This program is a full body program that is 7 days a week for 4 weeks/30 days. WARM-UPS & COOL-DOWNS included in all workouts except ab days and mobility training. Although the workout order of your week will differ, this is a general outline for each week: Day 1 | Lower Body Day 2 | Upper Body Day 3 | Ab Workout Day 4 | Full Body Day 5 | Mobility Training Day 6 | Lower Body Day 7 | Upper Body (next day would be Ab Workout and so on) Each workout will be around 30 minutes or less and in interval-style. Interval time will vary depending on the workout 😊.

This program is designed to be ALL LEVELS. Recommended body capabilities: • Being able to do jump squats is recommended, but you can also modify to fit your body needs!! • Able to do planks (be on your wrists) Modifications are offered and WELCOMED throughout this program! If something is too much for you, please reach out and I would be happy to help you out 😊.

DUMBBELLS - I recommend 2 sets (one lighter and one heavier) ELEVATED SURFACE - plyometric box or something similar (I use my yeti cooler for the entire program) Please choose a dumbbell weight that fits your fitness level! I use a set of 15, 20, and 25-lb dumbbells, for reference. And those get heavy for me on some of the days! Here are some of my suggestions: Beginner [5-lbs to 10-lbs] Intermediate [10-lbs to 20-lbs] Advanced [20-lbs to 30-lbs] Please do not try to use a weight that you are not ready for. This can lead to serious injuries! If you are unsure, my suggestion is to go and try out a few different weights so you know what you can handle. I do not recommend anyone to do this program if you have elbow, severe wrist, or severe knee problems.