12-Week Program

If possible, please review the information in this section BEFORE starting the program.

• Workout1.1
  Welcome to your 12-week Program (video)
• Workout1.2
  What to Expect (video)
• Workout1.3
  Measuring Success – Instructions for Taking Body Measurements and Performing Strength & Cardio Tests (pdf)
• Workout1.4
  Measuring Exercise Intensity – Are you REALLY getting your sweat-on? (video & pdf)
• Workout1.5
  Proper Exercise Form & Shoulder Modifications (2 videos)
• Workout1.6
  Proper Breathing (video)
• Workout1.7
  Staying Hydrated: An Easy Way to Check (jpeg)
• Workout1.8
  *REFERRAL PROGRAM*

• Workout2.1
  Week 1 To-Do List
• Workout2.2
  Workout Calendar – Weeks 1 to 4
• Workout2.3
  25-Minute HIIT it & Quit it 1
• Workout2.4
  30-Minute Tone & Tighten 1 (Upper Body)
• Workout2.5
  12-Minute Flex Flow 1
• Workout2.6
  30-Minute Tone & Tighten 2 (Lower Body)
• Workout2.7
  12-Minute Core Strong 1
• Workout2.8
  Weekend Reminder

• Workout3.1
  Week 2 To-Do List
• Workout3.2
  25-Minute HIIT it & Quit it 1
• Workout3.3
  30-Minute Tone & Tighten 1 (Upper Body)
• Workout3.4
  12-Minute Flex Flow 1
• Workout3.5
  30-Minute Tone & Tighten 2 (Lower Body)
• Workout3.6
  12-Minute Core Strong 1
• Workout3.7
  Weekend Reminder

• Workout4.1
  Week 3 To-Do List
• Workout4.2
  25-Minute HIIT it & Quit it 1
• Workout4.3
  30-Minute Tone & Tighten 1 (Upper Body)
• Workout4.4
  12-Minute Flex Flow 1
• Workout4.5
  30-Minute Tone & Tighten 2 (Lower Body)
• Workout4.6
  12-Minute Core Strong 1
• Workout4.7
  Weekend Reminder

• Workout5.1
  Week 4 To-Do List
• Workout5.2
  25-Minute HIIT it & Quit it 1
• Workout5.3
  30-Minute Tone & Tighten 1 (Upper Body)
• Workout5.4
  12-Minute Flex Flow 1
• Workout5.5
  30-Minute Tone & Tighten 2 (Lower Body)
• Workout5.6
  12-Minute Core Strong 1
• Workout5.7
  Weekend Reminder

• Workout6.1
  Workout Calendar – Weeks 5 to 8
• Workout6.2
  Week 5 To-Do List
• Workout6.3
  25-Minute HIIT it & Quit it 2
• Workout6.4
  30-Minute Tone & Tighten 3
• Workout6.5
  12-Minute Flex Flow 2
• Workout6.6
  30-Minute Tone & Tighten 3
• Workout6.7
  12-Minute Core Strong 2
• Workout6.8
  Weekend Reminder

• Workout7.1
  Week 6 To-Do List
• Workout7.2
  25-Minute HIIT it & Quit it 2
• Workout7.3
  30-Minute Tone & Tighten 3
• Workout7.4
  12-Minute Flex Flow 2
• Workout7.5
  30-Minute Tone & Tighten 3
• Workout7.6
  12-Minute Core Strong 2
• Workout7.7
  Weekend Reminder

• Workout8.1
  Week 7 To-Do List
• Workout8.2
  25-Minute HIIT it & Quit it 2
• Workout8.3
  30-Minute Tone & Tighten 3
• Workout8.4
  12-Minute Flex Flow 2
• Workout8.5
  30-Minute Tone & Tighten 3
• Workout8.6
  12-Minute Core Strong 2
• Workout8.7
  Weekend Reminder

• Workout9.1
  Week 8 To-Do List
• Workout9.2
  25-Minute HIIT it & Quit it 2
• Workout9.3
  30-Minute Tone & Tighten 3
• Workout9.4
  12-Minute Flex Flow 2
• Workout9.5
  30-Minute Tone & Tighten 3
• Workout9.6
  12-Minute Core Strong 2
• Workout9.7
  Weekend Reminder

• Workout10.1
  Workout Calendar – Weeks 9 to 12
• Workout10.2
  Week 9 To-Do List
• Workout10.3
  25-Minute HIIT it & Quit it 3 or 30-Minute Kick it & Quit it
• Workout10.4
  30-Minute Tone & Tighten 4
• Workout10.5
  12-Min Flex Flow 3
• Workout10.6
  30-Minute Tone & Tighten 4
• Workout10.7
  12-Minute Core Strong 3
• Workout10.8
  Weekend Reminder

• Workout11.1
  Week 10 To-Do List
• Workout11.2
  25-Minute HIIT it & Quit it 3 or 30-Minute Kick it & Quit it
• Workout11.3
  30-Minute Tone & Tighten 4
• Workout11.4
  12-Minute Flex Flow 3
• Workout11.5
  30-Minute Tone & Tighten 4
• Workout11.6
  12-Minute Core Strong 3
• Workout11.7
  Weekend Reminder
• Workout11.8
  *REFERRAL PROGRAM*

• Workout12.1
  Week 11 To-Do List
• Workout12.2
  25-Minute HIIT it & Quit it 3 or 30-Minute Kick it & Quit it
• Workout12.3
  30-Minute Tone & Tighten 4
• Workout12.4
  12-Minute Flex Flow 3
• Workout12.5
  30-Minute Tone & Tighten 4
• Workout12.6
  12-Minute Core Strong 3
• Workout12.7
  Weekend Reminder

• Workout13.1
  Week 12 To-Do List
• Workout13.2
  25-Minute HIIT it & Quit it 3 or 30-Minute Kick it & Quit it
• Workout13.3
  30-Minute Tone & Tighten 4
• Workout13.4
  12-Minute Flex Flow 3
• Workout13.5
  30-Minute Tone & Tighten 4
• Workout13.6
  12-Minute Core Strong 3
• Workout13.7
  Weekend Reminder

“Motivation is what gets you started. Habit is what keeps you going” Let’s keep the momentum going… together!

• Workout14.1
  Fit & Fabulous
• Workout14.2
  *REFERRAL PROGRAM*