Certified Personal Trainer

Virtual Coaching Specialist

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 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!

This can be Done with No Equipment

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!

Resistance Bands

Lower Body Body-Weight

This will be an upper-body cable workout!
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!

Cable UB Workout

This will be a full body DB combo workout!
This can be done two ways a traditional workout where I recommend 3 sets 8-12 reps and 30 seconds for the hollow hold, OR you could even turn this into a HIIT workout where I recommend 3 sets, 45 seconds on, 30 seconds 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!

FullBody DB Combo 

This month’s challenge will be MARCHing into Spring! Everyday until the first day of spring, you will choose a marching variation that involves 20 marches (on each leg)! I hope you guys join me!

MARCHing into Spring 

This will be a full body, body- weight workout!
I recommend 2-3 sets 8-12 reps , but the choice is yours! This is your fitness journey, you know yourself best, but be fair to yourself! 
Always remember to properly warm up and cool down!

Svenja Pawlik

@scfitness

Strength

Power

Cardio

HIIT

Core

Low Impact