Week 3 - Love your body, love your heart

As we enter into a month full of love for others, let's take the opportunity to show ourselves a little love! Take an extra 15-25 minutes each day to add a bonus cardio workout. Boost your endorphins, train your heart, and appreciate the time you have to focus on loving and improving the body you have worked so hard to achieve!

Post your thoughts on these workouts in our VIP Facebook group. #lovebodyloveheart!


Day 1: 20-30-40

Equipment needed: None

Time: 12 - 15 minutes

  • Set 1
    • Flutter kick abs
    • Donkey kicks
    • Alternating jumping lunges
  • Set 2
    • Reverse lunge to knee drive (30 seconds each side)
    • In-and-out jump squats
    • Burpees with wide jumps

Complete the first move for 20 seconds, the second move for 30 seconds, and the third move for 40 seconds. Take a 30 second break between each set. Complete three rounds of each set.


Day 2: Tabata

Equipment needed: None

Time: 15 - 18 minutes

  • Tricep push ups + 4 mountain climbers
  • Lateral jumps
  • Squats + cross jacks
  • Skaters

Complete each move for 20 seconds with a 10 second break in between each move. Complete eight rounds.


Day 3: Intervals

Equipment needed: None

Time: 20 - 25 minutes

  • Plank with alternating side punches
  • Squat pulses
  • Wide high knees
  • Sumo squat with side kicks
  • Frog jumps

Complete each move for 1 minute, then 40 seconds, then 20 seconds. Take a 20 second break between moves and then move on to the next. Complete two rounds.


Day 4: Building blocks

Equipment needed: None

Time: 15 - 20 minutes

  • 10 alternating one-armed burpees
  • 25 crunches
  • 100 cross jacks
  • 10 tuck jumps
  • 25 supermans
  • 100 football shuffles
  • 10 surrenders (Watch this video to learn how!)
  • 25 full body roll-ups
  • 100 skater jumps

Complete two rounds.


Day 5: Reverse ladder

Equipment needed: None

Time: 15 - 20 minutes

  • Tricep dips
  • Lateral hops to jump squats (each side counts as one)
  • Burpee + 2 mountain climbers
  • Air jacks
  • Narrow push up + 4 plank jacks
  • Sit ups with cross punches (each side counts as one)

Complete 10 reps of each move, then 9, then 8, and so on down to 1.


Day 6: Cardio of choice

Equipment needed: None

Time: 15 - 20 minutes

Choose your favorite cardio activity and log 15 - 20 minutes!


Day 7: Rest day or yoga

Rest day or relaxing yoga/meditation of your choice.