 Week 6- Day 4

W6/D5 Week 6- Day 5

Today's cardio is optional. If you want to repeat Day 3, you're more than welcome to, or if you'd like to add in 30 minutes of walking, jogging, etc. you can do that too. You also have the option of taking the additional rest day if you need it!

Option 1:
30 minutes of fasted power walking (First thing in the morning- no food intake)
OR
30 minute Jog/Run
OR
Yoga/Spin Class

Option 2:
Today's cardio is a Tabata workout- yay! 

This workout is only 16 minutes long, BUT don't let that fool you to the intensity of it.  

Each exercise will be done for 20 seconds on, 10 seconds rest for 8 rounds (4 minutes total). Once you complete the 8 rounds for 1 exercise, rest 1 minute, then repeat time frame for the next exercise. 

Focus on 1 exercise at a time. 

Lateral Burpee
Plank Jacks 
DB/BB Deadlift + Shoulder Press
DB/KB Swings 

Deadlift + Shoulder Press

W6/D6 Week 6- Day 6 (Optional)

W6/D7 Week 6- Day 7

Please review the workout and all notes before getting started. 

Welcome to your week 7 upper body workout!

This workout is going to bring the intensity in a few different ways. You'll see exercises being performed back to back, high reps, and drop sets. 

Dropsets are when you perform a set of reps with a certain weight, then drop the weight by 30-50% and complete the same amount of reps again. 

Example: Completing 10 bicep curls with 20 lbs., quickly dropping the weight to 10 lbs. then immediately completing another 10 bicep curls. 

Part 1 of today's workout is focused on your core. 

Part 2 of your workout is focused on shoulders.

Part 1:
Do one exercise at a time for the recommended sets and reps before moving to the next exercise. 

Oblique Crunch x 25 ES
High & Low Toe Taps x 50
Pike Knee Drives x 25 ES
Wiper Planks x 50 ES

Part 2:
This portion of the workout is going to have supersets and dropsets mixed together. You will feel the intensity, but do your best to push yourself with how much weight you're using. 

Reminder- a superset is when we perform 2 exercises back to back, and a dropset is when we are dropping the weight for the exercise we're performing.

Superset 1:
Complete 3 sets at  12-15 Reps Each Drop

Shoulder Press Dropset 
Upright Row Dropset

Superset 2:
Complete 3 sets at 12-15 Reps Each Exercise

DB Front Raise Dropset
Rear Delt Row

Lastly, you'll complete 100 side raises for time. Rest as you need.

W7/D1 Week 7- Day 1

Please review the workout and all notes before getting started. 

Today's workout is broken up into 3 parts. Part 1 will focus on your core and activate your glutes.  Part 2 is going to focus on strength & muscle endurance. Part 3 is going to be a conditioning circuit. 

Part 1: 
Perform each exercise on their own for the recommended sets & reps before moving to the next exercise. 

Plank w/ Knee Drive to Elbow x 3, 10 ES
Weighted Deadbug x 3, 10 ES
Split Squat Pulse x 3, 12-15 Reps ES 

Part 2:
You will perform both exercises back to back, otherwise known as a superset. Once you have finished both exercises you can rest for 1 minute and complete the superset again for 4 rounds total. 

Banded Abductor  x 25
Straight Leg Deadlift x 10

Part 3:
At this point you're familiar with our MetCon circuits. You will continuously perform each exercise for set amount of reps within a 10 minute time frame. 

Remember, this portion of the workout is not only great for cardio, but it is great in helping your body burn fat. Push yourself to get as many rounds as possible!

Step-Ups x 20
KB/DB Swing x 20
Push-Ups x 10
Bicycle Holds x 10 ES


W7/D2 Week 7- Day 2

Welcome to week 7 Cardio!

Today you're completing a 500 Rep Cardio Circuit!

You will need a little bit of space for this circuit.

You are only going to go through each exercise 1 time. 

This is a 500 rep cardio circuit, 10 exercises, 50 Reps each!

Add weight/dumbbells where you can, the goal is to challenge your endurance and strength.

Your goal is to finish under 20 minutes!

Squats
DB Bicep Curls
Extension to Crunch
Weighted Jump Lunges 
Tricep Push-Ups
Glute Bridge
DB Shoulder Press
Plank Jacks
Lateral Lunge w/ Knee to Chest- R
Lateral Lunge w/ Knee to Chest- L

W7/D3 Week 7- Day 3

Please review the workout and all notes before getting started. 

Welcome to your week 7 upper body workout!

This workout is going to bring the intensity in a few different ways. You'll see exercises being performed back to back, high reps, and drop sets. 

Dropsets are when you perform a set of reps with a certain weight, then drop the weight by 30-50% and complete the same amount of reps again. 

Example: Completing 10 bicep curls with 20 lbs., quickly dropping the weight to 10 lbs. then immediately completing another 10 bicep curls. 

Part 1 of today's workout is focused on your core. 

Part 2 of your workout is focused on shoulders.

Part 1:
Do one exercise at a time for the recommended sets and reps before moving to the next exercise. 

Oblique Crunch x 25 ES
High & Low Toe Taps x 50
Pike Knee Drives x 25 ES
Wiper Planks x 50 ES

Part 2:
This portion of the workout is going to have supersets and dropsets mixed together. You will feel the intensity, but do your best to push yourself with how much weight you're using. 

Reminder- a superset is when we perform 2 exercises back to back, and a dropset is when we are dropping the weight for the exercise we're performing.

Superset 1:
Complete 3 sets at  12-15 Reps Each Drop

Shoulder Press Dropset 
Upright Row Dropset

Superset 2:
Complete 3 sets at 12-15 Reps Each Exercise

DB Front Raise Dropset
Rear Delt Row R
Rear Delt Row L

Lastly, you'll complete 100 side raises for time. Rest as you need.

W7/D4 Week 7- Day 4

W7/D5 Week 7- Day 5

Welcome to week 7 Cardio!

With today being day 6 in your training, you can opt to take a rest day if your body is feeling more tired today. You can also choose from one of the cardio options below. 

Option 1:
30 minutes fasted power walk (This is done first thing in the morning before eating)
OR
30 minute jog/run
OR
Yoga/Spin Class

Option 2: 500 Rep Cardio Circuit
You will need a little bit of space for this circuit!

You are only going to go through each exercise only 1 time. 

This is a 500 rep cardio circuit, 10 exercises, 50 Reps each!

Add weight/dumbbells where you can, the goal is to challenge your endurance and strength.

Your goal is to finish under 20 minutes!

Squats
DB Bicep Curls
Extension to Crunch
Weighted Jump Lunges 
Tricep Push-Ups
Glute Bridge
DB Shoulder Press
Plank Jacks
Lateral Lunge w/ Knee to Chest- R
Lateral Lunge w/ Knee to Chest- L

W7/D6 Week 7- Day 6 (Optional)

W7/D7 Week 7- Day 7

Welcome to week 8 upper body!

Please review the workout and any notes before getting started. 

Today's workout is a traditional weight training workout. 

You'll complete each exercise for prescribed sets and reps before moving to the next exercise. 

You are going to have a lot of band work today. Please use bands that are challenging you!

You should use a weight heavy enough that you're able to get to 8-10 reps pretty easy, but the final 5-8 reps are challenging. 

Double Pause RDL  x 3, 15-18 Reps
DB Pullover x 3, 15-18 Reps
DB Incline Reverse Fly x 3, 15-18 Reps
DB JM Press x 3, 15-20 Reps
Concentration Curl x 3, 10-15 Reps
Renegade Row x 3, 10-15 Reps ES


Double Pause RDL

W8/D1 Week 8- Day 1

Welcome to week 8 legs!

I want you pushing yourself with the weight you are using for each exercise as well as being able to stay in the exercise for the prescribed time frames. 

YOU CAN DO IT!!

Today's workout is in 2 parts. Part 1 is focused on core and will be done in a traditional weight training style. Part 2 is focused on legs and will be done in a circuit. 

Part 1: Core 
Side Single Leg Tuck Up + Full Tuck Up x 3, 10 ES
Straddle Oblique Crunch x 3, 12 ES

Part 2: Legs
This circuit will be done in 3 rounds. 

Round 1 you will do each exercise for 90 seconds. Rest for 60 seconds before starting round 2. 

Round 2 you will do each exercise for 75 seconds. Rest for 45 seconds before starting round 3. 

Round 3 you will do each exercise for 60 seconds. 

Low Squat Leg Lift 
B Stance Deadlifts- R
B Stance Deadlift- L 
Curtsey Lunge to Abduction- R
Curtsey Lunge to Abduction- L
Kneeling Squats

W8/D2 Week 8- Day 2

Please review the workout and all notes before getting started. 

This circuit will be completed 3 times through.  

Each exercise has it's own set of reps to be completed.  

Once finished with each exercise, you can rest up to 1 minute, then repeat the circuit until you've completed at least 3 rounds.  

For an additional challenge, add in 1-2 more rounds. 

Skiers x 20
Jump Lunges x 10 ES
Bench Dips x 10 
Squat to Upright Row x 20
Jump In to Push-Up x 8


W8/D3 Week 8- Day 3

W8/D4 W8/D1 Week 8- Day 4

Welcome to your final leg day in Fast Track to Fit!!

Today is your last day to give it everything you have.

I want you pushing yourself with the weight you are using for each exercise as well as being able to stay in the exercise for the prescribed time frames. 

YOU CAN DO IT!!

Today's workout is in 2 parts. Part 1 is focused on core and will be done in a traditional weight training style. Part 2 is focused on legs and will be done in a circuit. 

Part 1: Core 
Side Single Leg Tuck Up + Full Tuck Up x 3, 10 ES
Straddle Oblique Crunch x 3, 12 ES

Part 2: Legs
This circuit will be done in 3 rounds. 

Round 1 you will do each exercise for 90 seconds. Rest for 60 seconds before starting round 2. 

Round 2 you will do each exercise for 75 seconds. Rest for 45 seconds before starting round 3. 

Round 3 you will do each exercise for 60 seconds. 

Low Squat Leg Lift 
B Stance Deadlifts- R
B Stance Deadlift- L 
Curtsey Lunge to Abduction- R
Curtsey Lunge to Abduction- L
Kneeling Squats

W8/D5 Week 8- Day 5

Today's cardio session is optional. If you would like to take a rest day, you can, otherwise please choose 1 option from below. 

Option 1: Repeat Day 3 cardio workout.

This circuit will be completed 3 times through.  

Each exercise has it's own set of reps to be completed.  

Once finished with each exercise, you can rest up to 1 minute, then repeat the circuit until you've completed at least 3 rounds.  

For an additional challenge, add in 1-2 more rounds. 

Skiers x 20
Jump Lunges x 10 ES
Bench Dips x 10 
Squat to Upright Row x 20
Jump In to Push-Up x 8

Option 2:
30 minutes fasted power walk (This is done first thing in the morning before eating)
OR
30 minute jog/run
OR
Yoga/Spin Class


W8/D6 Week 8- Day 6 (Optional)

W8/D7 Week 8- Day 7

Welcome to Spring Into Shape: A 7-Day Fitness Refresh!

Get ready to step into your best self with this FREE 7-day fitness program, designed specifically for busy women like you. 

This program is perfect for anyone looking to refresh their fitness routine, boost their energy, and feel confident and empowered.

What to Expect:
7 days of quick and effective at-home workouts, each lasting 30 minutes or less.

Workouts tailored to intermediate fitness levels, with modifications for beginners and advanced exercisers.

A focus on strength training and cardio.

A supportive community to help you stay motivated and accountable

Benefits:
- Boost your energy and confidence
- Get a head start on your summer fitness goals
- Improve your overall fitness and well-being
- Feel empowered and motivated to continue your fitness journey

Perfect for Busy Mamas:
I know you're busy, which is why these workouts are designed to be short, sweet, and effective. Each workout is 30 minutes or less, so you can easily fit them into your schedule.

This program is designed to be done at home, with minimal equipment required. 

You'll need:
Dumbbells
A bench or step
Resistance loop bands

Let's Get Ready to Spring Into Shape!

7-Day Fitness Refresh

*Please review all notes prior to starting workout*

This workout will be completed in 2 parts.

Both parts will be done 4x through. Each exercise has a recommended set of reps. 

Rest 1-2 minutes after each round and in between each portion of the workout. 

This should take you anywhere from 20-30 minutes!

Circuit 1: Complete exercises back to back resting 1-2 minutes in between each round. Repeat 4x.

Upright Row x 15
Tricep Extension x15
Incline Bicep Curl x15

Circuit 2: Complete exercises back to back resting 1-2 minutes in between each round. Repeat 4x.

Bird Dog Row R-12x
Bird Dog Row L- 12x
Seated Hammer Curl- 15 x
Narrow Stance Incline Pushups- 10 x







Day 1- Upper Body

*Please review all notes prior to starting workout*

Today's workout is all about lifting as heavy as you can and working on strength.

Do your best to go through these exercises slowly with control- this is how you'll "feel the burn".

Grab your heavy dumbbells and let's hit legs!

Squats x 4, 10-12 Reps 
Walking Lunges with SA Overhead DB Hold x 3, 20 reps (10 ES)
Straight Leg Deadlift x 4, 10-122 Reps
Banded Abductors x 4, 25 Reps







Day 2- Lower Body

*Please review all notes prior to starting the workout*

Today's cardio session is focused on combo exercises, so you'll be doing 2 moves at the same time.

You will complete the exercises for 40 seconds, with 20 seconds rest, then at the top of the next minute, you will start the next combo exercises. 

You will repeat this circuit for 20 minutes, or 5 times through. 

Squat + Curl to Press
Bent Over Row + Fly
Reverse Lunge + Side Raise
Plank Hold + Controlled Tap Outs (Band Optional)




Day 3- Cardio

Day 4- Rest Day!

Welcome to Spring Into Shape.
 Watch this video for an idea of what you can expect for the upcoming challenge. 

We get started on April 21st!

Welcome!

Day 8- Rest Day! copy

Part 1: Complete exercises back to back resting 1-2 minutes in between each round. Repeat 4x.

Single Arm Shoulder Press- R x 15
Single Arm Shoulder Press- L x 15
Bench Tricep Dips x 10-15
Bicep Curl + DB Chest Fly x 10-15

Part 2: Complete exercises back to back resting 1-2 minutes in between each round. Repeat 4x.

Shoulder Push-Ups (Pike) x 10
Plank to Tricep Kickback- R x 10 
Plank to Tricep Kickback- L x 10
Sumo Squat to Bicep Curl x 15


Day 5- Upper Body

For today’s workout you are going to have 3 parts, each will have the same format. Parts 1 and 2 will have a 10 minute running clock, while part 3 will have a 5 minute running clock. During that 10 minutes, you will complete 10 reps of each exercise within that part, and repeat until your time runs out. Once you have finished, please rest for 2-3 minutes, then move to the next part of the workout. 



Day 6- Lower Body

Today's cardio is a total of 10 rounds for time!

Each exercise has a set number of reps, complete these for a total of 10 rounds. You can rest when needed, but try to beat a 20 minute clock!

Added challenge, use 1 set of dumbbells for all the exercises. If you need to use 2 sets, you can do that also!

Day 7- Cardio

Today is a great day to start over at day 1 and repeat these workouts for another 2-3 weeks!