Month 1

If you have fat to lose then add 1 to 2 days of cardio, if you just need to gain muscle just perform the workout videos. Remember diet is always number one, it affects how you lose fat and how you gain muscle. If you would like extra help with nutrition, I also offer online nutrition.

The amount of weight to use:

Each move you will have to test out until you know your strength. If you can do 3 to 5 more reps than allotted then you are too light, if you cannot complete the allotted reps in form then you are too heavy. During your break switch your weights if you need to and log what you did so you know what to use the next time you complete the workout.

Do this for 4-6 Weeks

Printable WO

Minimum Equipment Needed

Stability Ball

Dumbbells

Hip Circle

Other Equipment Used

Kettlebells

Barbell

Sample Week

Mon

Tue

Wed

Thu

Lower Body 1

Upper Body 1

Cardio or Rest

Lower Body 2

Fri

Sat

Sun

Upper Body and Abs

Cardio or Rest

Rest

Q & A

Month 2

You should feel so much stronger by now. Don't forget that I hold a live Q&A on Tuesdays, so if you have any questions please message me and I will answer them during my Q&A.

If you have fat to lose then add 1 to 2 days of cardio, if you just need to gain muscle just perform the workout videos. Remember diet is always number one, it affects how you lose fat and how you gain muscle. If you would like extra help with nutrition, I also offer online nutrition.

The amount of weight to use:

Each move you will have to test out until you know your strength. If you can do 3 to 5 more reps than allotted then you are too light, if you cannot complete the allotted reps in form then you are too heavy. During your break switch your weights if you need to and log what you did so you know what to use the next time you complete the workout.

Do this for 4-6 Weeks

Printable WO

Sample Week

Minimum Equipment Needed

Stability Ball

Dumbbells

Hip Circle

Other Equipment Used

Kettlebells

Barbell

Mon

Tue

Wed

Thu

Lower Body 1

Upper Body 1

Cardio or Rest

Lower Body 2

Fri

Sat

Sun

Upper Body 2

Cardio or Rest

Rest

Month 3

What is new this month, due to feedback the videos will now show you how to perform the move properly and modifications but no longer counting with you. So, you will pause the video after I explain how to do it and perform the number of sets and reps that are set out for you.

As always, f you have fat to lose then add 1 to 2 days of cardio, if you just need to gain muscle just perform the workout videos. Remember diet is always number one, it affects how you lose fat and how you gain muscle. If you would like extra help with nutrition, I also offer online nutrition.

The amount of weight to use:

Each move you will have to test out until you know your strength. If you can do 3 to 5 more reps than allotted then you are too light, if you cannot complete the allotted reps in form then you are too heavy. During your break switch your weights if you need to and log what you did so you know what to use the next time you complete the workout.

Do this for 4-6 Weeks

Printable WO

Sample Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Lower Body 1

Upper Body 1

Cardio or Rest

Lower Body 2

Upper Body 2

Cardio or Rest

Rest

Minimum Equipment Needed


Stability Ball 
Dumbbells
Hip Circle


Other Equipment Used

Kettlebells

Barbell