Certified Personal Trainer

Monthly Challenges

FullBody BodyWeight

SuperBand Workouts

Upper Body

Medicine Ball workouts

Leg Workouts

HIIT Workouts

Mini band workouts

Ab workouts

Full-Body

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!

This can be Done with No Equipment

5 Minute ABs

This months challenge is Grateful for Plank Variations! This will involve two challenges. 
1. Everyday I want you to think about one thing you are thankful for!
2. Everyday, with rest days in between, will have a different plank variation done for 1 minute!

Grateful for Planks

This will be a Full Body, Body Weight HIIT workout! 
I recommend 2-3 sets, 30”-45” 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!

FB HIIT

50 squats in 30 days challenge! 
Everyday we will be building up to the max total of 50 squats with some rest days. 
If regular squats are too difficult there are easier variations like wall squats or sit to stands! 
If you feel like you want to challenge yourself, there are options like squat jumps, SL squats, etc. I’m leaving the creativity up to you guys. As long as it is some form of a squat I’m happy! Remember this is your fitness journey you know yourself best but as always be fair. 

October Challenge 

This will be a Full Body, Body Weight workout! You can choose your sets and reps, this is your fitness journey! You know yourself best, but be fair to yourself! Always remember to properly warm up and cool down!

FB Body-Weight 

This workout will be an upper body super-band workout! I recommend 2-3 sets, 8-12 reps, but you can choose your sets and reps. Remember this is your fitness journey! You know yourself best, but be fair to yourself. And always remember to properly warm up and cool down!

Resistance Bands

Upper Body Super-Band

Hey everyone! This is a core workout that does not need any equipment! I recommend 3 sets, 10-12 reps, but you ultimately are in charge of choosing your sets and reps. Remember this is your fitness journey! You know yourself best, just be fair to yourself. Always make sure to have a proper warm up/cool down!

AB workout 

Hey everyone! This workout will be a full-body workout using super bands! I recommend 2-3 sets, 8-12 reps, but you ultimately are in charge of choosing your sets and reps. Remember this is your fitness journey! You know yourself best, just be fair to yourself. Always make sure to have a proper warm up and cool down!

Full-Body SuperBand

Hey everyone! This workout will be an upper body workout! This is done with DBs! I recommend 3 sets, 10-12 reps, but you can choose your sets, reps, and weights. Remember this is your journey! You know yourself best, but be fair to yourself. Make sure to have a proper warm up and cool down!

Dumbbell

Upper Body DB

Hey everyone! This workout will be an ab workout! I recommend 3 sets with 10-15 reps. But, you know yourself best so it is your choice with the number of sets and reps you chose! Just be fair to yourself! This is your fitness journey! As always make sure to properly warm up and cool down! Hope you enjoy this workout!

Core Work  

Hey everyone! This workout does require a medicine ball! I recommend 3 sets with 6-10 reps. But, you know yourself best so it is your choice with the number of sets and reps you chose! Just be fair to yourself! This is your fitness journey! As always make sure to properly warm up and cool down! Hope you enjoy this workout!

Full Body Med Ball workout  

Hey everyone, this will be a body-weight HIIT workout! If you have a jump rope grab it, if not no stress, this is all possible without equipment! I recommend 2 sets, 45 seconds for each exercise with a 15 second rest period, but as always you can choose the timing that you feel best fits you. Remember this is your journey!  Make sure to properly warm up and cool down!

Svenja Pawlik

@scfitness

Strength

Power

Cardio

HIIT

Core