Free Workout Programs
Free Home Workout Programs
Release date: Nov 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Oct 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
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)
2018 Summer Shredding Challenge
Equipment: Fitness Mat
1 workouts | 31 min (in total)
2 workouts | 20 min (in total)
2 workouts | 30 min (in total)
2 workouts | 20 min (in total)
3 workouts | 30 min (in total)
2 workouts | 41 min (in total)
2 workouts | 20 min (in total)
2 workouts | 25 min (in total)
3 workouts | 35 min (in total)
No Jumping Full Body
Ep 2: Upper Body (Repeat)
2 workouts | 42 min (in total)
1 workouts | 30 min (in total)
3 workouts | 30 min (in total)
2 workouts | 30 min (in total)
4 workouts | 40 min (in total)
10 mins Upper Body
2 workouts | 35 min (in total)
No Jumping Full Body
2 workouts | 35 min (in total)
3 workouts | 30 min (in total)
Ep 2: Upper Body (Repeat)
2 workouts | 35 min (in total)
3 workouts | 40 min (in total)
20 Mins Full Body 1
3 workouts | 35 min (in total)
10 mins Upper Body
2 workouts | 41 min (in total)
2 workouts | 20 min (in total)
Ep 2: Upper Body (Repeat)
3 workouts | 31 min (in total)
3 workouts | 35 min (in total)
10 mins Upper Body
10 mins Upper Body (Repeat)
2 workouts | 30 min (in total)
20 mins Full Body 2
2 workouts | 39 min (in total)
3 workouts | 30 min (in total)
Ep 2: Upper Body (Repeat)
2 workouts | 30 min (in total)
2 workouts | 40 min (in total)
3 workouts | 35 min (in total)
Ep 2: Upper Body (Repeat)
2 workouts | 41 min (in total)
3 workouts | 35 min (in total)
2 workouts | 39 min (in total)
3 workouts | 30 min (in total)
10 mins Upper Body
10 mins Upper Body (Repeat)
3 workouts | 40 min (in total)
2 workouts | 45 min (in total)
3 workouts | 30 min (in total)
Ep 2: Upper Body (Repeat)
3 workouts | 41 min (in total)
2 workouts | 38 min (in total)
3 workouts | 35 min (in total)
10 mins Upper Body
2 workouts | 41 min (in total)
I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly. On top of that, as you lose fat and your muscles become more toned, your body may feel more firm than before.
Can I add more workouts on top of the challenge?
I don’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
How many videos am I supposed to do each 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.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
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)
4 workouts | 25 min (in total)
Small Waist & Round Butt
4 workouts | 10 min (in total)
Get Fit | Toned Arms
5 workouts | 35 min (in total)
Round Butt/Side Booty
5 workouts | 40 min (in total)
Booty & Leg Workout
Small Waist & Round Butt
4 workouts | 20 min (in total)
Get Abs & Flat Stomach
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)
5 workouts | 35 min (in total)
Booty & Leg Workout
Round Butt/Side Booty
4 workouts | 25 min (in total)
Small Waist & Round Butt
5 workouts | 40 min (in total)
Booty & Leg Workout
Booty & Leg Workout (Repeat)
4 workouts | 10 min (in total)
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)
5 workouts | 40 min (in total)
Small Waist & Round Butt
5 workouts | 20 min (in total)
3 workouts | 30 min (in total)
Booty Hourglass (Week 3)
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.
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?
What should I eat during this program?
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.