This might be your first work out or your second week with us and I still want you to take it slow. I wanted for us to try a bit harder this week. The yoga sessions remained the same, I just increased the sets.

If you pull something, if you feel pain, if you have trouble breathing, if you fill dizzy, then sit your sweet behind down and take a moment.

Don’t push yourself here, learn where you fall short and slowly build up until you can go further. This work out is for strength training and for the beginner. Your goal is to increase your reps over time.

Monday:

• 25 body squats
• 15 push ups
• 25 walking lunges
• 15 dumbbell rows
• 20-sec plank
• 30 jumping jacks

Tuesday

You are probably sore today, but less sore than you were last week. Take a foam roller and work out your muscles. Drink lots of water and remember to take a bit of a rest.

• 30 minutes of yoga (I recommend using the app Down Dog)

Wednesday

RESTTTTTT!!!!!! I mean it, I know that you want to keep going but take a break and maybe a light walk.

Thursday

You are going to be working your muscles again today. I want you to take 15 minutes and stretch. Take a 10 – 30-sec break between each set. I want you to focus on breathing rather than straining your muscles.

• 30 body squats
• 20 push ups
• 25 walking lunges
• 15 dumbbell rows
• 30-sec plank
• 30 jumping jacks

Friday

So how is the relationship between you and your foam roller? Remember when I said that “The foam roller is going to become your new best friend so I suggest you get really close to it.” I really did mean it. Take a few minutes to roll and stretch to your satisfaction.

• 30 minutes of yoga (I recommend using the app Down Dog)

Saturday and Sunday

RESTTTTTTTTTTT! Take the weekend off and relax. Roll out your sore muscles and get ready for another week of chasing your goals. Try to take one of our detoxes to help you out. I think they are pretty awesome. Thank you for joining us for another week. I hope this guide will help you towards your fitness goals.

As always my friends, stay healthy, stay happy and keep moving forward.