Registered Dietitian 

NASM Certified Personal Trainer 

This workout consists of bodyweight lunge step variations and banded glute exercises on the floor. We repeated the exercises for 2 rounds working 75 seconds on, 10 seconds off with a quick 45 second rest period at the halfway mark. We continue to build in the fatigue during this entire workout! Enjoy!

For my full home workout program with unlimited access to on-demand classes visit: www.carliewilliamsfitness.com!

Resistance Bands

35-Minute Resistance Band Lower Body

This workout is a full body cardio class with no equipment needed! We have 2 rounds of 6 movements working 60 seconds on, 15 off with a break halfway! We focus on all low-impact cardio movements for this beginner class. Note: For higher intensity movements, please see the advanced version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for my full home workout program, recipes, and more!

This can be Done with No Equipment

Beginner: 25-Minute Full Body Low Impact Cardio - No Equipment!

This workout is a full body cardio class with no equipment needed! We have 2 rounds of 6 movements working 60 seconds on, 15 off with a break halfway! NOTE: For lower impact cardio movements, please see the beginner version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for my full home workout subscription, recipes, and more!

Advanced: 25-Minute Full Body Cardio - No Equipment!

This workout includes 6 movements alternating between lower body, upper body, abs, and cardio. We have a high rep count working for 75 seconds on, 15 seconds off throughout the 3 rounds. I offer modifications throughout so you can tailor this workout to your individual needs. 

For my full home workout program visit: www.carliewilliamsfitness.com for just $12.99 a month and cancel at anytime. Enjoy!

35-Minute Resistance Band Full Body 


“How to Keep The Focus On YOU”

This podcast walks through 5 general steps on how to create a fitness or nutrition routine that is focused on your individual needs, goals, preferences, and information. There are so many people online that make nutrition claims and give advice and it can be hard to cut out the outside noise. Nutrition will never be one size fits all and it's important to create a routine that is centered around what you need to be successful. 

You can use the code “FEBRUARYPODCAST” for a 3-free day trial + 40% off your first month for my home workout subscription. I have a series of on-demand classes for both beginner and advanced levels. You can also check out my recipe section on: www.carliewilliamsfitness.com for easy dietitian-inspired recipes. Stay tuned for nutrition courses coming soon!

Instagram: @carliewilliamsfitness 


How To Keep The Focus on YOU: when creating a sustainable nutrition routine

This workout includes 3 sets of 3 movements working for 3 rounds and 60 seconds back to back. We take 75 seconds of rest in between each set. The movements are heavily core focused with a variety of planks and options for modifications! Enjoy :)

For my full home workout program with access to several beginner and advanced workouts, visit www.carliewilliamsfitness.com! Get unlimited access for $12.99 a month with no commitment needed :) 

40: Minute Resistance Band Upper Body & Core Strength

This workout includes 3 rounds of 11 different movements, working 60 seconds back to back! We alternate between dumbbell movements and body weight movements. We will take rest in between each round before continuing. Enjoy :)

For my full home workout program, recipes, and more visit: www.carliewilliamsfitness.com. You can get unlimited access to all workouts for just 12.99 a month or 120 a year!

Dumbbell

Beginner: 45-Minute Lower Body Strength

This workout includes 3 rounds of 11 different lower body movements working 60 seconds back to back. We alternate between body weight exercises and dumbbell moves! Enjoy :)

Visit: www.carliewilliamsfitness.com for my full home workout program, dietitian-inspired recipes, and my podcast! You can trial for 3-days free and than subscribe for unlimited access to my workouts for 12.99 a month or 120 a year!

Advanced: 45-Minute Lower Body Strength 

This workout includes 3 different supersets with a focus on banded fire hydrants, squats, and lunges. We repeat each super set for 3 rounds and will take a minute off in between. There are options to make this workout higher intensity or lower impact. Enjoy!

For my full home workout program, visit: www.carliewilliamsfitness.com for access to several on demands classes for just $12.99 a month with no commitment! You can also check out my website for dietitian-inspired recipes and nutrition tips!

40-Minute Resistance Band Lower Body Strength 

This workout includes 10 rounds of 2 movements. The first is a dumbbell full body exercise followed by body weight jumping jacks. We focus on a high rep count in this workout and will continue to build in the fatigue as we work through each round. We take a minute off halfway before moving to the second half. 

For access to my full home workout subscription, recipes, and more  visit: www.carliewilliamsfitness.com for just $12.99 a month with no commitment needed!

Advanced: 30-Minute Full Body High Intensity Interval Training

This workout has 15 different movements with no repeats! We work for 90 seconds on, 15 seconds off with a variety of standing and floor exercises. I give options to make this higher intensity or lower-impact. Enjoy!

For my full home workout program, recipes, and nutrition tips visit: www.carliewilliamsfitness.com.

I offer a series of on demands classes for unlimited access for just $12.99 a month! You can trial for 3-days free.

Instagram & Youtube: @carliewilliamsfitness

35-Minute Resistance Band Full Body HIIT

Losing motivation towards our goals is so common! Sustainable change is not linear. The ups and downs are normal and sometimes the downs are what can push us to progress. Understanding ourselves and working through these feelings will impact how we move forward and show up for ourselves! In this episode I give 5 practical coaching tips to push through the resistance and move forward:

1. Self Reflection
2. Visualization
3. Fine Tuning Goals
4. Rewards 
5. Feel The Fear, And Do It Anyway

Visit: www.carliewilliamsfitness.com for my home workout program and recipe inspo!
#nutritioncoaching #wellnesscoaching #homeworkouts #womensfitness 


Carlie Williams

@carliewilliamsfitness

Cardio

HIIT

Strength

Low Impact

Interval Training

Nutrition & Diet