Weekly Workouts
Each week your workouts will be released here
*We've added an optional mobility warm up to most of the follow alongs. If you need to save time, skip this mobility warm up and just perform a light first round of your workout for warm up.
*Each week you will perform the 3 workouts below (These change each week). The only requirement is that you take at least 1 day of in-between each workout session.
*For your first week we recommend you go light. Just complete 1-2 rounds. Then ramp it up in the next week.
Beginner Schedule
*If you need to stay seated for the flows, replace with this Seated Flow [Click Here]
Day 1 (Monday): Write Goals & Motivation For Next 30 Days
Day 2 (Tuesday): Prep For Workouts & Diet (set schedule, buy anything you need)
Day 3 (Wednesday): [Morning Flow],
Day 4 (Thursday): [Power Flow], [HIIT]
Day 5 (Friday): [Swing Flow]
Day 6 (Saturday): [Relax Flow]
Day 7 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 8 (Monday): [Morning Flow], [HIIT]
Day 9 (Tuesday): [Power Flow]
Day 10 (Wednesday): [Swing Flow], [HIIT]
Day 11 (Thursday): [Power Flow]
Day 12 (Friday): [Swing Flow], [HIIT]
Day 13 (Saturday): [Morning Flow], [Relax Flow]
Day 14 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 15 (Monday): [Morning Flow], [HIIT]
Day 16 (Tuesday): [Swing Flow]
Day 17 (Wednesday): [Power Flow], [HIIT]
Day 18 (Thursday): [Swing Flow]
Day 19 (Friday): [Power Flow] ,[HIIT]
Day 20 (Saturday): [Morning Flow], [Relax Flow]
Day 21 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 22 (Monday): [Morning Flow], [HIIT]
Day 23 (Tuesday): [Swing Flow]
Day 24 (Wednesday): [Power Flow], [HIIT]
Day 25 (Thursday): [Swing Flow]
Day 26 (Friday): [Power Flow], [HIIT]
Day 27 (Saturday): [Morning Flow], [Relax Flow]
Day 28 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 29 (Monday): [Morning Flow], [HIIT]
Day 30 (Tuesday): Turn In After Photos. Celebrate For Completing This Month!
Intermediate Schedule
*If you need to stay seated for the flows, replace with this Seated Flow [Click Here]
Day 1 (Monday): Write Goals & Motivation For Next 30 Days
Day 2 (Tuesday): Prep For Workouts & Diet (set schedule, buy anything you need)
Day 3 (Wednesday): [Morning Flow], [Circuit #1] , [Swing Flow]
Day 4 (Thursday): [Morning Flow], [Power Flow]
Day 5 (Friday): [Morning Flow], [Eccentric], [Swing Flow]
Day 6 (Saturday): [Morning Flow], [Relax Flow]
Day 7 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 8 (Monday): [Morning Flow], [Circuit #2], [Swing Flow]
Day 9 (Tuesday): [Morning Flow], [Power Flow]
Day 10 (Wednesday): [Morning Flow], [Eccentric], [Swing Flow]
Day 11 (Thursday): [Morning Flow], [Power Flow]
Day 12 (Friday): [Morning Flow], [HIIT], [Swing Flow]
Day 13 (Saturday): [Morning Flow], [Relax Flow]
Day 14 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 15 (Monday): [Morning Flow], [Circuit #3], [Power Flow]
Day 16 (Tuesday): [Morning Flow], & [Swing Flow]
Day 17 (Wednesday): [Morning Flow], [Eccentric], [Power Flow]
Day 18 (Thursday): [Morning Flow], & [Swing Flow]
Day 19 (Friday): [Morning Flow], [HIIT], [Power Flow]
Day 20 (Saturday): [Morning Flow], [Relax Flow]
Day 21 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 22 (Monday): [Morning Flow], [Circuit #4], [Power Flow]
Day 23 (Tuesday): [Morning Flow], & [Swing Flow]
Day 24 (Wednesday): [Morning Flow], [Eccentric], [Power Flow]
Day 25 (Thursday): [Morning Flow], & [Swing Flow]
Day 26 (Friday): [Morning Flow], [HIIT], [Power Flow]
Day 27 (Saturday): [Morning Flow], [Relax Flow]
Day 28 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 29 (Monday): [Morning Flow], [Circuit #2], [Swing Flow]
Day 30 (Tuesday): Turn In After Photos. Celebrate For Completing This Month!
NINJA Schedule
*If you need to stay seated for the flows, replace with this Seated Flow [Click Here]
Day 1 (Monday): Write Goals & Motivation For Next 30 Days
Day 2 (Tuesday): Prep For Workouts & Diet (set schedule, buy anything you need)
Day 3 (Wednesday): [Morning Flow], [Circuit #1] & [4X6], [Swing Flow]
Day 4 (Thursday): [Morning Flow], [Power Flow]
Day 5 (Friday): [Morning Flow], [Eccentric], [Swing Flow]
Day 6 (Saturday): [Morning Flow], [Relax Flow]
Day 7 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 8 (Monday): [Morning Flow], [Circuit #2] & [4X6], [Swing Flow]
Day 9 (Tuesday): [Morning Flow], [Power Flow]
Day 10 (Wednesday): [Morning Flow], [Eccentric], [Swing Flow]
Day 11 (Thursday): [Morning Flow], [Power Flow]
Day 12 (Friday): [Morning Flow], [HIIT] & [4X6] , [Swing Flow]
Day 13 (Saturday): [Morning Flow], [Relax Flow]
Day 14 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 15 (Monday): [Morning Flow], [Circuit #3] & [4X6], [Power Flow]
Day 16 (Tuesday): [Morning Flow], & [Swing Flow]
Day 17 (Wednesday): [Morning Flow], [Eccentric], [Power Flow]
Day 18 (Thursday): [Morning Flow], & [Swing Flow]
Day 19 (Friday): [Morning Flow], [HIIT] & [4X6], [Power Flow]
Day 20 (Saturday): [Morning Flow], [Relax Flow]
Day 21 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 22 (Monday): [Morning Flow], [Circuit #4] & [4X6], [Power Flow]
Day 23 (Tuesday): [Morning Flow], & [Swing Flow]
Day 24 (Wednesday): [Morning Flow], [Eccentric], [Power Flow]
Day 25 (Thursday): [Morning Flow], & [Swing Flow]
Day 26 (Friday): [Morning Flow], [HIIT] & [4X6], [Power Flow]
Day 27 (Saturday): [Morning Flow], [Relax Flow]
Day 28 (Sunday): OFF
*If you need to stay seated, replace any or all with this Seated Flow [Click Here]
Day 29 (Monday): [Morning Flow], [Circuit #2] & [4X6], [Swing Flow]
Day 30 (Tuesday): Turn In After Photos. Celebrate For Completing This Month!
Primal Core Circuit
Functional Strength Workout
Stamina Session
Functional Strength Workout
Stamina Session
Primal Core Circuit
Primal Core Circuit
Stamina Session
Functional Strength Workout
Stamina Session
Primal Core Circuit
Functional Strength Workout
Primal Core Circuit
Functional Strength Workout
Stamina Session
Exercise Demos:
Glute Bridge
Split Leg Squat
Plank Leg Lift
Burpee
Hollow Leg Kick
High Knee
Primal Core Circuit
Functional Strength Workout
Stamina Session
Primal Core Circuit
Functional Strength Workout
Stamina Session
Exercise Demos:
Glute Bridge
Split Leg Squat
Plank Leg Lift
Burpee
Hollow Leg Kick
High Knee
Functional Strength Workout
Primal Core Circuit
Stamina Session
Exercise Demos:
Glute Bridge
Split Leg Squat
Plank Leg Lift
Burpee
Hollow Leg Kick
High Knee