BLS CPR

Certified Personal Trainer 

Erin’s Workouts

No reformer, no problem. This workout guides the student through a pilates workout with weights, ankle weights, and gliders. Can do without equipment if necessary.

Dumbbell

Pilates: Reformer Copycat 

A brief overview of how to create your exercise program and routine. 

This can be Done with No Equipment

Tips on creating your fitness routine 

Bootcamp: Total Body Workout and Cardio Blocks in a Bootcamp format.

Yoga Mat

Resistance Bands

Bootcamp 

 The “no time to workout” Workout. Combo moves, challenging. One set each. 

Express Workout: Total Body

A perfect blend of cardio kickboxing with a lower body and upper body sculpt routine finish off with ab work.

Box and Sculpt

Approximately 30 mins of cardio and weight circuits.

30 min Perfection

Step and Sculpt Circuit with Lower Body. 

Step and Sculpt: Lower Body Training 

Basic Nutrition and Meal Planning

Fun and quick barre workout. Lower Body and Core.

Barre Glute Camp

Sculpt and Sweat: Total Body Circuit 

Upper body benchwork that targets all upper body muscle groups while engaging core. A short burst of cardio in between 3 sets of weight work. Can do on floor if no weight bench. 

Training Bench

Kettlebell

Upper body benchwork (sub bench with floor mat)

Simple full-body work-out for all levels.

Total Body Weights: All Levels, All Muscle Groups

The core is at the center of any training program. This week will bring you a challenging schedule of workouts with your center in mind. 

Ab and Glute: Week Program 

Start with 2 workouts weekly for the first 4 weeks of your program. Try and focus on form and modify as needed. Suggest an active rest day on a 3rd day if time allows (stretching, yoga, meditation with another trainer on the platform for variety:).

Beginner Program: Two Intentional Workouts Weekly 

Commit to 4 workouts a week. Use my outlined videos and follow the rest day guidance. 

Meal Plan: 
Breakfast: Protein, Whole wheat carb, fruit
Lunch: Lean Protein and Veggie side 
Dinner: Lean Protein and veggie side and high quality starch side (quinoa, rice, 1/2 sweet potato). 
Snacks: Fruit, veggies, string cheese

Rest Days: ACTIVE rest (WALK, PLAY a sport, HIKE, etc). 

Barbells

Six Week Fitness Program  

Follow the program outline. For best results eat lean and clean (lean protein, shakes, fruits, veggies). 

Rest Days are ACTIVE REST!!!! See below:

30 min walk or
30 min jog or 
30-60 min low impact class (yin yoga, aqua, etc).
or
30-60 min sport 

30 DAY COMPLETE TOTAL BODY WORK

Lower Body Classes.
Rest Days are INCLINE walks.

Peach Week 🍑

2 Barre and 2 Yoga Sculpt Classes rolled into one. Take one class followed by and active rest day. 

Eat lean protein, fruits, and veggies as mainstay of diet for best results. 

Repeat weekly or mix with other programs 

Barre and Yoga Sculpt Bundle 

Start with the building blocks of any fitness routine: a plan! This is a one week program meant to kick off any fitness training program. Currently working on a 6 week formal training program. Here’s how to use the beginner bundle:

Day 1: 10 mins weight training video and 10 mins (at least) cardio/walk.
Day 2: 10 mins weight training and 10 mins (at least) cardio/walk.
Day 3: Ab work. Suggest Cardio after 10-15 mins.
Day 4: Yoga Sculpt (longer program, cardio optional but recommended).
Day 5: Total Body Weight Class (longer program, cardio optional but recommend). 

Beginner Bundle 

Take a class daily. Suggest following the schedule for best results and adequate rest. Always consult your physician as needed and EAT CLEAN. Repeat weekly for 6 weeks or combine with other trainers programs. 

Daily Exercise One Week 6 Class Bundle 

This is a 5 day workout schedule with low impact yoga and barre classes focused on strength and flexibility. Tone on your time. 

Day 1: Yoga Sculpt 
Day 2: 1-3 miles of steps 
Day 3: Barre 
Day 4: “Fun” workout (sport, rock climbing, etc). 
Day 5: Yoga Sculpt Session #2 (different class than day 1).

Weekend warriors: In person class

Repeat as desired for best results. Mix and match with other trainers workouts. 

Yoga Body Bundle 

Follow the instructions for best results. 

Rest days: ACTIVE REST or Fun Fit Day (play a sport, hike with a friend, etc).

May repeat for a full 4 week program or combine with other fitness classes.

Meal Plan: Add fruit or vegetable to every meal, high quality carb choices (grains, quinoa, brown rice, wheat breads). Keep carbs to 2-3 small servings each day. Lean protein: fish, ground turkey, lean beef. 

Sample meal plan:

Breakfast: Wheat toast and 1 tbsp almond butter and greek yogurt with apples.
Lunch: Low carb tortilla turkey wrap with lettuce or spinach, mustard, pickles. 
Dinner: Salmon or chicken with sweet potato mash and side salad or grilled vegetables (asparagus, broccoli, etc). 
Snack: String cheese or greek yogurt 

Fitness Class 2-week Bundle 

Commit to 3 workouts a week. Active rest on the off days (1.5-2 mile walk minimum). Use various videos suggested days of the week or similar workouts.

Erin Christian

@beachywellness

Category

Programs