Workouts Library

This workout truly has a little bit of everything—a short HIIT session, strength training, resistance band work, and more. I loved this workout and I hope you will too!   Here’s the lineup for today’s workout: • 8 Minute Resistance Band Strength Workout • 5 Minute Bored Easily Style HIIT • 17 Minutes Pure Strength Workout (using Step & Dumbbells) • Warm Up & Cool Down Included Equipment: Optional Dumbbells, Resistance Band, and Step or Stair. You can improvise for any of these things, but please make sure you find safe replacements! Workout Structure: After a quick cardio warm up, we move onto a resistance band workout that gets all of our lower body muscles engaged and ready to work hard. Next, we challenge our lungs and cardio threshold with a fast-paced HIIT workout (with no repeat exercises or intervals). Then, we’ll grab our dumbbells and move through a combination of strength training exercises using a step, and traditional strength exercises. We finish up with a nice cool down and stretch. 5 Minute Warm Up: 30 Seconds Each (no rest)  Jog in Place Warrior Step + Ventral Reach Forward Fold + Lateral Reach Lateral Steps + Curtsy Runner Hip Openers (Alternating) High Knee + Straight Leg Lift (Alternating) Butt Kickers Side Lunge + Center Jump Squat Reverse Lunges 8 Minute Resistance Band Strength: 45 Seconds Active, 15 Seconds Rest Squatted Side Steps 5 Diagonal Tap Backs & Switch Banded Squat Jacks or Squat + Outside Tap Side, Diagonal, Back, Curtsy Taps (L&R Alternating) Static Squat + Alternating Hip Abduction (with band at knees) Bridge + Butterfly Kneeling Hydrant Other Side 5 Minute Bored Easily HIIT: 20 Seconds Active, 10 Seconds Rest, 1x through per exercise Jump Squats Side Hop + Calf Raise Lateral Jumps Switchfoot Runners Side Lunge Push Off Other Side Flutter Kick Squats Touchdown Power Skips Other Side Pulse Jump Squat 17 Minute Pure Strength: 45 Seconds Active, 15 Seconds Rest Up & Over Step (I’m using 16 lbs or 7.3 kg per hand) Single Leg Deadlift: (Right) (I’m using 16 lbs or 7.3 kg total) Single Leg Deadlift: (Left) (I’m using 16 lbs or 7.3 kg total) V Step Ups + Knee Hold (I’m using 16/20 lbs or 7.3/9.1 kg per hand) Side Step Squats (with opportunity for Single Leg Press Up/Ascent) (I’m using 16 lbs or 7.3 kg total) Side Step Up (Right only) (I’m using 16 lbs or 7.3 kg per hand) Side Step Up (Left only) (I’m using 16 lbs or 7.3 kg per hand) Dumbbell or Kettlebell Swing (I’m using 24 lbs or 10.9 kg total) Water Break Front Step (Right only) (I’m using 20 lbs or 9.1 kg per hand) Front Step (Left only) (I’m using 20 lbs or 9.1 kg per hand) Side Lunges (I’m using 16 lbs or 7.3 kg total) Deadlift (I’m using 28 lbs or 12.7 kg per hand) Front Step Up (Alternating) (I’m using 20 lbs or 9.1 kg per hand) Up & Over Step (I’m using 16 lbs or 7.3 kg per hand) Squats (I’m using 16 lbs or 7.3 kg per hand) Single Leg Bridge Off Step Other Side 8 Minute Cool Down & Stretch – 30 Seconds per Interval Toe Touch Quadriceps Stretch Hip Flexor Stretch IT Band Side Stretch Walkdown to Kneeling Side Bends Cobra Deep Glute Stretch Leg Extension Pull Side Lying Torso Rotations Full Body Stretch I gave this workout a 4/5 difficulty because it can easily be made very challenging, but also because it involves stepping onto a raised surface. Please, if you have any balance issues (and even if you don’t!), be incredibly careful and mindful of stepping on and off of the raised surface. If you feel yourself start to get too fatigued to reliably maneuver around a step or stair, either take a rest until you feel better able, or modify with exercises that have you with both feet on the ground. Let me know what you think of this workout, and what you would like to see next!

For today’s workout I knew that I wanted a bit of HIIT and a longer bout of core but honestly I was drawing a bit of a blank. Then an idea hit me – why not mix together some of our other workouts into something new? So, I started looking through all of our HIIT and core workouts from the last 12 years (as of the filming of this particular workout) and while looking through I thought, why not use some of our favorite old school workouts? And that is exactly what I have done. The HIIT section is the first HIIT workout that I ever filmed and the Core section is the first core workout that Kelli ever filmed. So I took the exact routine and made some changes to make them fit a bit better together, and the result is a no equipment 45 minute long core blasting home workout that pays homage to Fitness Health Track’s humble beginnings. If you would like to try out the originals you can find the links to the individual workouts below. Get ready to see how we used to do things and how Kelli and I looked 12 years ago. It may be less polished but just like all of our older content they are still great workouts that have stood the test of time.   Daniel’s Original HIIT Workout Kelli’s Original Core Workout In this routine, after a 5 minute warm up, I have included an 8 minute bout of HIIT done in our familiar Tabata intervals of 20 seconds of activity coupled with 10 seconds of rest. We have 8 exercises to go through and we do them in an AB, AB pattern, so two exercises are coupled together and done for two sets before moving on to the next two exercises. Once we complete the HIIT section we move on to a 24 minute core/abs focused section to train your midsection. We have another 8 exercise to go through here but this time we are doing them for 45 seconds straight with 15 seconds of rest/preparation time to get ready for the next exercise. We will go through the list of exercises in order one at a time and then repeat it twice more for a total of three sets through. I give you the option to rest in between each set, though if you follow me as filmed, we will go straight through for 24 minutes with no breaks longer than 15 seconds. Can you hear your abs getting concerned? Haha. Once we have both the HIIT and Core portions of this routine done all you have left is an easy 5 minute cool down and stretch. In all this routine will take 45 minutes to complete if you follow along with me but could take much longer if you take extra breaks. I have included modifications to make each exercise harder or easier to help you get the most out of this workout by allowing you to easily modify it to your personal fitness level. Give it a try and tell us what you think. Would you like to see more workouts like this in the future? Do you have suggestions of some of our older content that you would like to see remade in new combinations? Let us know your thoughts and ideas in the comment section below and you just might see your ideas show up in the next Fitness Health Track workouts. Enjoy! Workout Structure: – HIIT and Core Focused Sections – HIIT Intervals of 20 Seconds On, 10 Seconds Rest – Core Intervals of 45 Seconds On, 15 Seconds Rest Equipment: – None Needed- Exercise Mat (Optional) Warm Up / Cool Down: – Both Included Warm Up: – Side Step Arm Cross – Standing Side Crunch Rockers – Straight Leg Deadlift – Toe Touch Sweeps – Squat + Push Pull – High Knee March – Arm Sweeps – Boxer Shuffle – Up and Outs – Up and Out Jacks Bodyweight HIIT Workout: – Mt. Climber – Twist Hops – Burpee – Squat Jack — Optional Water Break — – Jackknife Crunch – Back Bow Crossover – Wide Push Up – Plank Jack —- Water Break —- Core Workout: – Pilates Leg Pull – Reclined Oblique Twist – Plank to Pushup – Toe Touch Crunch – Scissored Crunch – Pilates Table Top – Flutter Kicks – Russian Twist Cool Down: – Side Oblique Stretch (L) – Side Oblique Stretch (R) – Quad Stretch (L) – Quad Stretch (R) – Toe Touch – Seated Toe Touch with Side Bend (L) – Seated Toe Touch with Side Bend (R) – Cobra – Child’s Pose + Shell – Full Body Stretch

Attention: for those who are pregnant, looking to become pregnant, or just out of a pregnancy, the ideas, workouts, and strategies presented in this workout video and write-up reflect the research and experience of the creator and should not be taken as a medical diagnosis or prescription. Information included is not intended to be used as medical advice or in place of advice or guidance from your personal doctor. Before beginning exercise of any kind, please consult with your doctor or other medical professional to make sure it is appropriate for you and your unique situation. Having a strong foundation is important for decreasing aches and pains, supporting good posture and pelvic health, and setting you up for a faster postpartum recovery. This workout targets the muscles needed to establish your foundation so you can stay functional and strong! Note: Though this workout and content is tailored to pregnancy and postpartum, many can benefit from what this workout provides.   I think it’s helpful to first learn the demands placed on the body during pregnancy and postpartum in order to fully understand how to train your core to meet the demands. Let’s take a look at a few key changes: The hormone relaxin is responsible for relaxing all of the muscles and joints in your body in pregnancy to allow the body to expand and prepare for delivery. This includes relaxation of the pelvic bones and pelvic floor, making them unstable and lax while bearing the burden of the baby weight. Your center of gravity shifts with the growth of the baby, which can cause an anterior pelvic tilt. This change in posture can lead to aches and pains including (but not limited to) sciatica, low back pain, and pelvic floor dysfunction. The abdominals separate creating a gap between the rectus abdominis (your ‘6 pack’ abs) called Diastasis Recti (DR). Most pregnant people have DR by their 3rd trimester. Doing advanced core work like crunches and sit-ups can put extra pressure on the abdominal wall and increase this gap. We want to minimize intra-abdominal pressure in both pregnancy and early postpartum. Creating strength in your deep core, pelvic floor, and glutes can help every single one of these areas. They stabilize and support your body so you can continue to be active, mobile, and feel great through pregnancy, postpartum recovery, and beyond. A final note: The real key with making this workout effective is tuning into your breath. The warm-up and activation series is dedicated to helping you establish the proper breathing, core, and pelvic floor mechanics that you’ll use throughout the workout. I encourage you to slow down and tune into your body. Sources: The effect of relaxin on the musculoskeletal system Pelvic alignment changes during the perinatal period Diastasis recti abdominis during pregnancy and 12 months after childbirth Printable Workout Warm Up/Activation: 1 round, 60 seconds each Quadruped Diaphragmatic Breathing Alternating Straight Leg Kickbacks Bird Dog Pelvic Floor Activations Workout: Complete each circuit for 2 rounds of 45 seconds work, 15 seconds rest. No extra rest between rounds. 30 seconds of rest between circuits Circuit 1 Side Plank Hip and Leg Lift (optional band) – R Glute Bridge – optional march Side Plank Hip and Leg Lift (optional band) – L Circuit 2 Donkey Kick on Forearms – R Bird Dog Pulse – alternating Donkey Kick on Forearms – L Circuit 3 Kneeling Hip Thrust + Ball Squeeze ISO Bear Crawl Lifts Modified Gecko Planks Cool Down: 1 round, 30-40 seconds each Cat/Cow Pigeon – R Pigeon – L Child’s Pose

This upper body workout is action-packed and will be over before you know it. In under 30 minutes, you’ll power through 6 strength exercises and 3 cardio burnouts (plus a warm-up and cool-down!) for an all-around upper body workout…with a side of cardio.   We move through strength supersets targeting all major muscle groups of the upper body. Each superset has one exercise that focuses on “pulling” and the other on “pushing.” Structuring the workout this way allows us to work opposing muscle groups so we can maximize the weight/reps we can do on each exercise. Try to push for heavier (for you) weights during your strength supersets: aim for a weight that you can complete an exercise for 45 seconds, but are feeling fatigued by the end. And now I bet you’re wondering where the burnout rounds come in! These fun 60 second bursts are positioned at the end of each superset and meant to serve as a little “finisher” before moving on. It’ll be a combination movement to get the heart rate up as well as fatigue the arms. These can be completed with bodyweight or light weights for added challenge. The good news: each burnout exercise is only completed one time! One piece of terminology you may not be familiar with: • SSD: Refers to “single single double” • SSD Rows: Perform 1 row on each arm before performing a 2-arm row • SSD Tricep Kickbacks: Perform 1 kickback on each arm before performing a 2-arm kickback This workout is designed to be scalable to most fitness levels. In fact, I’m filming this in my second trimester of pregnancy! You can easily increase weight and speed to add intensity, or vice versa. Likewise, the burnout cardio movements can be altered to be low-impact or high-impact. My hope is that you walk away from this workout feeling strong and energized. Make it your own and have fun! Printable Workout Warm-up (4:00) – 8 exercises; 30 seconds each Boxer Shuffle Overhead & Cross Reaches Standing Pull-downs Cross Toe Reaches Bodyweight Arnold Press T-Y-I’s Squat Push-Pull Jumping Jacks Workout (15:00) – Complete each strength superset for 2 rounds of 45 seconds work, 15 seconds rest. Rest 30 seconds and complete the burnout exercise for 1 round of 60 seconds. Strength Superset 1 SSD Row Push Press Burnout (60 sec): Side Squat with Jab WATER BREAK Strength Superset 2 SSD Tricep Kickback Top/Down Bicep Curl Burnout (60 sec): Running Man (switch sides every 4) Strength Superset 3 Push-up with Shoulder Tap Reverse Fly Burnout (60 sec): Squat Jack to Press Jack WATER BREAK Cool-down (4:00) – 8 exercises; 30 seconds each Neck Circles Wall Chest Opener – R Wall Chest Opener – L Standing Shoulder Stretch – R Overhead Tricep Stretch – R Standing Shoulder Stretch – L Overhead Tricep Stretch – L Standing Lat Pulls, alternating

Active stretching can be a real treat for the body and the mind. Gentle stretches that involve movement can help improve circulation, boost mood, and bring a sense of relaxation to the muscles.   The stretches in this workout are largely fluid in motion, involving repeating different combinations of specific movements intended to provide tension relief for the hips, lower body, and core (with a handful of opportunities to focus on the upper body, as well). All the way through this routine, I invite and encourage you to focus on your breath. There are a lot of opportunities – and real time cues – about how to breathe in coordination with the movements, but there’s also a lot of room for creativity, personal interpretation and implementation. I recommend focusing on slow, deep breaths through the nose, with extended (longer than your inhale) exhales. Focus on sending your breath to different places in your body — especially deep down into your lower belly, but also, variably, through your ribs, shoulder blades, armpits, and chest (and sometimes, all of the above in a comprehensive effort to “expand”). If you don’t have the capacity to focus on breathwork in addition to showing up for your workout today, I want to let you know that whatever you’re capable of putting forward right now is enough. So if you’re following along with this in your pajamas to your favorite guilty pleasure show — I see you, I support you, and I want you to know that I often do the same. It all counts. This routine can be used in a lot of different ways, and all of them are good enough. If at any point you come across an exercise or range of motion in this routine that causes you pain or severe discomfort (physical or mental), simply replace it with a stretch that you feel more comfortable with. Workout Structure The first few minutes of this routine are meant to be a light “warm up” for cold muscles, and it involves gentle motions, just to get your brain and body ready. A few minutes in, we move onto active, fluid stretches in lengthy intervals, meant to help with muscle tension and overall relaxation. We’ll be doing each range of motion for 45 seconds active, followed by a full 15 seconds of rest or transition time. You won’t need any equipment or a separate warm-up or cool-down for this workout. Printable Workout: 45 Seconds Active, 15 Seconds Rest/Transition Standing Torso Twist Arms Swing (passively then with grip for stretch through arms) Overhead Stretch + Arm Sweep to Floor Rainbow Reach + Pivot Step Super Slow Walkdown with Foot Pedaling Active Thread the Needle (push back into Child’s Pose between) Quadruped Torso Rotation + Spinal Flexion (between sides) Spinal Circles (1 each direction) into Bird Dog (1 rep on each side) Quadruped IT/Torso Stretch + Lean & Look (1 leg stretched behind other, alternating) Adductor Rock Other Side Mermaid Rocks + Forward Lean Other Side (switch leg positions) Pilates Saw Middle Stretch (freestyle) 3 Figure 4 Leans + Switch Extended Leg Pretzel Leg Drops Pretzel Leg Drops + Torso Twist Holds Seated Chest Stretch Side Lying Pilates Stretch (freestyle: calves, core, sides, chest, wrists, ankles, etc) Quad Stretch Other Side (repeat both exercises) Supine Torso Twist + Thoracic Rotations (alternating sides after thoracic rotation) Supine Leg Extensions (Freestyle Hamstring & Calf Stretch) Imprint Knee Hug Back Rub Full Body Stretch + Single Leg Pull (Alternating) I hope that you enjoyed this workout and that it treats you well. Let me know what you would like me to film next! Thank you for working out with me, Kelli

Today’s routine is quite the trifecta: bored-easily, low-impact cardio, and core strength—three of my favorite qualities in a workout. Between the five rounds of cardio and core, we will target your whole body without repeating exercises!   **Workout Highlights** • 39 minutes, 3/5 difficulty • 45 seconds on // 15 seconds off • The first, third, and fifth rounds are low-impact cardio • The second and fourth rounds are core strength • Warm-up, cool-down, and two water breaks included • Modifications for higher or lower impact options included I like low-impact exercises because they can easily be modified to a higher-impact exercise, but if I want to keep the impact low, I can still get a great workout! To me, a great workout means I have sweat dripping from my face and I’m out of breath. This routine certainly delivered, and I am excited to share it with you. Our warm-up and cool-down are each five minutes long, and the body of the workout is 25 minutes. There are quick water breaks after the first and second rounds of cardio. If you need a more extended rest, feel free to hit the pause button. Each round consists of five different exercises that you will perform for 45 seconds with 15 seconds rest. Each unique exercise will keep your body guessing and your brain entertained. The Workout Warm-Up (5 minutes) 30 seconds each • High Marches • Cross Behind Ankle Slaps • Arm Circles – Forward • Arm Circles – Backwards • Plank Walk Downs • Hamstring Scoops • Crescent Lunge Cactus Arms – R • Crescent Lunge Cactus Arms – L • Lateral Step Cross Body Reach • Modified Jumping Jack Workout (25 minutes) 45 seconds on // 15 seconds off Cardio #1 • Quick Hamstring Curls • Reverse Lunge 3 Pulses + Knee Drive – R • Reverse Lunge 3 Pulses + Knee Drive – L • Squat-Squat+Heel Raise • Heismans **Water Break** Core #1 • Flutter Kicks • Oblique Crunches – R • Oblique Crunches – L • Reclined Bicycle • Curl Up Double Leg Stretch Cardio #2 • Lateral Runners – R • Lateral Runners – L • Deadlift-Lateral Squat • Floor to Ceiling Punches • Side to Side Toe Taps **Water Break** Core #2 • Plank Pike Ankle Touches • Forearm Plank Knee Bends • Side Plank Dips – R • Side Plank Dips – L • Plank Alternating Knee to Elbow Cardio #3 • Ankle Slap Lateral Lunges • Sumo Squat Pulses • Knee Drive Modified Split Squat – R • Knee Drive Modified Split Squat – L • Lateral Quick Feet Cool-Down (5 minutes) 30 seconds each • Alternating Step Back Side Body Stretch • Swan Dives • Seated Hamstring – R • Seated Trunk Rotation – L • Seated Hamstring – L • Seated Trunk Rotation – R • Piriformis – R • Piriformis – L • Kneeling Hip Flexor – R • Kneeling Hip Flexor – L I hope you enjoyed this cardio and core routine. Thanks for working out with me! Happy exercising!

Today, we’re using one of my favorite formats: strength + EMOMs. When I’m pressed for time, this type of workout provides a great pump, burn, and just the right amount of torture. Don’t worry, we threw in a quick water break, too!   This workout is easily scalable to be what you need it to be. Move slowly through the 45-second strength intervals if you’re carrying heavy weights and aiming for low reps. On the flip slide, train for muscle endurance with low weight and high reps. For those of you restarting the fitness journey or just starting out, aim for low weight, proper form, and breath support. Even though I am three years postpartum, my goal is muscle endurance and stable pelvic alignment, which is why I demonstrated with (1) 10-lb weight. Let’s take a moment to review Every Minute On the Minute (EMOM) circuits. The goal of an EMOM is to practice a specific number of exercises and reps within 1 minute. The harder you work during each interval, the more time you will have to rest until the next minute begins. Our two finishers include 3 weighted exercises that will be repeated 3x each. Two EMOM circuits equals quite the finisher! I worked at about 90% effort using (1) 10-lb weight. My Workout Notes: • Workout format: Bored easily style with 45 seconds on / 15 seconds off. For the EMOM circuits, I call out the names of the exercises but do not include workout previews, since you’ll move at your own pace. • I’ve kept the 3-2-1 countdown warnings. Be ready to move (or recover) when you hear the last beep. • Rep goal is 6 (or 3 per side) for EMOMs. Remember, non-weighted EMOMs are just as effective as weighted ones. If you notice your form starting to suffer, drop the weights to prevent injury. I used a single 10-lb weight and thought it was the perfect amount for me to complete the exercises safely yet effectively. • Repeat the pure strength circuit to get in some more weightlifting! I did that during my practice round and highly recommend if you have 10 extra minutes to spare. Time stamps are 6:20-14:20. Lastly, we rated this workout as a level 4 due to the format, duration of the workout, and cardiovascular demand of the EMOM finisher. Practicing with light weights, taking modifications, and decreasing the speed of your movements would make this workout feel like a level 3. Printed Workout Warm-up Hip circles Squat to front kick Deep squat with weight shifts Leg swings Good mornings Pure Strength Workout with Dumbbell or Kettlebell Narrow to wide stance squat Tempo Deadlifts Dumbbell pick up Cossack squats Good morning Staggered lunges Wall sit burnout *Water break* Weighted EMOM Finisher Circuit 1: Side lunges Kettlebell/dumbbell swings Squat jumps Circuit 2: Plank kettlebell/dumbbell pass Thruster + Press up Split squat jumps Freestyle Cool Down

This routine has a little bit of everything, which makes it very fun and goes by very quickly. In just over 30 minutes, you get a warm-up, cool-down, and 4 combo groups of sweaty, challenging goodness in between. So if you like kickboxing, you are going to like this routine; if you like kettlebells, you are going to like this routine; if you like core, then you will like this routine; and if you like all three, then, well, this may just be your dream workout. Haha.   Each of the 4 workout groups are built in the same fashion, but each has unique exercises, meaning they feel like their own mini workouts. Each group includes two exercises each of cardio kickboxing, kettlebell, and core. This approach keeps the workout fast and fun while getting a little strength, cardio, and toning all in one routine. If this happens to be your first time doing kettlebell or kickboxing, be sure to really focus on that warm-up (and you may even want to do a bit of an extra warm-up). Both kickboxing and kettlebell are ballistic types of movement, which can increase your chances of injury (pulled muscles) if you are not properly warmed up. So, take your time with the warm-up and be sure to pay very close attention to your form. You can also lower your intensity or the amount of weight being used until you know how this type of training will affect you. This is a great routine to use for fat loss as well, since it pairs intense cardio with some strength, causing you to burn calories at an elevated rate during the workout as well as benef from the after-burn effect of strength training (where your body can burn calories at an elevated rate for the next 24-72 hours). Give this workout a try and let me know what you think in the comments below. Workout Structure: – 4 Groups of 6 Exercises – One Set Per Exercise – Kickboxing, Kettlebell, and Core in Each Group Equipment: – Kettlebell (or Dumbbell) – Mat (Optional) Warm-Up / Cool-Down: – Both Included Warm-Up: (5 Min) – Side Step + Arm Cross – Slow Jab Cross (feet squared) – Toe Touch Sweeps – Slow Reverse Lunge + Knee (L) – Slow Reverse Lunge + Knee (R) – Sumo Squat + Alternating Overhead Reach – Boxer Shuffle – Up & Outs – Uppercut + Hook + Switch – Up & Out Jack Workout: (45 seconds on, 15 off, one time through) Group 1 – Jab, Cross (L) – Jab, Cross (R) – KB High Pull (KB to chin) – KB Swing – Alternating Jackknife Crunch – Swimmers Group 2 – Knee, (Jab, Cross) x2, Knee (L) – Knee, (Jab, Cross) x2, Knee (R) – Push Press (L) – Push Press (R) – Side Hip Raise (L) – Side Hip Raise (R) Group 3 – Jab, Cross UpperCut, Jab, Cross, Duck (L) – Jab, Cross UpperCut, Jab, Cross, Duck (R) – Reverse Lunge w/ Overhead Hold (L) – Reverse Lunge w/ Overhead Hold (R) – Alternating Superman Plank – Back Bow + Pull Down Group 4 – Duck x2, Jab, Cross, UpperCut x2, Knee (L) – Duck x2, Jab, Cross, UpperCut x2, Knee (R) – KB Halo (Alternating) – Goblet Squat – Windshield Wipers – Criss Cross Crunch Cool-Down: (6 Min) – Arm Cross Stretch (L) – Arm Cross Stretch (R) – Overhead Tricep Stretch (L) – Overhead Tricep Stretch (R) – Deltoid + Neck Stretch (L) – Deltoid + Neck Stretch (R) – Toe Touch – Quad Stretch (L) – Quad Stretch (R) – Shell Stretch – Cobra – Full Body Stretch

This low impact cardio workout makes a great warm up leading into a more intense workout, and it also makes a great short standalone workout. The light total body cardio intervals get the blood flowing and the muscles warmed up and ready for more intense work.   A good warm up is essential for a good workout; it helps you push harder during your actual workout, and more safely than on cold muscles. You can imagine this general effect yourself by considering the way it feels to do 10 jump squats with totally warmed up lower body muscles and lungs, compared to 10 jump squats on cold muscles and lungs that haven’t been warmed up gradually — please note I don’t actually recommend trying it, because it won’t feel great and you could pull a muscle! There are a lot of different populations that actually benefit from a longer warm up (seniors, people with asthma, arthritis, joint issues, etc) so not only should you not skip your warm up, you may even want to consider lengthening it for better performance and a further decreased likelihood of injury. The exercises in this routine have an emphasis on lower body driven cardio, but I’ve also added in upper body moves that are specifically meant to open up the chest and provide relief to the muscles that get most neglected after spending time sitting at a desk or on a couch. You can move quickly through these exercises in order to raise the heart rate and start warming up your lungs and muscles for more intense activity, or you can slow all of these motions down and turn them into a sort of dynamic active stretch. You won’t need any equipment for this workout at all, though you could always hold onto weights to step up the challenge of the intervals (as long as you’re already warmed up!). If the total body movements feel like a coordination challenge, don’t be surprised. If it proves too challenging on the coordination, I recommend taking just a second at the start of each interval to become familiar with the basic footwork, and then add in the arm movements. Move at whatever pace suits you, and feel free to change whatever you need to in order to make the exercises work for you. Workout Structure No Equipment Low impact Makes a great warm up or standalone cardio workout 10 Minutes, 6 Exercises Cool down not included Printable Cardio Workout: 40 Seconds on, 10 seconds off, twice through in an ABAB format A – Long Lateral Steps (+Curtsy Tap behind body) + Fly B – Pivot Steps + Rainbow Reach A – 2 Single Arm Circles + Step Back & Circle both Arms B – High Knees: 2 Curls + 1 Ventral Raise (Ventral Raise on every 3rd High Knee) A – 2 Slow Runner Pulls + Front Kick & Switch B – Heel Tap Behind Body + Toe Tap In Front + Arms I have always found that quick routines like this can help shake me out of a rut — that just a little bit of movement can make for quite a shift, mentally and/or physically. It’s just another good reminder that a smart workout is not always intense, lengthy, sweaty, or followed by sore muscles. Do you implement workouts or short bouts of activity throughout your day, in order to wake up your mind and body? If so, how do you make it work? I’m interested to hear from those of you that work short routines into your day; what’s your strategy? I hope you enjoy this new short cardio routine. Let me know what you would like to see next!

Welcome to Day 5 of our Free 5-Day Workout Challenge!   This strength routine targets all the major muscles in your lower body and has an added Pilates core finisher at the end to make this a great routine to help you get your 2023 off to a fantastic start. ** Workout Highlights ** • 42 minutes, 3/5 difficulty • 2 rounds of lower body strength • repeat each exercise twice • 40 seconds on // 15 seconds off • Pilates core finisher • no repeats • 30 seconds on // 10 seconds off • Warm-up, cool-down, and modifications included • Two water breaks This 42-minute workout has a 6-minute warm-up and cool-down. We have two lower body strength sections of 9 minutes each that are separated by water breaks. Each lower body section has five exercises that we will repeat twice. We will work for 40 seconds and then rest for 15 seconds. Then we roll into the Pilates core finisher, about 5 minutes long (30 seconds on // 10 seconds off), before cooling down with lower body stretches. The weights I used in this routine varied between 10 and 30 pounds (4.54 and 13.61 kg). I only mention my weights as a reference for you and not as a guideline. Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please select a weight that is challenging but also allows you to move through a full range of motion with proper form and technique. Since there is a short Pilates portion, I want to mention the “rib-to-hip connection.” Engage your abdominals to bring your ribs closer to your hips or pelvis without rounding or arching your spine. When the ribs and hips are “connected,” you are in a neutral spine position. Keep your spine straight, chest up, and rib cage down. This may feel awkward and like your body is working in opposition, but that is normal. So, take your time; practice makes perfect! Note: This workout is part of our Free 5-Day Workout Challenge, but it can also be enjoyed as a standalone routine. Enjoying these workouts? Keep the momentum going with our new 4-Week FB Strong Round 3 program to gain strength and feel great. The Workout Warm-Up 35 seconds each (6 minutes) • Boxer Shuffle • Hamstring Scoops • Lateral Lunge • Trunk Rotations w Knee • Leg Swings – R • Leg Swings – L • Squats • Cross Ankle Slaps • Quick Hamstring Curls • Jumping Jacks Workout I included the weight I used as a reference only. Lower Body Strength Round 1 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • L>R Deadlift (20 lbs, 9.07 kg) • R>L Deadlift (20 lbs, 9.07 kg) • Sumo Squat (20 lbs, 9.07 kg) • Calf Raises (parallel) (10 lbs., 4.54 kg) • Wall Sit (10 lbs., 4.54 kg) **Water Break** Lower Body Strength Round 2 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • Goblet Squat (20 lbs, 9.07 kg) • Reverse Lunge – R (10 lbs., 4.54 kg) • Reverse Lunge – L (10 lbs., 4.54 kg) • Calf Raises (turn out) (10 lbs., 4.54 kg) • Deadlifts (30 lbs, 13.61 kg) ** Water Break** Pilates Core Finisher 30 seconds on // 10 seconds off (5 minutes) One time each • Bear Position • Diamond Toe Taps + Static Curl Up • Side Oblique Crunch – L • Side Oblique Crunch – R • Diamond Roll-Ups • Fallen Triangle Hip Dips – R • Fallen Triangle Hip Dips – L • Boat Pose Cool-Down 35 seconds each (6 minutes) • Adductors – R • Adductors – L • Quads – R • Quads – L • Hamstring – R • Hamstring – L • Hip Flexor – R • Hip Flexor – L • Piriformis – R • Piriformis – L • Seated Forward Flexion Thank you for working out with me! I hope you are enjoying this wokout challenge. Happy Exercising!

Today is all about the abs and core! This workout is perfect for those who want to strengthen and tone their midsection quickly, are looking for an add-on to any workout, or something quick on those active rest days.   Each one of the exercises is 45 seconds on with 15 seconds off. We will be going through this one time. Exercise Overview and Importance: We’ll start with the plank with knee drive, an excellent exercise for targeting your abs, obliques, and hip flexors. Next, we have the standard plank (elbows), a classic exercise targeting your core. Then we’ll move onto the side plank with dip (left), followed by the iso side plank (left) which will target your obliques and help you develop a strong, stable core. We’ll then repeat the same exercises on the right side. Next, we have the seated twist which targets your obliques and helps improve rotational strength. We’ll then move on to the half get-up (right and left), which is an excellent exercise for targeting your abs and improving core stability. After that, we have the seated stability holds, a challenging exercise that will engage your entire core. We’ll then move on to the plank toe touches, targeting your abs and obliques while improving your hip mobility. Next, we have the alternating v-ups, an excellent exercise for targeting your lower abs. We’ll then move on to the leg lifts, which will help you strengthen your lower abs and improve your hip flexibility. After that, we have the heel taps, which will target your abs and obliques. We’ll finish the workout with the butterfly sit-up, a classic exercise targeting your entire core. Reminder! Remember to focus on proper form and engage your core throughout each exercise. With just 15 minutes, this abs and core workout is an excellent addition to any fitness routine. Let’s get started! Workout Structure 15 Minutes Bored easily format 15-Minute Core Workout 45 Seconds on / 15 Seconds off • Plank with Knee Drive • Standard Plank (Elbows) • Side Plank with Dip (Left) • Iso Side Plank (Left) • Side Plank with Dip (Right) • Iso Side Plank (Right) • Seated Twist • Half Get-Up (Right) • Half Get-Up (Left) • Seated Stability Holds • Plank Toe Touches • Alternating V-Ups • Leg Lifts • Heel Taps • Butterfly Sit-Up

This is a fun workout that’s going to sneak right up behind you and kick your butt. I was surprised at how badly my muscles were burning by the end of some of those intervals. Try it, and you’ll see what I mean. In this quick cardio workout we have six groups of two exercises; A Exercise & B Exercise. We’ll be doing both of the exercises in the group for 20 seconds apiece, with no rest at all in between, twice through. Exercise A is a slow, low impact “recovery” version of Exercise B, which requires a full blown HIIT level of exertion. It’s a nice way to mix up your workout and it goes by really quickly. You wont ever be still during this routine; I want you to be doing at least a boxer shuffle for the entire length of the video. Workout Structure 6 Groups of 2 Exercises; 1 Slow interval, one Fast interval 20 Seconds each, twice through, no rest at all No equipment No warm up or cool down, both are recommended Printable Workout High Knee March High Knees Slow Burpee Burpees Lateral Step Lunges Lateral Jumps Squats Squat Jumps Calf Raises Jumps Side Lunge Side Lunge Pops Remember to choose both a warm up and cool down video using our search tool for that category. We recommend using this cardio interval workout to get a good dose of cardiovascular work on days where you might otherwise be sedentary. It is so short! It takes almost no time at all from your day and you’ll feel so much better by the time you’re done. Actually, I hear from a lot of you that on days where you really don’t feel like working out, but you talk yourself into doing just one of our little 5-10 minute workouts, you end up doing more of our videos, because by the time you’re done with what was supposed to be just 8 minutes of working out, you feel more recharged and motivated than you have all day. Just remember when your motivation starts to waiver, that you always feel so good when you’re done. This routine also goes great with strength training workouts, as it burns off calories quickly but isn’t long enough to interfere with your time spent lifting. Even though filming this cardio workout video caught me off guard in my expectation of how challenging it might be, I enjoyed it. If you guys enjoyed it too, let me know and I will make you guys a new one, this time a longer one. I also think we are overdue for some new versions of our more unique, signature workouts like When I Say Jump HIIT or Red Light Green Light cardio (if you haven’t tried these before, you’re missing out). What do you guys think?