Hi gals&pals! This is a workout plan that will go on for 11 weeks!!

The workouts will be from

monday-friday, with sunday&saturday as rest days. Of course, you can always change your rest
days to make them work for you! Let's stick to this and be ready for the best summer ever!!!
https://docs.google.com/document/d/1ZKn0XbNvnSQz-
ARx42PBKXrExwT1rbbu1YlBa8vjlyg/edit?usp=sharing (this is the link for this doc lol it didn’t
work for some people)

Week 1: This first week, we will be doing a lot of fat loss based workouts like cardio. I’m going to
throw in some yoga + stretching to be sure your body fully recovers. Lets smash this week
everyone!!
Mon: Tues: Wed: Thurs: Fri:
30 min fat loss 15 min full body 15 min cardio 30 minute 10 minute cardio
standing workout stretch workout flexibility Let's start out
(no jumping) To recover our Great workout to stretching with some fat
This is a great muscles from get some If you are not burning today!
workout for our mondays movement in!! feeling it today, 10 minute butt
first day, there is workouts, let's Do it twice if you just take it easy workout
not a lot of start with some are up for a and do this One of my
jumping so it stretching :) challenge ;) flexibility routine! favorite
isn’t too intense! 20 minute full 15 min leg OR workouts! You
You will feel so body workout stretching 20 minute full will feel the
good when Let's get moving Cool down after body workout BURN!! Get a
finished! and continue the cardio with If you feel sweat and build
I'M SO PROUD burning off that this stretching stronger and some muscles.
OF YOU GUYS stubborn fat!! routine! want something 15 minute
FOR STARTING more intense, try stretch
THIS out this full body Finish this
CHALLENGE!!! workout!! Friday's workout
IF YOU'RE off with some
FEELING BOLD stretching! Great
I DARE YOU TO work on
DO BOTH completing this
week's
workouts! I am
proud of you!
Get some rest
<3

Week 2:Gonna be a little bit tougher this week!! Keep pushing through to get the results you
want! I’m proud of you guys for finishing week 1!!
Mon: Tues: Wed: Thurs: Fri:
 11 min hiit 10 min hiit 30 min cardio 20 min full body 30 min full body
Quick workout to kickboxing I swear by this workout
burn fat 15 min hips Only one workout!! It’s Work your full
6 min abs workout workout for one of my favs body using just
Really short but (hip dips are not today and i think and I used to do one video today
super intense ab something you it’ll be sweaty it all the time. It & then you'll be
workout!!! can fully get rid LOL uses dumbbells, done for the
10 min upper of, however you Follow up with a however there week!! I
body can tone your stretching are recommend
To get stronger hips and butt routine if you modifications if doing some
in the upper with these feel sore. you don't have yoga +
body workouts) dumbbells at the stretching over
10 min slim legs moment the weekend!!
8 min hips
workout
(hip dips are not
something you
can fully get rid
of, however you
can tone your
hips and butt
with these
workouts)
10 minute yoga
Relax your
muscles today!!

Week 3: got some great workouts in for this week!! Congrats on completing the first 2 weeks
besties!! Have a great third week :) remember your goals and why you started
Mon: Tues: Wed: Thurs: Fri:
20 min full body 10 minute abs 24 minute HIIT 23 minute butt 15 min full body
Super quick Increase your Get a good workout workout
workout today!! core strength sweat and burn Feel the burn in Ending the week
Do it twice if you with this workout some fat!! your lower body with a workout
want to burn 15 minute ballet 8 minute ab when doing this that hits
some more!! abs workout workout haha everything!!
This one burns!! Quick ab 15 min hiit
But in a good workout for the 15 min thigh Another 15
way lol you'll feel da workout minutes of
super good after 10 min upper movement that
16 min upper body workout 10 min inner will make you
body Push through thigh workout sweat
Train your arms, the final workout 6 min abs
back, and chest for the day 2 workouts Last workout of
doing this! today to workout the week!!! Push
your thighs through
Week 4: week 4 already omg!! You guys are so strong and so dedicated, you will definitely
achieve your goals by summer if you keep up this mentality
38 min full body 12 min hiit 35 min lower 10 min arm & 35 min cardio
workout with body HIIT back workout hiit
dumbbells 12 min leg This will make A sweaty
If you don't have workout your lower body 10 min arm workout before
dumbbells here's burn but it will workout your rest days
a different Really quick help you build 2 upper body haha
workout you workouts today!! strength in your workouts today, 15 min stretch
could do lower body if you don't have End off week 4
35 min full body 10 min ab dumbbells try with a stretch to
workout no workout using 2 water relax your
equipment bottles :) muscles
6 min ab workout 11 min abs
2 simple ab Quick ab
workouts today workout as well
7 min stretching
Cool down with
a quick stretch

Week 5: last week was pretty intense, but i have a feeling this week will fly by. The workouts this
week are all great for building muscles and toning up. And Friday will be like an active rest day,
with only a stretching routine!!
YOU ONLY 30 minute abs 12 minute high 20 min booty 30 minute full
HAVE TO DO and upper body intensity cardio workout body stretch
ONE OF THESE with no
36 minute cardio equipment 10 min standing 15 minute thigh Just stretching
workout with no abs workout today, nothing
equipment 10 min workout too crazy and
If you have to burn back fat 10 min ab Lower body intense :))
dumbbells at workout today, working Have a good
home, i Today's on toning your weekend!
recommend workouts are 6 min ab booty and
trying out the super intense!! workout thighs.
strength training They will target Cardio workout
workout below your abs and first thing today
39 minute upper body to get some
strength workout movement in,
with equipment then 3 ab
workouts :)

Week 6: Videos this week are going to really target your upper body!! If you don't have
dumbbells try using water bottles. I’ll also be adding cardio workouts :) don't give up!!!
12 min fat burn 40 min arm REST DAYYYY 30 min upper 23 min workout
 toning and body workout for back fat
30 min upper strength
body strength 25 min arm
toning and
strength

Week 7: week of easy workouts <3

20 min full body 15 min hips 15 minute thigh 12 min hiit 15 min full body
workout workout workout
10 min workout
20 min booty 10 minute butt to burn back fat 15 min leg
workout workout stretching

Week 8:
30 min fat loss 8min standing 20 min booty 10 min workout 15 min full body
standing workout abs + hiit workout to burn back fat workout
(no jumping)
10 min abs 15 minute thigh 16 min upper 10 minute abs
workout body
10 min abs 10 min inner
7 min stretching thigh workout

Week 9:
15 min cardio 10 min lower abs 14 min slim leg Forgot to add 10 minute cardio
workout & booty pump here whoops!
10 min standing Rest day haha
10 min fat burn abs 14 min thigh 15 min hips
burn workout
10 min toned
arms 10 min muffin 10 min full body 20 min booty
top toning workout
6 min back
workout 5 min abs

Week 10:
12 minute high 35 min cardio hiit 23 min workout 10 min arm & 30 min cardio
intensity cardio for back fat back workout kickboxing
10 min standing 25 min arm 10 min arm
abs toning and workout
strength
10 min ab 10 minute butt
workout workout

6 min ab
workout

Week 11: LAST WEEK GUYSSSS!! We are going to finish hard!! We made it to the end :)
12 min cardio 15 min boxing 15 min full body 12 min hiit 12 min cardio
15 min core and cardio workout 15 mins ab & abs
abs 15 min arms & 15 min lower booty 13 min leg &
10 min slim leg abs belly fat burn 10 min lower booty
15 min dance 15 min recovery body workout 8 min toned legs
workout stretch 10 min leg
burner