What you need:

• A set of dumbbells (I suggest to get a set of 10 or 15 lbs as this will make it easier for you to progress! I’ll explain how to change from using 1 dumbbell to progressing to using 2 for certain workouts. You can find all equipment needed on Amazon that I have saved on my wesbite!!)
• A Stability Ball 
• Light Mini-bands

*Note: Most of these workouts can also just be done with just your bodyweight or mini-bands, BUT I’d encourage you to push yourself by adding in weights when comfortable as this will help you build more muscle to burn more fat! Let me explain 🙂

The strength training part of this program involves more slower controlled motions that allow you to concentrate on the movement and lift a heavy amount of weight with less risk of injury. This part of the program is challenging you to SWEAT SMARTER by accelerating your heart rate as you push the weights! You will then likely feel the muscle adaptations the following days as your muscles recover and cause soreness.

This recovery is what is actively burning calories throughout the day as your body is working to repair the muscles that were worked, where as when just doing cardio you stop burning calories as soon as you stop. This what I mean by Sweating Smarter as this Training Program is focused on making you stronger and building a more lean and defined body instead of just smaller like the focus of cardio tends to be.

*Note: If your not feeling any soreness (especially the first few weeks) then you likely need to up the amount of weight being lifted.

 The part I’m MOST excited about for this Training Program is that I am giving you the tools to build your own additional workouts!! I think many of us have specific body part goals, wether it’s to build the booty, strengthen the core, or get lean and defined legs or arms, this Workout Builder is simple but can be SO effective in you reaching one of these specific goals!

This is explained on the Build Your Own Workout Page but I suggest to pick 4 workouts if you want to focus on 1 specific muscle group (doing any more may be stressing it too much to make progress). OR if you wanted to focus on 2 muscle groups in 1 day, then I would suggest to pick 2-3 from each muscle group you want to work so that you have 4-6 exercises on your day 4 workout. OR you could choose 3 muscle groups and choose 2 from each. You can then do each exercise for 3-4 sets with 8-12 reps for each set! You can also choose to build more than just 1 additional workout, or switch them up every few weeks! The possibilities are endless!