Hailey Nolin

NBC-HWC Nutritionist, NCCPT-CPT & CrossFit L1

Use code 'FREEWEEK' at checkout to get this program for free! 

Hi! Welcome to your free 7 days of workouts!

If want to get the most out of your time, I recommend you follow this plan to a "T" as it has a little bit of everything you need from strength building to cardio and endurance, plus a bonus workout that may or may not crush your soul in the best way 🥵 You could even do these every other day to stretch them out a bit!

Here's how this week is structured:
Day 1 - Lower Body Strength + MetCon
Day 2 - Upper Body Strength + Sprints 
Day 3 - Rest Day + Stretch 
Day 4 - Lower Body Strength + MetCon 
Day 5 - Full Body Conditioning
Day 6 - Active Recovery + Core
Day 7 - Upper Body Strength + Sprints
Day 8 - BONUS WORKOUT

MetCon = stands for Metabolic Conditioning. It refers to workouts designed to improve the efficiency of your body’s energy systems, which are your aerobic (endurance), anaerobic (power), and phosphagen (short bursts) systems. MetCons typically combine strength and cardio movements done at high intensity with minimal rest, helping build both stamina and work capacity.

Please make sure you warm up on your own before each session!

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