Certified Personal Trainer

Virtual Coaching Specialist

Exercise BreakDowns

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 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!

Dumbbell

This can be Done with No Equipment

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!

Gym Racks & Rigs

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!

FullBody B-W #3

Hey everyone! This will be a lower-body workout, no equipment required! I recommend 2-3 sets, 8-12 reps, but this is your fitness journey you can choose your sets and reps, just be fair to yourself! Remember to have a proper warm up and cool down!

Lower-Body BodyWeight

This month’s challenge is Stepping Into the New Year! It will involve increasing your daily steps everyday with the goal of at least 10,000 steps by the end of the month! These steps are an accumulation of a 24 hour period!

Stepping into the New Year!

This will be a full body mini band with alternate options if you don’t own any mini bands workout! 
I recommend 2-3 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!

Mini Band + ALT FB

This months challenge is Crunch Out The Christmas Cookies! This will involve two challenges. 
1. In the spirit of Christmas one simple daily act of kindness that spreads positivity or joy 
2. A different crunch variation everyday with 25 reps for 25 days until Christmas

Crunch out the Christmas Cookies

This will be a quick 5 min AB workout! 
I recommend 1 set, 1’ work 30” rest , 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