• Emily

4 Month Workout Series

I absolutely love working out...but that was not always the case. Although I enjoyed being active, I struggled to find workouts I loved. After playing collegiate volleyball, I struggled for a few years to find my groove at the gym. How do you motivate yourself in a workout when you aren't prepping to perform and play the sport you love? How can you get a good workout in without spending 2 hours at the gym? How do you avoid the aimless use of machines? How do you actually get results? Through a lot of trial and error, I found my grove. I love completing workout programs and I also love attending various studio classes. For those of you who are sick of going to the gym without a plan, and are looking for a 20-40 minute circuits, I hope these workouts will become your friend. :)

I actually designed these months ago when one of my sweet friends asked me to train her. Rotating through these workouts it kept things fresh and fun! I absolutely loved designing these and having the opportunity to train her.

Please be sure you know how to do these exercises with *proper form* to avoid injury. It is key to engage your core in all exercises and engage the muscle that is being targeted. Generally speaking, if it doesn't feel right and hurts in the wrong places, it likely isn't right. Don't be afraid to ask a trainer at your gym, or even Youtube the proper form.

Variety in workouts is key. In the workout series I am sharing, I target various muscle groups in the workouts to tone the whole body. The layouts of the workouts change giving the ever desired variety. I hope you enjoy this series of workouts!


Below are the links to the equipment we bought. It is an initial upfront investment, but over time it is much cheaper than a gym membership.


SIDENOTE: I am a huge proponent of home workouts. It saves time and money. Also, home workouts eliminate many excuses and barriers, such as...

  • "I don't have any margin in my day to go to the gym."

  • "It's too cold to leave the house."

  • "I feel self-conscious at the gym."

  • "Gym memberships are too expensive."

  • "I have babies who are napping/kids in general. I can't afford to get a babysitter."

  • "I don't want to waste 20 minutes of my day driving to the gym."

Additionally, there are plenty of home workout programs you could invest in (Beachbody, SWEAT: Kayla Itsines Fitness, etc). Not to mention, I am providing you with a 4-months of workouts so you can start reaching your goals TODAY. :)

HOW TO BEST USE THIS WORKOUT SERIES

Month 1 (repeat the sequence below for a full month):

  • Monday: Workout 1 - Arms, Shoulders, Back

  • Tuesday: Workout 2 - Legs & Booty

  • Wednesday: Workout 3 - Total Body

  • Thursday: Workout 4 - Core

  • Friday: 30 minutes of cardio of your choice

  • Saturday: Active movement (walk, bike, yoga, stretch...etc).

  • Sunday: Rest


Month 2 (repeat the sequence below for a full month):

  • Monday: Workout 5 - Arms, Shoulders, Back

  • Tuesday: Workout 6 - Legs & Booty

  • Wednesday: Workout 7 - Total Body

  • Thursday: Workout 8 - Core

  • Friday: 30 minutes of cardio of your choice

  • Saturday: Active movement (walk, bike, yoga, stretch...etc).

  • Sunday: Rest


Month 3 (repeat the sequence below for a full month):

  • Monday: Workout 9 - Lower Body

  • Tuesday: Workout 10 - Upper Body

  • Wednesday: Workout 11 - Total Body

  • Thursday: Workout 12 - Core

  • Friday: 30 minutes of cardio of your choice

  • Saturday: Active movement (walk, bike, yoga, stretch...etc).

  • Sunday: Rest


Month 4 (repeat the sequence below for a full month):

  • Monday: Workout 13 - Lower Body

  • Tuesday: Workout 14 - Upper Body

  • Wednesday: Workout 15 - Total Body

  • Thursday: Workout 16 - Core

  • Friday: Workout 17 - Cardio

  • Saturday: Active movement (walk, bike, yoga, stretch...etc).

  • Sunday: Rest


**Please note I am not a certified personal trainer, so complete these workouts at your own discretion.

TESTIMONIALS

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"I love cooking and reading new recipe books, Bon Appetite and Cooks Illustrated magazines but day to day meal planning is not my favorite thing to do. Emily’s Waves and Free meal plan brings delicious variety to our table and takes away the weekly grind of planning. Having everything from recipes to grocery list in one place is great. Knowing the meals are healthy for our family is a wonderful bonus!"

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