This is a 5 day workout schedule with low impact yoga and barre classes focused on strength and flexibility. Tone on your time. 

Day 1: Yoga Sculpt 
Day 2: 1-3 miles of steps 
Day 3: Barre 
Day 4: “Fun” workout (sport, rock climbing, etc). 
Day 5: Yoga Sculpt Session #2 (different class than day 1).

Weekend warriors: In person class

Repeat as desired for best results. Mix and match with other trainers workouts. 

Dumbbell

Yoga Mat

Yoga Body Bundle 

Battle Rope

Stair Climber

1 week basic workout

Follow the instructions for best results. 

Rest days: ACTIVE REST or Fun Fit Day (play a sport, hike with a friend, etc).

May repeat for a full 4 week program or combine with other fitness classes.

Meal Plan: Add fruit or vegetable to every meal, high quality carb choices (grains, quinoa, brown rice, wheat breads). Keep carbs to 2-3 small servings each day. Lean protein: fish, ground turkey, lean beef. 

Sample meal plan:

Breakfast: Wheat toast and 1 tbsp almond butter and greek yogurt with apples.
Lunch: Low carb tortilla turkey wrap with lettuce or spinach, mustard, pickles. 
Dinner: Salmon or chicken with sweet potato mash and side salad or grilled vegetables (asparagus, broccoli, etc). 
Snack: String cheese or greek yogurt 

This can be Done with No Equipment

Barbells

Fitness Class 2-week Bundle 

Be the HOTTIE with a BODY that you desire! This is a 3 day per week program that focuses on building strength and growing muscles in your upper body! This training program lasts 4 weeks and is great for all levels of fitness experience!

Training Bench

Treadmill

Gym Racks & Rigs

Upper Body Hottie (4 Week Strength Training)

Commit to 3 workouts a week. Active rest on the off days (1.5-2 mile walk minimum). Use various videos suggested days of the week or similar workouts.

Total Body Training Week 

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!


14-Day Nutrition Coaching Course

Build Your Booty is a four-week program with three workouts a week, focused on strengthening your glutes for better posture, mobility, and injury prevention. Designed with intuitive movement in mind, this program celebrates what your body can do, helping you feel stronger and more confident!

Build Your Booty

Strengthen your entire core with this month-long program! Complete 3 videos each week at your own pace and schedule.

Stability Ball

Strong Core

No fluff. No wasted time. Just results.
8 Weeks to Built is your no-BS full-body training program designed to help busy men pack on lean muscle, increase strength, and reignite their inner beast — in just 4 workouts a week.

This gym-based program blends time-tested compound lifts with strategic accessory work to hit every major muscle group efficiently. Every 2 weeks, the intensity increases to ensure progressive overload — so your body keeps growing, not plateauing.

Whether you’re coming back from a break or just sick of spinning your wheels, this program gives you the structure, simplicity, and challenge needed to finally see results.

What’s Inside:

8-week progressive training plan (4 days/week)
Full-body split with an emphasis on strength and hypertrophy
Glute, core, and shoulder-focused accessory work
Warm-up guide & RIR-based intensity tracking
Built-in alternates to keep it fresh
Gym-friendly — barbell, dumbbell, cable & machine options.

Programs