Certified Personal Trainer

SuperBand Workouts

Upper Body

Medicine Ball workouts

Battle Rope Workouts

Leg Workouts

HIIT Workouts

Mini band workouts

Ab workouts

Full-Body

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!

This can be Done with No Equipment

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!

Resistance Bands

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!

Jump Rope

Body-weight HIIT

Hey everyone! This will be a full body combo workout! I recommend 3 sets, 6-10 reps, but you can choose your sets, reps, and weights. Remember this is your journey! You know yourself best, but always be fair to yourself. Make sure to have a proper warm up and cool down!

Full body Combo workout 

Hey everyone! This will be a 12 min workout. 
3 sets with 30 sec work 30 sec rest for each exercise. But remember this is your journey and you can chose the timing that best fits you, just be fair to yourself. Remember this is your journey! Make sure to properly warm up and cool down. 

12 Min Battle Rope

Hey everyone! This workout will be a leg workout! This can be done with or without DBs! I recommend 3 sets, 10-12 reps,  but you can choose your sets, reps, and weights (if using DBs). 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!

Leg Day

Hey everyone, this will be a ten Minute HIIT workout! No equipment required! 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! 

10 Min HIIT

This is a 5 minute mini band lower body workout! There are alternate options for each exercise if you do not have a mini band! Make sure to always properly warm up and cool down! I recommend 45 seconds followed by a 15 second rest period for each exercise. This is your fitness journey and you know yourself best so you can change the timing on each exercise to whatever you like. 

5 min. Mini band lower body 

Make sure to always properly warm up and cool down! This workout will be a duration of 5 minutes in total. Each exercise is done for 45 seconds each with a 15 second rest period. Feel free to change the time set if you want to. This is your fitness journey and you know yourself best!

Svenja Pawlik

@scfitness

Strength

Power

Cardio

HIIT

Core