Take a class a day for a week with one day of active rest (walk or jog). 

Dumbbell

Yoga Mat

Barbells

End of Summer Total Body Challenge 

Start with the building blocks of any fitness routine: a plan! This is a one week program meant to kick off any fitness training program. Currently working on a 6 week formal training program. Here’s how to use the beginner bundle:

Day 1: 10 mins weight training video and 10 mins (at least) cardio/walk.
Day 2: 10 mins weight training and 10 mins (at least) cardio/walk.
Day 3: Ab work. Suggest Cardio after 10-15 mins.
Day 4: Yoga Sculpt (longer program, cardio optional but recommended).
Day 5: Total Body Weight Class (longer program, cardio optional but recommend). 

This can be Done with No Equipment

Beginner Bundle 

Take a class daily. Suggest following the schedule for best results and adequate rest. Always consult your physician as needed and EAT CLEAN. Repeat weekly for 6 weeks or combine with other trainers programs. 

Daily Exercise One Week 6 Class Bundle 

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. 

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 

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!

Programs