Certified Personal Trainer

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 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!

Dumbbell

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!

This can be Done with No Equipment

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!

Resistance Bands

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!

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. 

Svenja Pawlik

@scfitness

Strength

Power

Cardio

HIIT

Core