Registered Dietitian 

NASM Certified Personal Trainer 

14-Day Nutrition Course!

This beginner class has two sections! Section one focuses on strength with 4 rounds of 4 movements (75 seconds on, 15 off) with a little rest between rounds. Section two finishes with a lower-impact burnout of air squats and glute bridge holds. If you want higher-intensity options, check out the advanced version. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Dumbbell

45-Minute: Beginner Dumbbell Lower Body 

This one is killer! Two sections: Section 1: Strength-focused — 4 movements, 4 rounds, 75 on / 15 off, with a little rest between rounds. Section 2: A final burnout — 4 rounds of jump squats + wall sits for 45 on / 10 off. If you want a killer burn and a challenge, this workout is for you! Note: You can view the beginner version for lower impact movements. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

45-Minute: Advanced Dumbbell Lower Body [KILLER WORKOUT]

This workout targets the abs and includes 3 rounds of 6 core-focused movements. We use a kettlebell for added resistance and to progressively build fatigue. Modifications are offered, including lower-impact options or performing the exercises with just your body weight. Enjoy!

Visit: www.carliewilliamsfitness.com for more workouts, recipes, and nutrition tips!

Kettlebell

25-Minute Kettlebell Abs!

This workout is divided into three sections: Strength, Conditioning, and Core. Each section includes 3 rounds of 4 movements, working 45 seconds on and 15 seconds off. You’ll have about 90 seconds of rest between sections to recover.

I’ll offer modifications throughout so you can tailor the intensity—whether you prefer a lower-impact option or a higher-intensity challenge. Remember, the heavier the kettlebell, the more challenging the workout will be. Enjoy!

Visit: www.carliewilliamsfitness.com for more!


45-Minute Kettlebell Full Body 

This workout consists of 3 rounds of 6 movements, performed 60 seconds each, back to back. It’s designed to challenge your full body with a mix of strength and low-impact cardio. This beginner-friendly class focuses on lower-impact movements that are gentle on the joints, while still helping you build strength and stamina. The intensity increases with heavier weights, so choose accordingly to match your fitness level. Push yourself, stay consistent, and enjoy the sweat!

Visit: www.carliewilliamsfitness.com for more!

Beginner: 30-Minute Dumbbell Full Body

This workout consists of 3 rounds of 6 movements, performed 60 seconds each, back to back. It's designed to challenge your full body with a mix of strength and cardio. The intensity increases with heavier weights, so choose accordingly to match your fitness level. Push yourself, stay consistent, and enjoy the sweat!

Visit www.carliewilliamsfitness.com for more!

Advanced: 30-Minute Dumbbell Full Body

🎙️ In this video, I’m debunking the protein myth that “more is always better.” I break down what realistic protein needs look like, how muscle protein synthesis maxes out per meal, and why spreading protein throughout the day is key for building muscle and recovery.

👉 For workouts, nutrition tips, and free dietitian-inspired recipes, visit www.carliewilliamsfitness.com

This can be Done with No Equipment

Debunking Protein Myths - From A Registered Dietitian!

This class takes you through 4 rounds of 6 exercises designed to build lower body strength and muscular endurance, with a touch of cardio to keep things dynamic. Movements include split stance lunges, kettlebell swing variations, squats, and a wall sit for a well-rounded challenge.

All you need is a small space and a kettlebell — the heavier you go, the harder it gets. I’ll offer modifications throughout so you can train at the level that feels right for you. Come ready for an efficient and effective workout.

View more and get unlimited monthly access on: www.carliewilliamsfitness.com!

35-Minute Kettlebell Lower Body 

This session includes 3 rounds of 8 movements total.

2 movements are cardio-focused, while the remaining 6 focus on strength.
We’ll work 60 seconds per movement, back-to-back, building fatigue as we go.
Rest is built in between rounds to allow for recovery. The heavier the kettlebell, the more challenging the workout — choose based on your goals. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Join me for a simple and efficient meal prep session where I walk you through three easy recipes that are perfect for busy weeks. These meals are quick to make, flavorful, and great for prepping ahead. 

Here's what we're making: 1️⃣ Tomato & Feta Stuffed Chicken 2️⃣ Cheesy Broccoli & Turkey Egg Bake 3️⃣ Birthday Cake Protein Bites 

Full recipes are linked on my website: www.carliewilliamsfitness.com

Meal Prep With Me | 3 Easy Recipes 

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. All movements are lower impact! For higher intensity movements, please see the advanced version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Beginner: 55-Minute Dumbbell Full Body 

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. Enjoy!

Note - for low impact movements please see the beginner version of this class!


Visit ww.carliewilliamsfitness.com for more! 

Advanced: 55-Minute Dumbbell Full Body 

This 4-Week Challenge includes workouts that can all be done at home using either dumbbells or resistance bands. The recommended structure is outlined below—but feel free to adjust it based on your individual needs! Note: for lower impact workouts, please see the beginner version of this program! 

Weekly Workout Schedule:

Monday: Lower Body
Tuesday: 30 minutes of cardio (your choice: walking, biking, swimming, hiking, running, elliptical, etc.)
Wednesday: Upper Body & Core
Thursday: Cardio (walking, biking, swimming, hiking, running, elliptical, etc.)
Friday: Full Body HIIT
Saturday: Workout of choice or rest day
Sunday: Rest Day


Enjoy! 

Resistance Bands

Advanced: 4-Week Home Workout Challenge 

This 4-Week Challenge includes lower impact workouts that can all be done at home using either dumbbells or resistance bands. The recommended structure is outlined below—but feel free to adjust it based on your individual needs! There are provided videos for Monday, Wednesday, Friday, and Saturday! Tuesday and Thursday cardio can be completed on your own, suggested below. Please listen to your own individual needs and take additional rest days as needed! 

Weekly Workout Schedule:

Monday: Lower Body
Tuesday: 30 minutes of cardio (your choice: walking, biking, swimming, hiking, running, elliptical, etc.)
Wednesday: Upper Body & Core
Thursday: Cardio (walking, biking, swimming, hiking, running, elliptical, etc.)
Friday: Full Body HIIT
Saturday: Workout of choice or rest day
Sunday: Rest Day

For higher intensity workouts, please see the advanced version of this program. Enjoy!

Beginner: 4-Week Home Workout Challenge! 

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

You can also view this course on www.carliewilliamsfitness.com to purchase or learn more!


Carlie Williams

@carliewilliamsfitness

Cardio

HIIT

Strength

Low Impact

Interval Training

Nutrition & Diet

Programs