BLS CPR

Certified Personal Trainer 

Erin’s Workouts

Approximately 30 mins of cardio and weight circuits.

Yoga Mat

Dumbbell

30 min Perfection

Step and Sculpt Circuit with Lower Body. 

Step and Sculpt: Lower Body Training 

This can be Done with No Equipment

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

Perfect 10: Ten Total Body Circuit Training Exercise's 

Band work-out with a focus on core and lower body. This is a GREAT total body work-out. 

Bands and Butts 

Beginner Abs

Beginner Lower Body

Upper Body: This is the al
la cart video from my 6 week series currently in the works. Use this video with a 10 minute cardio session for best results (or more)!

Simple Upper Body

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 

Barbells

Fit in a month: 3 days/week of weight training and sculpt classes

3 week training program. Alternate classes with incline walk days on the rest days. 

Rest Day: Incline walk 30 mins between 5-10% 3-4 MPH

21 Day Tune-up: Total Body Workouts 

Lower Body Classes.
Rest Days are INCLINE walks.

Peach Week 🍑

Classes designed to increase heart rate and tone affectively. Recommend Endurance Training during the recovery days to increase your cardiovascular fitness and improve body composition.

Rest Day Workout: Endurance workout = long jog and walk intervals for distance. Since it’s an active recovery day you distance should be something you can achieve in 35 mins with a moderate amount of effort. 

Example: Jog for distance of 2 miles with 2 minutes walking blocks between jogging blocks. 

Warm-up: Walk 3 mins
Slow jog for 3 mins
Walk 2 mins 
Jog 4 mins 

Until your distance challenge (depends of your personal fitness level) or for 35 mins total. 

HIIT Circuit 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 

Daily Class Workout PLUS 2 miles of steps/walk/jog EVERY DAY! (if time allows or incorporate in step count)

Clean Eating: Lean Protein, Fruits/Veggies, Complex Carbs (quinoa, brown rice, wheat bread). 

Follow @beachywellness1 for nutrition and exercise tips. 

Hell Week Challenge

This is a great beginner/intermediate program that guides you through multiple different workouts. 

All of my program participants are advised to download and input goals in myfitnesspal (a free ap). Rest days are always active rest.

Rest day: 15-30 mins of cardio or sport. 

Eat Clean for best results. 

A couple videos are repeated to compliment the training weeks.

6 Week Program: Strength, Cardio, Sculpt, and Circuit Training 

This full-body program is both challenging and fun! Keep track of your progress with a calorie and progress tracker (such as myfitnesspal) for best results. 

ALL rest days are ACTIVE REST!!!!

20 minutes of walking, biking, dancing, sport, etc. 

4 week Total Body Training 

Take a class a day for a week with one day of active rest (walk or jog). 

Smart Start: Total Body Challenge Week

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

Strength

Cardio

HIIT

Kickboxing

Core

Low Impact

Sculpt

Nutrition & Diet

Interval Training

Barre

Yoga

Cycling

Meditation

Running

Programs