Free Workout Programs
Free Home Workout Programs
Release date: July 2021
2021 2 Weeks Shred Challenge
Type: Full Body, Weight Loss
Equipment: Fitness Mat
Release date: Jun 2021
2021 Get Fit Challenge
Type: Resistance, Full Body
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Apr 2021
2021 Summer Shred Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Mar 2021
Weight Loss Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Feb 2021
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jan 2021
Flat Stomach Challenge
Type: Abs, Full Body, Weight Loss
Equipment: Fitness Mat, Resistance Bands (Optional)
Release date: Nov 2020
2020 MOVE-mber Schedule
Type: Full Body, Weight Loss
Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)
Release date: Oct 2020
2020 Get Peachy Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Aug 2020
2020 2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jul 2020
21 Days Get Fit Challenge
Type: Full Body, Resistance
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
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2021 Hourglass Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
5 workouts | 35 min (in total)
Small Waist & Round Butt
10 Min Butt Workout
5 workouts | 35 min (in total)
Round Butt/Side Booty
5 workouts | 30 min (in total)
Sexy Back & Arms
10 Min Toned Arms
4 workouts | 25 min (in total)
Small Waist & Round Butt
4 workouts | 10 min (in total)
Sexy Back & Arms
Get Fit | Toned Arms
5 workouts | 35 min (in total)
Round Butt/Side Booty
15 min Booty Burn
ACTIVE REST DAY
5 workouts | 40 min (in total)
Booty & Leg Workout
Small Waist & Round Butt
4 workouts | 20 min (in total)
Get Abs & Flat Stomach
Sexy Back & Arms
5 workouts | 30 min (in total)
Round Butt/Side Booty
Round Butt/Side Booty (Repeat)
10 Min Butt Workout
4 workouts | 20 min (in total)
Sexy Back & Arms
5 workouts | 35 min (in total)
Booty & Leg Workout
Round Butt/Side Booty
4 workouts | 25 min (in total)
Small Waist & Round Butt
ACTIVE REST DAY
5 workouts | 40 min (in total)
Booty & Leg Workout
Booty & Leg Workout (Repeat)
4 workouts | 10 min (in total)
Sexy Back & Arms
Get Abs & Flat Stomach
5 workouts | 30 min (in total)
Round Butt/Side Booty
Round Butt/Side Booty (Repeat)
Round Butt/Side Booty (Repeat Again)
ACTIVE REST DAY
5 workouts | 40 min (in total)
Small Waist & Round Butt
15 min Booty Burn
5 workouts | 20 min (in total)
10 Min Toned Arms
Sexy Back & Arms
3 workouts | 30 min (in total)
Booty Hourglass (Week 3)
ACTIVE REST DAY
3 workouts | 30 min (in total)
Booty Hourglass (Week 3)
4 workouts | 20 min (in total)
Get Fit | Toned Arms
Get Abs & Flat Stomach
3 workouts | 30 min (in total)
Booty Hourglass (Week 4)
How many videos should I do per day?
You are recommended to do ALL videos listed for each day, e.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.
That being said, if a video is labeled as optional then it’s up to you if you want to do it or not. The warmup and cool down videos are optional but highly recommended. However, at the end of the day, these schedules are my recommended guide — please feel free to make changes as necessary to suit your needs.
It’s too hard, can I split the workout up and do half the videos at a different time/on a different day?
Yes that’s absolutely fine. Go at your own pace, and do as much as you can. If that’s only 1 video per day, it’s still great that you’re exercising! Stick to low impact as necessary, and work your way up to being able to do all of them. Just remember if you take a long rest/break (30min+) between videos, you may need to warm up again when you get back to it.
Will this program help me lose weight or gain muscle?
You will need to eat more to gain muscle and eat less to lose weight. Energy balance is an important factor when it comes to gaining weight or losing weight. If you’re in a caloric surplus, then it can assist with gaining muscle, and if you’re in a caloric deficit, then you’ll lose weight.
Will I really get an hourglass figure from this program?
This is extremely dependent on your diet, genetics and how often you train. As mentioned in the general FAQ, spot reduction and targeted fat loss does not exist. If you want to gain muscles, you’ll have to increase intensity by making it more difficult each time. You can do so by adding more repetition, add more sets, add more weights, and focus on mind muscle connection. If you you’re used to working out, or you work out regularly, you may need to add intensity/resistance where appropriate in order to see results.
Will this help me get rid of hip dips?
There is no guarantee that this program will help you to remove hip dips. Hip dips are highly genetic and almost everybody has them to different extents. They have to do with your bone structure, more than fat or muscle. This program does, however, include some exercises to grow the side of your glutes and rounding out the glutes, which may help to make hip dips less obvious. It is highly dependent on your genetics after all.
What does engaging my core mean?
When you’re doing ab exercises, you need to engage your core. If you’re not, you’re probably using other parts of your body such as your back or your neck, and you risk to injure yourself. Just take it slow and focus on your breathing. This video of mine may help with tips on engaging your core ( https://youtu.be/vN_jTQuSkjg ).
Can I do this workout on my period?
This is entirely up to you — if you are feeling strong enough then go for it. You can also just stick to low impact moves if you want. However, if your body needs rest, then please rest. Your body will naturally be weaker during that time so don’t be discouraged, you got this. After your extra rest day, just continue where you left off.
What should I eat during this program?
Diet plays an important role in losing weight or gaining weight but you also need to ensure you are eating a balanced, nutritious diet to fuel your body for these workouts. This is different for everyone and should be discussed with a professional — please speak with a registered dietitian or nutritionist, depending on your individual needs. You can also check out my new recipes section for some healthy recipe and snack ideas.
What does engaging/squeezing your butt mean?
When you’re doing glute exercises, you’ll have to activate your glute muscles to do the movement. However most exercises are not completely isolated to just one muscle group. For example, doing a glute bridge requires you to use your hamstrings to assist the movement and your core for stability. However you should be using mostly your glute muscles for to perform a glute bridge.
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