Contact us now to find out how: stacy@changeyourfit.com


3) 1 Mile Run

20 Push-Ups

10 Burpees


4) 1 Mile Run

20 Push-Ups

10 Burpees

10 Tricep Dips



Crank It Up 

Most people need guidance in fitness and like new ideas.  These workouts will keep things new in the gym or from home.  Find some of these to be beneficial from the comfort of your own home or find a friend and crank it up at the gym!  You can do it, you just have to want it and to try!


1) 1 Mile Run

20 Push-Ups

10 Burpees


2) 1 Mile Run

20 Push-Ups

10 Burpees

10 Tricep Dips



This is a great cardio workout that will get your heart pumping and really burn the calories.  For more advance fitness enthusiast run the mile at an average to fast pace.  For beginners walk or walk/jog the mile.  It's all about pushing yourself, but don't be scared to try something new.  It's all about modifications when you need them.  Just keep moving!!


Avg. Calorie Burn: 400-600 

​Time: 45-60 minutes



Warm-Up (5 minutes of shallow squats, jumping jacks, jog in place, front kicks, back kicks, etc.)


20 Donkey Kicks

10 Squat Jumps

30 Seconds Jumping Jacks

(repeat 3x)


20 Alternating Front Lunge (add weight if needed)

15 Squat Jumps

45 Seconds Seal Jacks

(repeat 3x)


20 Alternating Lateral Lunges (add weight if needed)

20 Squat Jumps

60 Seconds Mountain Climbers

(repeat 3x)


45 Second Wall Sit with Weight Between Knees

45 Second Squat w/ Alternating Front Kicks

45 Seconds Plyo Jacks


​Cool Down


Kick Up Your Cardio - Find Your Best 4!

Start sculpting the perfect booty with plenty of lower body exercises!  This workout includes plenty of cardio elements to keep your heart rate within 60-90% of your Max Heart Rate to keep the caloric burn amped. 


Avg. Calorie Burn: 300-500 

​Time: 30-45 minutes


​-

Make it Booty-full