Certified Personal Trainer

Virtual Coaching Specialist

Postpartum/Modified

Body-Weight Workouts

Full-Body Workouts

Lower Body Workouts

Upper Body Workouts

MedBall Workouts

Resistance Bands Workouts

Monthly Challenges

HIIT Workouts

AB workouts

This will be a fullbody week 9 of my postpartum workout!
This will involve the use of a machine for one of the exercises but DBs or household items like cans etc. can be used as an alternative too! 
I recommend 2 sets 6-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

PostPartum Week 9

This will be a fullbody week 8 of my postpartum workout!
This will involve the use of DBs but you can use household items like cans etc. as an alternative too! 
I recommend 2 sets 6-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Week 8 PostPartum

This will be a fullbody week 6/7 of my postpartum workout! But anyone can do this if looking to ease into a workout. Remember everyone is different so adjust the exercises accordingly. 
This will involve the use of resistance bands or DBs but you can use household items like cans etc. as an alternative too! 
I recommend 2 sets 6-10 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Week 6/7 PostPartum

Since June is almost over that means new month new fitness challenge! 
July’s challenge will be: Patriotic July 🇺🇸
Since July is known for Independence Day everyday we will be doing 2 exercises of your choice representing the year 1776.
Exercise number one will be done for 17 reps and the second exercise will be done for 76 seconds.I hope you join this challenge!

This can be Done with No Equipment

Patriotic July 🇺🇸

This will be a 10 min AB workout!
I recommend 2 sets 50” on 10” off, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

10 Min ABs #2

May is almost over meaning new month new fitness challenge. 
June’s challenge will be Jumping into Summer! 
Until the first day of summer we will alternate between different given types of exercises. Each day you’ll pick one of the exercises from the given list and perform 20 reps for the 20 days until Summer. Hope you join this challenge!

Jumping into Summer!

This will be a Full-Body workout!
This can be done with and without equipment there are alternate options available if you do not have the equipment.  
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Gym Racks & Rigs

Dumbbell

FullBody Workout

April is almost over meaning new month new challenge but we’re going to switch it up a bit this month! This month’s challenge will be Mindful May! 
Instead of a daily physical exercise we’ll be doing some sort of a mental exercise. 
The challenge is to spend a minimum of 10 minutes everyday doing something mindful or positive for your mental health. 

Mindful May

This will be a 10 min AB workout!
I recommend 2 sets 50” on 10” rest, but the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself!

10 Min ABs

This will be a Full-Body HIIT!
I recommend 3 sets 45 seconds work 30 second rest, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

FB HIIT #2

This months challenge will be: No Fool AB-ril
Everyday will involve a different AB exercise that will be done for 30 seconds. So don’t be a fool and join this challenge. 

No Fool AB-ril

This will be a lower body, body-weight workout! One exercise calls for a resistance band but it can be done without one if you do not have a band. 
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

Svenja Pawlik

@scfitness

Category