Monday Tuesday Wednesday

WARMUP n/a https://www.fitnessblender.com/videos/wake-up-call-cardio-workout-calorie-

https://www.youtube.com/watch?v=2A1xpJKKyxw

RESISTANCE Legs + HIIT (36 min) Arms (10 min) Abs (29 min)

https://www.fitnessbl
ender.com/videos/bur https://www.fitnessblen
nout-butt-and-thigh- der.com/videos/at-
workout-strength-and- home-upper-body- https://www.youtube.c
hiit-workout-for-lower- workout-for-toned-arms- om/watch?
body shoulder-and-upper-back v=k61Q1nQo7Zs

Regular running/biking
CARDIO n/a (~20 min) HIIT (~10 min)

EXTRA CREDIT (optional) Abs (10 min) n/a n/a

https://www.fitnessbl
ender.com/videos/10-
minute-abs-workout-
with-kelli-and-daniel-
at-home-abs-workout

https://www.fitnessblen
der.com/videos/quick-
yoga-cool-down-and- https://www.youtube.c
stretch-cool-down- om/watch?
COOLDOWN/STRETCH n/a stretches v=u5Hr3rNUZ24
dumbbells needed dumbbells needed
Thursday Friday * shift the days down if u don't feel like exercising today cause bloody wo

https://www.youtube.com/watch?v=YWrYohgqUYU
n/a

Legs (36 min) Kickboxing (22 min)

https://www.fitnessbl
ender.com/videos/car
https://www.fitnessblender. dio-kickboxing-
com/videos/brutal-butt- workout-to-burn-fat-
and-thigh-workout-for-fat- at-home-kickboxing-
burning-and-lean-muscle- cardio-interval-
building workout

n/a n/a
running/biking for however
long you can Abs (5 min)

https://www.youtube.
com/watch?
v=i46GpaN8vQ8

https://www.youtube.
com/watch?
n/a v=x795dZpmW7E
dumbbells needed
exercising today cause bloody work
via rail 51.98
airbnb 84.92
megabus 47.86
184.76
92.38
 Monday Tuesday Wednesday
regular running/biking
CARDIO n/a (~15 - 20 min) n/a
RESISTANCE Abs (45 min) Arms (28 min) Legs (34 min)

https://www.fitnessblen
der.com/videos/hiit- https://www.fitnessblend https://www.fitnessblender.
cardio-and-abs-workout- er.com/videos/fun-upper- com/videos/butt-and-thigh-
insane-at-home-fat- body-workout-for-great- workout-cardio-plyo-pilates-
burner-interval-cardio- arms-and-shoulders- and-strength-training-
training-and-core bored-easily workout-for-lower-body

EXTRA CREDIT
(optional) More Abs (5 min) More Arms (5 min) Fat Burn (8 min)

https://www.youtube.co https://www.youtube.com/
m/watch? https://www.youtube.com watch?
v=SHRHCJcYtvs /watch?v=B-HmFZsZsvE v=C4SZZupzcLs&t=72s

COOLDOWN/S
TRETCH n/a n/a n/a
dumbbells needed!

pause before cooldown for the extra credit

Thursday Friday * shift the days down if u don't feel like exercising today cause

running warmup (5-10 min) n/a

Abs + Kickboxing (33 min) Total Body (37 min)

https://www.fitnessblender.
com/videos/hiit-cardio-
kickboxing-plus-core- https://www.fitnessblender.com
workout-33-minute-cardio- /videos/fat-burning-hiit-cardio-
and-abs-workout workout-with-no-equipment

n/a Back (6 min)

https://www.youtube.com/watc
h?v=KhXKkG9EykU&t=4s

https://www.fitnessblender.
com/videos/stress-busting-
yoga-pilates-workout-
relaxing-stretch-workout-for-
flexibility n/a
t feel like exercising today cause bloody work
 Monday Tuesday Wednesday Thursday

Regular running Regular running (15-

CARDIO n/a (15-20min) HIIT (10-15 min) 20min)
Pilates with a Pillow
RESISTANCE Full Body (33 min) Abs (10 min) Full Body (~17 min) (11 min)

https://www.youtu https://www.yout
be.com/watch? ube.com/watch?
v=EkWBqgXUXDY v=2nmnXjxEyXI https://www.youtube.com/watch?v=cyh82HKddUc
https://www.youtube.com/watch?v=zBztJ7J9beg

EXTRA CREDIT
(optional) Abs (8 min) Yoga (11 min) Kickboxing (11 min) Lower Abs (4min)

https://www.youtu https://www.yout https://www.youtub

be.com/watch? ube.com/watch? e.com/watch?
v=pbQW9ZVpQHA v=dQvSTLubQmU https://www.youtube.com/watch?v=CSXksjKzR2w
v=0Nv8lfshoqQ

https://www.yout https://www.youtub
COOLDOWN/S ube.com/watch? e.com/watch?
TRETCH n/a v=qC7960yMaxA n/a v=kKeBjBBUQyY

Pause the main

workout before the
cooldown if you're
gonna do the extra
credit Grab a pillow
Friday * shift the days down if u don't feel like exercising today cause bloody work

n/a

Full Body (45 min)

https://www.yout
ube.com/watch?
v=bgdb5QgI9aU

n/a

n/a
 Monday Tuesday Wednesday Thursday
regular running(~15-20
CARDIO n/a HIIT (~15 min) min) n/a
Arms + Kick boxing (43 Pure Kick boxing (35
RESISTANCE min) Abs (10 min) Legs (20 min) min)

https://www.youtube.c https://www.youtube.c https://www.youtube.c

om/watch? om/watch? om/watch?
v=cly7lGbAyyk https://www.youtube.com/watch?v=Q-vuR4PJh2c
v=Hp39axsuFs8 v=Z1LeHynYZLk

EXTRA
CREDIT
(optional) n/a Back (9 min) n/a Inner Thighs
https://www.youtube.c
https://www.youtube. om/watch?
com/watch? v=SdCx8YYesW4&t=24
v=20FrIUxx-iI&t=5s 4s

https://www.youtube. https://www.youtube.c
COOLDOWN com/watch?v=WK1t1- om/watch?v=i9u-
/STRETCH n/a d2t1Y svNHgao

put down the weights

if you can't maintain
form with the weight
you're holding. And, if
you're goona do the
Extra Credit, pause the
boxing vid at 30 min
mark when they start
Use weights for the the stretches, do the
first 11 min of the legs Inner thighs, and go
workout for an extra back to finish the
challenge boxing.
Friday * shift the days down if u don't feel like exercising today cause bloody work
regular running (~15-
20min)

Full Body (15 min)

https://www.youtube.c
om/watch?
v=JSn5DY10dbA 0.7

Extra stretching (12

min)

https://www.youtube.c
om/watch?
v=wUXpigOkBfY&t=1s

n/a
 Monday Tuesday

CARDIO n/a HIIT on a machine

RESISTANCE Arms Abs

https://www.fitnessblender.com/videos/no-equipment-upper-body-and-cardio-kickboxing-workout
https://www.youtube.com/watch?v=xGWrjmoukpI

COOLDOWN/STRETCH n/a https://www.youtube.com/watch?v=6WdaDI1PXPk

This is one is no-equipment,

but you can use dumbbells if
you want for bicep curls,
overhead press, tricep
extensions, and rows
Wednesday Thursday Friday * shift the days down if u

regular running https://www.youtube.com/watch?v=WNvxFjzSs58

n/a
Legs Arms Abs + Legs + Yoga

https://www.fitnessblender.c
om/videos/hiit-cardio-abs-
and-yoga-workout-fun-
mashup-with-beginner-
intermediate-and-advanced-
https://www.youtube.com/watch?v=uyBySoB6hNs&t=51s
https://www.fitnessblender.com/videos/upper-body-workout-for-great-shoulders-arms-back-ch
options

https://www.youtube.com/wa
tch?v=mjaitzEUS0I n/a n/a

Use dumbbells
* shift the days down if u don't feel like exercising today cause bloody work
 Monday Tuesday Wednesday
CARDIO regular running none Treadmill HIIT

RESISTANCE Legs Arms + kickboxing Abs (standing up cause blood)

https://www.fitnessb
lender.com/videos/in
tense-hiit-cardio-
kickboxing-and- https://www.fitnessblender.com/
upper-body-strength- videos/standing-abs-exercises-
https://www.fitnessblender.com/videos/10-minute-butt-and-thigh-workout-interval-strength-training-sweatfest
workout 10-minute-standing-abs-workout
https://www.youtube.
com/watch?
COOLDOWN v=DYCNOvG9MQo&t= https://www.youtube.com/watch
/STRETCH 6s n/a ?v=Qgz4o2lEXYQ
Thursday Friday
regular running Treadmill HIIT

Legs Arms

https://www.fitnessblende
r.com/videos/quick-arm-
https://www.youtube.com/watc and-shoulder-workout-
h?v=r_y59lPAYkY with-dumbbells

https://www.youtube.com
https://www.youtube.com/watch?v=wUXpigOkBfY
/watch?v=NppUNB5ZZR0
 Monday Tuesday Wednesday
CARDIO regular running none regular running

Arms (use weights. Be

careful and pay attention
to good form as much as
RESISTANCE Legs Abs + HIIT you can)

https://www.fitnessblende
https://www.fitnessblender.com r.com/videos/10-minute-
/videos/hiit-cardio-and-abs- upper-body-workout-
https://www.youtube.com/ workout-for-people-who-get- upper-body-exercises-for-
watch?v=ZkBCGY4SBwc bored-easily toning-and-strength

COOLDOWN/STRETCH comes with the vid above

https://www.youtube.com/watch?v=XewzQ9MRDh8&t=13s https://www.fitnessblender.com/videos
Thursday Friday
none regular running

Legs + HIIT (use

weights) Abs

https://www.fitnessble
nder.com/videos/fat-
blasting-booty-builder-
hiit-cardio-and- https://www.youtube.c
strength-training- om/watch?
workout v=dJllYrQxd1Q&t=767s
comes with the vid
above

https://www.youtube.com/watch?v=3kSdDF2cRkI
 Monday Tuesday Wednesday

Option 1: 30 min of jogging

outside (weather permitting). Rest Day cause
CARDIO regular running To get some vitamin D. convocation

Option 2: no machine HIIT

plus strength exercises
RESISTANCE Supergirl Workout!!! (dumbbell optional)

https://www.fitnessblender.co
m/videos/bodyweight-only-
fat-burning-hiit-cardio-
https://www.youtube.com/w workout-total-body-toning-
atch?v=NNA3G4E4BJk fitness-blender-blend

https://www.youtube.com/w
COOLDOWN/STRETCH atch?v=rfHeddNTGSY Option 3: Full Body Pilates
https://www.youtube.com/watch?v=QK72EKtdPkQ
Thursday Friday Saturday

HIIT regular running HIIT

Legs (dumbbell
Abs optional) Arms

https://www.fitnessbl
ender.com/videos/qui
https://www.fitnessble ck-sweat-lifting-
nder.com/videos/quick- session-10-minute-
at-home-abs-and- butt-and-thigh-
obliques-workout-video workout https://www.youtube.com/watch?v=CSZb8EZtrPs

https://www.youtube.c https://www.youtube.
om/watch? com/watch?
v=XewzQ9MRDh8 v=f4CgPUEfPnk https://www.youtube.com/watch?v=lLIxxoMZTng
 Monday Tuesday WednesdaThursday Friday
regular regular
CARDIO running HIIT regular HIIT running

Total
Body (for
one
exercise
you'll
need the
stairs or
Good Good somethin
RESISTAN Total Long Total Long g you can
CE Body Stretch Body Stretch step on)

https://w https://w
ww.fitnes ww.fitnes
sblender. sblender.
com/vide com/vide
os/little- os/the-
black- scientific-
dress- 7-minute-
boot- workout-
camp- https://w video-
workout- ww.youtu bodyweig
total- be.com/ ht-only-
body- watch? total-
sculpting- v=QhxwC body-
routine nothing PwCrOQ nothing workout
 https://w
ww.fitnes
https://w sblender.
ww.fitnes com/vide
sblender. os/restor
com/vide ative-
os/relaxin yoga-
g-pilates- pilates-
yoga- workout-
blend- to-
https://w calming- improve-
ww.fitnes yoga-and- mood-
sblender. pilates- and-
com/vide workout- circulatio
os/quick- for- n-
cool- strength- relaxing-
down- and- stretching
COOLDOWN
stretch flexibility -workout https://www.fitnessblender.com/videos/lake-cool-down-yoga-workout-flu
Nutrition Challenge!!!!!!!

This week, we will try to avoid liquid calories.

This is important, because it's easy to consume way too many calories from drinks since they don't make you feel full.
So focus on drinking water mostly, and then tea or coffee without sugar or cream (shit like stevia and a tiny bit of milk is okay).
Avoid juice, soda, ice capps, alcohol (please don't kill after me)
Even reducing 100 cal each day from things like juice, will make you effectively lose about a pound in a month :-p
 ny calories from drinks since they don't make you feel full.
ithout sugar or cream (shit like stevia and a tiny bit of milk is okay).

make you effectively lose about a pound in a month :-p

 Sunday
CARDIO HIIT

RESISTANCE Abs

https://www.fitnessblender.com/videos/5-minute-abs-and-obliques-workout-abs-exercises-for-a-str

COOLDOWN/STRETCH https://www.fitnessblender.com/videos/fluid-stretching-toning-and-flexibility-workout
Monday
regular running

Legs

https://www.fitnessblender.com/videos/no-equipment-10-minute-butt-and-thigh-workout-at-home

https://www.fitnessblender.com/videos/lake-cool-down-yoga-workout-fluid-yoga-stretches-for-flexibility-and-stress-relief
Tuesday
HIIT

Arms

https://www.fitnessblender.com/videos/10-minute-no-equipment-upper-body-workout-complete-upper-body-workout-withou

https://www.fitnessblender.com/videos/relaxing-stretching-workout-for-stiff-muscles-and-stress-relief-easy-stretches-to-do-at-
Wednesday
regular running

Abs

https://www.fitnessblender.com/videos/fitness-blender-abs-and-obliques-workout-10-minute-abs-workout

https://www.fitnessblender.com/videos/quick-yoga-cool-down-and-stretch-cool-down-stretches
Thursday
HIIT

Legs

https://www.fitnessblender.com/videos/100-rep-lunge-challenge-thigh-toning-butt-lifting-lunge-workout

https://www.fitnessblender.com/videos/stress-busting-yoga-pilates-workout-relaxing-stretch-workout-for-flexibility