12 week challenge

WEEK 5 DAY 5 Upright Row Angled Bicep Curls

Alternating Hammer Curls Bent Over Rear Delt Flys

Front to Lateral Raises Dumbbell Chest Press

upper-body Single-Arm Rows 15x Right Single-Arm Rows 15x Left

Tricep/Glute Bridge Alternating Push-Up/Kick Back

Finish with your UPPER-BODY stretch

WEEK 5 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

YOU CAN BE THE JUCIEST
PEACH IN THE WORLD

AND THERE WILL ALWAYS BE
SOMEBODY WHO HATES PEACHES

WEEK 6 DAY 1 Sumo Squat to Upright Row Straight Leg Deadlift to Shrug

Lunge/Shoulder Press 15x (R) Lunge/Shoulder Press 15x (L)

Straight Leg Deadlift 15x (R) Straight Leg Deadlift 15x (L)

Wall Sit + Bicep Curls Kettle Bell/Dumbbell Swings

full-body Weighted Glutes 15x (R) Weighted Glutes 15x (L)

Finish with your FULL-BODY stretch

WEEK 6 DAY 2 CARDIO + ABS

Pulse Crunches Straight Leg Lower

Scissor Kicks Ankle Weighted Star Abs

Plank Hip Taps 60 Second Plank

CA Side Plank Crunches 10x (R) Side Plank Crunches 10x (L)

Finish with your FULL-BODY stretch

WEEK 6 DAY 3 Sumo Squat to Up Row Narrow Weighted Squat

Front Lunge 15x Right Front Lunge 15x Left

Kettlebell Swing 15x Right Kettlebell Swing 15x Left

lower-body Lunge/Shoulder Press 15x (R) Lunge/Shoulder Press 15x (L)

Glute Press 15x Left Glute Press 15x Right

Finish with your LOWER-BODY stretch

WEEK 6 DAY 4 Jumping Jacks Lateral Shuffle Toe Taps

High Knees Push Ups

Mountain Climbers Shoulder Taps

Single-Leg Glute Pulses Left Single-Leg Glute Pulses Right

HIIT Side Crunches Left Side Crunches Right

40 Seconds of Exercise/20 Seconds of Rest

WEEK 6 DAY 5 Sumo Squat to Upright Row Wall Sit Angled Bicep Curls

Straight Leg DL to Shrugs Hammer Curls

Alternating Planked Rows Glute/Tricep Bridge

Planked Shoulder Taps Chest Press

upper-body Kettlebell Swing 15x (R) Kettlebell Swing 15x (L)

Finish with your UPPER-BODY stretch

WEEK 6 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

IF YOU CAN'T LOVE YOURSELF

HOW THE HELL ARE YOU GOING
TO LOVE ANYONE ELSE?

CAN I GET AN AMEN

WEEK 7 DAY 1 Sumo Squat to Upright Row Hip Abductor w/ Bicep Curl

Planked Rows Left Planked Rows Right

Straight Legs to Lateral Raises Stationary Bear Crawls

Walking Plank Chest Press

upper-body Side Plank Raises Left Side Plank Raises Right

Finish with your UPPER-BODY stretch

WEEK 7 DAY 2 Jogging in Place Side Shuffle Toe Taps

Burpees Side Hops

Narrow to Wide Squat Left Narrow to Wide Squat Right

Planked Straight Leg Raises Walking Plank

HIIT Jump Squats Weighted Crunches (Dumbbell)

40 Seconds of Exercise/20 Seconds of Rest

WEEK 7 DAY 3 Sumo DL/Upright Rows Stiff Leg DL with Shrugs

Wall Sits with Bicep Curl Burpees w/ Push Up

Single Leg DL 20x Right Single Leg DL 20x Left

Front Lunge 20x Left Front Lunge 20x Right

full-body Kettlebell Swing 20x Left Kettlebell Swing 20x Right

Finish with your FULL-BODY stretch

WEEK 7 DAY 4 CARDIO + ABS

Crunches Leg Lowers
V Up's Bicycles

Side Plank Raises 15x Left Side Plank Raises 15x Right

CA Star Crunches Plank Side Taps

Finish with your FULL-BODY stretch

WEEK 7 DAY 5 Weighted Squat Alt. Narrow To Wide Squat

Lunge/Clean 15x Right Lunge/Clean 15x Left

Kettlebell Swings 15x Right Kettlebell Swings 15x Left

lower-body Side Kicks 15x Right Side Kicks 15x Left

Alt. Straight Kick Backs Weighted/Banded Glute Bridge

Finish with your LOWER-BODY stretch

WEEK 7 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

BALANCE ISN'T SOMETHING YOU FIND

WEEK 8 DAY 1 Straight Leg DL/Upright Rows Bicep Curls

Bent Over Row 15x Right Bent Over Row 15x Left

Alternating Kettlebell Swings Dumbbell Chest Press

Single-Arm Rows 15x Right Single-Arm Rows 15x Left

upper-body Glute/Tri Bridge Alternating Side Planks

Finish with your UPPER-BODY stretch

WEEK 8 DAY 2 Side Shuffle Toe Taps Jumping Jacks

Sumo Jump Squat Sumo Squat Pulses

Jumping Knee Taps Planked Shoulder Taps

Planked Alternating Rows Alternating Side Planks

HIIT Side Plank + Kick Right Side Plank + Kick Left

40 Seconds of Exercise/20 Seconds of Rest

WEEK 8 DAY 3 Deadlift to Bent Over Row Banded Wall Sit + Bicep Curls

Single-Leg Lunges 15x Right Single-Leg Lunges 15x Left

Clean And Press 15x Right Clean And Press 15x Left

Side Plank + Kick 15x Right Side Plank + Kick 15x Left

full-body Glute Bridges + Chest Press Alternating Side Planks

Finish with your FULL-BODY stretch

WEEK 8 DAY 4 CARDIO + ABS

Straight Leg Crunches Straight Leg Lowers

Star Abs V Ups

Side Plank 60 Seconds Right Side Plank 60 Seconds Left

CA Bicycles Front Plank 60 Seconds

Finish with your FULL-BODY stretch

WEEK 8 DAY 5 Straight Leg DL + Upright Row Alternating Side Lunges

Single Leg DL 15x Right Single Leg DL 15x Left

Wall Sits with Bicep Curl Sumo Squat Pulses

lower-body Single Leg Bridges 15x Right Single Leg Bridges 15x Left

Weighted/Banded Glutes Alternating Kettlebell Swing

Finish with your LOWER-BODY stretch

WEEK 8 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

THE BEST REVENGE

WEEK 9 DAY 1 Upright Row Bent-Over Reverse Grip Row

Hammer Curls Lateral Raises

Single-Arm Rows 15x Right Single-Arm Rows 15x Left

upper-body Planked Side Raises 15x Right Planked Side Raises 15x R Left

Push-Up to Kick Back 15x (R) Push-Up to Kick Back 15x (L)

Finish with your UPPER-BODY stretch

WEEK 9 DAY 2 Jumping Jacks Banded Side Steps

Side Shuffel Toe Taps Squat Pulses

Jump Squats 60-Second Plank

Shoulder Taps Single-Arm Rows

HIIT Side Kicks Right Side Kicks Left

40 Seconds of Exercise/20 Seconds of Rest

WEEK 9 DAY 3 Weighted Glute Bridges Bridge Hold + Chest Press 15x

Sumo Squat to Upright Row Bent-Over Rows

Lunge to Bicep Curl 15x (R) Lunge to Bicep Curl 15x (L)

Squat to Leg Raise 15x (R) Squat to Leg Raise 15x (L)

full-body Jump Squats 60-Second Plank

Finish with your FULL-BODY stretch

WEEK 9 DAY 4 CARDIO + ABS

Straight-Leg Crunches Straight-Leg Lowers

Star Abs Bicycles

V-Ups 60-Second Plank

CA 60-Second Side Plank (L) 60-Second Side Plank (R)

Finish with your FULL-BODY stretch

WEEK 9 DAY 5 Sumo Deadlift Straigh-Leg Deadlift

Weighted Lunges Right Weighted Lunges Left

Squat to Side Kick Right Squat to Side Kick Left

lower-body Weighted/Banded Glute Bridge Alternating Kick Backs

Straight Kick Backs 15x (R) Straight Kick Backs 15x (L)

Finish with your LOWER-BODY stretch

WEEK 9 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

LOOK IN THE DIRECTION
YOU WISH TO GO

lower-body WEEK 10 DAY 1 Straight Leg to Upright Rows Weighted Sumo Squats

Jumping Lunges 15x Right Jumping Lunges 15x Left

Wall Sit Hip Abductors Banded Glute Bridge

Single Leg Kick Backs 15x (R) Single Leg Kick Backs 15x (L)

Single Leg Side Kicks 15x (R) Single Leg Side Kicks 15x (L)

Finish with your LOWER-BODY stretch

WEEK 10 DAY 2 Jumping Jacks High Knees

Alternating Curtsy Lunge Side Shuffle Toe Taps

Donkey Kicks Left Donkey Kicks Right

Walking Plank Jump Squats

HIIT Hip Abduction Kicks Left Hip Abduction Kicks Right

45 Seconds of Exercise/15 Seconds of Rest

upper-body WEEK 10 DAY 3 Sumo Squats + Bicep Curl Kettle/Dumbbell Swing

Bent-Over Row 15x (R) Bent-Over Row 15x (L)

Wall Sit + Shoulder Press Rear Delt Flys

Shoulder Taps Alternating Planked Rows

Side Plank Crunches 15x (L) Side Plank Crunches 15x (R)

Finish with your UPPER-BODY stretch

WEEK 10 DAY 4 CARDIO + ABS

Alternating Side Crunches Pilates Scissor Kicks

Cross-Body Crunch 15x (R) Cross-Body Crunch 15x (L)

Side Plank Raises 15x (R) Side Plank Raises 15x (L)

CA Alternating Planked Leg Lifts 60 Second Plank Hold

Finish with your FULL-BODY stretch

WEEK 10 DAY 5 Alternating Side Steps Stiff Leg Lift With Upright Row

Curtsey Lunge 15x (R) Curtsey Lunge 15x (L)

Glute Press + Chest Press Alternating Planked Rows

Lunge w/ Bicep Curl 15x (R) Lunge w/ Bicep Curl 15x (L)

full-body Single Leg Glutes 15x Right Single Leg Glutes 15x Left

Finish with your FULL-BODY stretch

WEEK 10 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

YOU CAN TELL WHO THE STRONG WOMEN ARE

THEY'RE BUILDING OTHERS UP INSTEAD OF TEARING THEM DOWN

WEEK 11 DAY 1 Sumo Squat to Upright Row Straight-Leg Deadlifts

Single Leg DL 15x (R) Single Leg DL 15x (L)

Weighted Glute Bridges Alternating Donkey Kicks

Single Leg Glutes 15x (R) Single Leg Glutes 15x (L)

lower-body Kettle/Dumbbell Swing Jump Squats

Finish with your LOWER-BODY stretch

WEEK 11 DAY 2 Alternating Knee Taps Side Shuffle Toe Taps

Cross-Body Knee-Up Right Cross-Body Knee-Up Left

Jump Squats Shoulder Taps

Assist. Push Up/Kick Back (R) Assist. Push Up/Kick Back (L)

HIIT Mountain Climbers Glute Bridges

45 Seconds of Exercise/15 Seconds of Rest

upper-body WEEK 11 DAY 3 Upright Rows Rear-Delt Rows

Wall Sit Bicep Curls Kettle/Dumbbell Swings

Front To Side Raises Dumbbell Chest Flys

Single-Arm Rows 15x Right Single-Arm Rows 15x Left

Side Plank Raises 15x Right Side Plank Raises 15x Left

Finish with your UPPER-BODY stretch

WEEK 11 DAY 4 CARDIO + ABS

Crunches Frog Crunch

Cross-Body Crunch Right Cross-Body Crunch Left

Bicycles Straight Leg Lower

CA Stationary Bear Crawls Planked Hip Taps

Finish with your FULL-BODY stretch

WEEK 11 DAY 5 Sumo Squat to Bicep Curls Straight Leg DL to Up Row

Alternating Single-Arm Row Wall Sit Bicep Curls

Lunge to Knee Raise 15x (R) Lunge to Knee Raise 15x (L)

Lunge/Shoulder Press 15x (R) Lunge/Shoulder Press 15x (L)

full-body Weighted/Banded Glute Bridge Bridge Hold w/ Chest Press

Finish with your FULL-BODY stretch

WEEK 11 DAY 6 This is one of your 2 days off each week.
You choose which two days you'd like to
Rest Day rest. For me, I like to workout Monday,
Tuesday, Thursday, Friday and Saturday.
This leaves Wednesday and Sunday as

my rest days. Choose whichever days
work best for your schedule.

BONUS POINTS IF YOU STILL
GET IN YOUR 10,000 STEPS :)

DANCE LIKE NOBODY'S WATCHING

lower-body WEEK 12 DAY 1 Weighted Sumo Squats Straight-Leg Deadlifts

Dumbbell Lunge 15x Right Dumbbell Lunge 15x Left

Kettle/Dumbbell Swings Sumo Squat to Bicep Curl

Weighted Glute Bridge Glute Bridge Hold 60 Seconds

Side Kicks 15x Right Side Kicks 15x Left

Finish with your LOWER-BODY stretch

WEEK 12 DAY 2 High Knees Side Shuffle Toe Taps

Narrow/Wide Squats 15x (R) Narrow/Wide Squats 15x (L)

Burpees Shoulder Taps

Single Straight Legs 15x (R) Single Straight Legs 15x (L)

HIIT Glute Bridges Glute Bridge Hold

45 Seconds of Exercise/15 Seconds of Rest

upper-body WEEK 12 DAY 3 Kettle/Dumbbell Swings Bent-Over Rows

Single-Arm Row 15x Right Single-Arm Row 15x Left

Hammer Curls Bent-Over Delt Flys

Chest Flys Glute/Tricep Bridge

Side Plank Raises 15x Right Side Plank Raises 15x Left

Finish with your UPPER-BODY stretch

WEEK 12 DAY 4 CARDIO + ABS

Stationary Bear Crawls Frog Crunch

Bicycles Leg Lowers

V-Ups Front Plank (60 Seconds)

CA Side Plank Raises 15x Right Side Plank Raises 15x Left

Finish with your FULL-BODY stretch

WEEK 12 DAY 5 Sumo Squat to Bicep Hammers Straight-Leg DL to Up Row

Bent-Over Rows Kettle/Dumbbell Swings

DB Curtsey Lunge 15x (R) DB Curtsey Lunge 15x (L)

Dead LIft/Clean 15x (R) Dead LIft/Clean 15x (L)

full-body Straight-Leg Kick Back 15x (R) Straight-Leg Kick Back 15x (L)

Finish with your FULL-BODY stretch