Your Weekly

Workout Plan
Table of Contents

Get inspired with these workouts!

CARDIO
LISS: Low-intensity steady state cardio 2
High Intensity 2
Circuit Training 3
STRENGTH 3
Upper Body 3
Lower Body 4
Full Body 4
DYNAMIC 5
STRETCH 6
Full Body 6
Yoga 6

Focus on form with your exercise guide

STRENGTH EXERCISES 7
Body Weight 7
Upper Body 7
Lower Body 9
Free Weights 12
Upper Body 12
Lower Body 14
Full Body 17
CARDIO & DYNAMIC EXERCISES 18
STRETCHES 24
Regular 24
Yoga 27

Stay motivated

Noom #PsychTricks 33

Plan ahead

Weekly planners 34
Meet your monthly workout schedule

Repeat your 5-6 day workout plan every 4 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LISS Full Body High Intensity Circuit

Week 1 Your Favorite Dynamic REST
Workout! Workout
Upper Body Yoga Full Body Lower Body

Dynamic
High Intensity Circuit LISS
Week 2 Workout REST
Your Favorite
Full Body
Workout!
Upper Body Full Body Lower Body
Full Body

Dynamic Dynamic
High Intensity Circuit LISS
Week 3 Workout REST Workout
Your Favorite
Workout!
Full Body Lower Body Full Body
Upper Body Full Body

Circuit Full Body High Intensity LISS

Week 4 Dynamic REST Your Favorite
Workout Workout!
Full Body Yoga Upper Body Lower Body

= Strength = Stretch = Dynamic = Cardio = Optional

1
Get inspired with these workouts

Freestyle:
CARDIO Complete 20-30 minutes of any
combination of these exercise
When it comes to cardio, we've broken it down into 3 Example: 12 minutes run, 8 minutes bike
types, each with their own benefit. Within each category,
you have tons of options to keep things fresh and fun! Fitness class:
30-60 minute higher intensity class:
Aerobics
LISS: Low-intensity steady state cardio Bootcamp
Circuit training
Choose from these lower intensity workouts: Crossfit
Cycling/spin
Cardio Machines: HIIT
20-30 minutes treadmill incline walk Kickboxing
30-45 minutes treadmill walk Zumba
30-45 minutes spin bike
30-45 minutes elliptical Or choose from these high intensity interval training
(HIIT) workouts:
No Machines:
30-45 minutes bicycle Field (HI)IT (15 minutes)
30-45 minutes walk Make your way to a field of your choice
30-45 minutes swim (baseball, football, soccer, or even the
park!)
Freestyle: Take about 50 steps to designate your
Complete 30-45 minutes of any runway
combination of these exercise Sprint a total of 15 times between point A
Example: 12 minutes incline walk, 12 and point B, resting 30 seconds between
minutes spin bike, 12 minutes elliptical each sprint

Fitness class: Skip (HI)IT (15 minutes)

30-60 minutes lower intensity class: Set your timer for 15 minutes
Barre Jump rope for 30 seconds, rest for 30
Pilates seconds
Martial Arts Repeat until your time is up!
Step
Yoga Spin (HI)IT (20 minutes)
Choose 1 of the following machines
Elliptical
High Intensity Spin bike
Stair Climber
Set your timer for 20 minutes
Choose from these higher intensity workouts:
Alternate between 45 seconds at a
comfortable pace and 15 seconds 'all out'
Cardio Machines:
Repeat until your time is up!
20-30 minutes row machine
20-30 minutes treadmill jog/run
Jump On (HI)IT (20 minutes)
20-30 minutes stair climber
Perform each exercise for 20 seconds, then
rest 10 seconds. After you make it through
No Machines:
each exercise once, rest one minute.
20-30 minutes jog/run
Complete a total of 5 rounds.
Jumping jacks
Squat jumps
Lateral jumps
Drop squats
Jumping lunges

2
Run With (HI)IT (20-30 minutes) Strength N' Stamina Circuit (30 minutes)
Choose one of the following activity Complete 10 rounds of the following circuit, resting 1
combinations (you can use a treadmill or minute between each round
the great outdoors!) 10 pushups
Walk + Speed Walk 10 squats
Speed Walk + Run 10 crunches
Run + Spring
Create a 20-30 minute playlist Run Row Circuit (20 minutes)
Start your activity of choice at a Set a timer for 20 minutes.
comfortable pace Complete as many rounds as possible of:
When the chorus strikes, take your activity 0.25 mile walk or run
up a notch (20-30 seconds) 100 meter row
When the chorus is over, return to your
comfortable pace Upbeat Circuit (30 minutes)
Repeat until your playlist is complete! Circuit A: Repeat 5 times, resting 1 minute between each
round
Own (HI)IT (20 minutes) 30 seconds Star Jacks
Choose 5 of your favorite cardio exercises 30 seconds Toe Taps
Do 4 rounds of each exercise, 30 seconds 30 seconds Drop Squats
on/30 seconds rest Circuit B: Repeat 5 times, resting 1 minute between each
round
30 seconds High Knees
Circuit Training 30 seconds Jumping Jacks
30 seconds Butt Kicks
Choose from one of these circuit training workouts:
Build Your Own Circuit (25 minutes)
Crazy 8's Circuit (30 minutes) Choose 5 of your favorite cardio exercises
Complete 8 rounds of the following circuit, resting 2 Complete 30 seconds of each exercise back-to-
minutes between each round. back without stopping
8 Bodyweight Squats Rest 2 minutes between each round
8 Squat Jumps Complete a total of 5 rounds
8 Bodyweight Lunges
8 Jumping Lunges
8 Bodyweight Side Lunges (each leg)
8 Star Jacks
8 Bodyweight Stiff Leg Deadlifts

New Heights Circuit (25 minutes)

Circuit A: Repeat 3 times, resting 1 minute STRENGTH
between each round
20 Star Jacks When it comes to strength training, you'll be working off
10 Tuck Jumps of a upper body, lower body, full body split. Within each
Circuit B: Repeat 3 times, resting 1 minute between each category, you have many workouts to choose from to
round switch things up and maximize your progress!
20 Mountain Climbers (each leg)
50 High Knees Upper Body
Circuit C: Repeat 3 times, resting 1 minute between each
round
20 Plank Twists Choose from one of these upper body workouts:
10 Lateral Jumps
Circuit D: Repeat 3 times, resting 1 minute between each Upper Body 1: Equipment
round Perform 2 sets of 10-12 reps of the following exercises,
20 Plank Jacks resting 30 - 60 seconds between each set.
50 Jumping Jacks Shoulders: Shoulder Press or Lateral Raise or
Shoulder Machine of Choice
Biceps: Bicep Curls or Hammer Curls or Bicep
Machine of Choice
Chest: Chest Press or Chest Flyes or Chest
Machine of Choice
Triceps: Tricep Kickbacks or Tricep Press or
Tricep Machine of Choice
Back: Bent Over Rows or Reverse Flyes or Back
Machine of Choice

3
Upper Body 2: Body Weight
Go through the following sequence 3 times. Perform 8
reps the first, 12 reps the second, and 15 reps the third
time.
Shoulder Taps
Airplanes
Plank Twists
Pushups
Tricep dips
Upper Body 3: Mixed Equipment
Perform 2 rounds of the following, resting 1 minute
between each 2 exercise sequence.
10 Weighted Chest Presses, 15 Bodyweight
Pushups
10 Weighted Bent Over Rows, 15 Bodyweight
Supermans
10 Weighted Bicep Curls (each arm),
15 Bodyweight Plank Presses
10 Weighted Tricep Kickbacks (each arm),
15 Bodyweight Tricep Dips (each arm)
10 Weighted Lateral Raises (each arm),
15 Bodyweight Shoulder Taps
Upper Body 4: Burn Out
Perform 3 sets of as many reps as possible for each of
the following exercises:
Pushups
Crunches
Tricep Dips
Supermans
Plank (hold for time)
Make sure to write down your score so you can
compare your progress over time!
Upper Body 5: Build Your Own
Pick 6 "Upper Body" exercises from your Exercise
Guide -- 3 that are easier for you, 3 that are more
challenging.
Perform 3 sets of 10-12 reps of each
"challenging" exercise, resting 1-2 minutes in
between.
Perform 3 sets of 15-20 reps of each "easier"
exercise, resting 30 seconds in between.
Lower Body 2: Mixed Equipment
Perform 2 rounds of the following, resting 1 minute
between each 2 exercise sequence.
10 Weighted Squats, 15 Bodyweight Squats
10 Weighted Stiff Leg Deadlifts, 15 Bodyweight
Stiff Leg Deadlifts
10 Weighted Forward Lunges (each leg),
15 Bodyweight Forward Lunges (each leg)
10 Weighted Side Lunges (each leg),
15 Bodyweight Side Lunges (each leg)
Lower Body 3: Body Weight
Go through the following sequence 3 times. Perform 8
reps the first, 12 reps the second, and 15 reps the third
time.
Split Squats
Straight Leg Deadlift
Curtsy Lunges
Squats
Single Leg Deadlift
Lower Body 4: Burn Out
Perform 3 sets of as many reps as possible for each of
the following exercises:
Squats
Reverse Lunges
Glute Bridges
Side Lunges
Wall Sit (hold for time)
Make sure to write down your score so you can
compare your progress over time!
Lower Body 5: Build Your Own
Pick 3 "Lower Body" exercises that have a
"Weighted" and "Bodyweight" option from your
Exercise Guide (for example, lunges, squats, and
deadlifts).
Perform 3 sets of 10-12 reps of each exercise
weighted, resting 1-2 minutes in between.
Perform 3 sets of 15-20 reps of each exercise
unweighted, resting 30 seconds in between.
Full Body

Choose from one of these full body workouts:

Lower Body
Full Body 1: Free Weights
Choose from one of these lower body workouts: Perform 2 sets of 10-12 reps of the following exercises,
resting 30 - 60 seconds between each set.
Lower Body 1: Free Weights Bicep Curls
Perform 4 sets of 10-12 reps of the following exercises, Goblet Squats
resting 30 - 60 seconds between each set. Bent Over Rows
Hamstrings: Straight Leg Deadlifts or Single Leg Reverse Lunges
Deadlifts or Hamstring Machine of Choice Tricep Press
Glutes: Sumo Squats or Deadlifts or Glute Deadlifts
Machine of Choice Chest Flyes
Quads: Step Ups or Split Squats or Chest Machine Walking Lunges
of Choice Shoulder Press
Calves: Calve Raises or Calf Machine of Choice Plank Twists

4
Full Body 2: Mixed Equipment
Complete 25 reps of each of the following exercises.
Take your time and split the reps into as many sets as
you need to maintain proper form!
Squat Press DYNAMIC
Push Ups
Deadlift Row Dynamic workouts are the total package. These
Medicine Ball Slams functional workouts will give you the best bang for your
Lunge Curls (time) buck and will help increase your cardio, strength,
Sit Ups and stamina, all at once!
Full Body 3: Body Weight AMRAP Ante
Go through the following sequence 3 times. Perform 8 Set your timer for 15 minutes. Complete as many
reps the first, 12 reps the second, and 15 reps the third rounds as possible (AMRAP) of the following:
time. 10 Push Ups
Split Squats 10 Squats
Pushups 10 Crunches
Curtsy Lunges Make sure to keep track of your score - this will be a
Airplanes great way to measure your progress over time!
Squats
Tricep Dips AMRAP Advanced
Set your timer for 15 minutes. Complete as many
Full Body 4: Burn Out rounds as possible (AMRAP) of the following:
Perform 1 sets of as many reps as possible of the 10 Kettlebell Swings
following 10 exercises, resting as long as you need in 10 Burpees
between. 10 Squat Tosses
1. Squats Make sure to keep track of your score - this will be a
2. Push ups great way to measure your progress over time!
3. Step ups
4. Plank Presses Burp n' burn
5. Tricep Dips Complete 100 burpees. Break it down is as many sets
6. Glute Bridges as it takes for you to finish!
7. Supermans Each time you try this workout, challenge yourself to
8. Shoulder Taps break it down into one less set.
9. Split Squats
10. Crunches Endurance EMOM
Set your timer for 15 minutes. Every minute on the
Full Body 5: Build Your Own (Strength) minute (EMOM) complete 50 jump ropes. Not feeling
Pick 6 "Weighted" exercises from your Exercise jump ropes? Drop down and give us 12 squat jumps
Guide: every minute instead.
Choose a weight that challenges you (you should
need to rest at least 1 minute after each set) Core challenge
Perform 3 sets 10-12 reps of each exercise, Set your timer. Repeat each circuit 3 times through,
resting 1-2 minutes between each set. resting 1 minute in between:
Circuit A
Full Body 6: Build Your Own (Endurance) 30 seconds Plank
Pick 6 "Bodyweight" exercises from your Exercise 30 seconds (right) Side plank
Guide. 30 seconds (left) Side plank
Perform 3 sets of 15-20 reps of each exercise, 30 seconds Plank Twists
resting no more than 30 seconds between each Circuit B
set. 10 Inchworms
10 Plank Presses
10 Bear Crawls (each side)
10 Shoulder Taps (each side)

5
Football frolick Yoga
Go somewhere you have a lot of space to play around.
Measure out 50 steps (about 50 feet) -- this will be your Choose from the following yoga sequences or create
runway. your own using your Exercise Guide:
Complete 5 rounds of the following on your runway,
walking back to the "start" each time for rest: Free Flow
Long Jumps Move through the following yoga poses 3-5 times:
Side Shuffles (right) Child's Pose
Side Shuffles (left) Table Top
Inch Worms Cat
Forward Skips Cow
Sprint Downward Dog
Forward Fold
Plyo pyramid Halfway Lift
Make your way up this challenging pyramid. Once you Forward Fold
reach the top, make your way back down! Chair
2 Butt Kicks Forward Fold
4 Squat Jumps Plank
6 Lateral Jumps Downward Dog
8 Jumping Lunges Table Top
10 Burpees Cat
12 Plank Jacks Cow
14 Drop Squats Child's Pose
16 High Knees
18 Star Jacks Sun Salutation
20 Mountain Climbers Move through the following yoga poses 3-5 times:
Finding one of these too challenging right now? Switch Downward Dog
it up any of our dynamic exercises! Forward Fold
And how long did it take you? Can you improve your Halfway Lift
time with each workout? Forward Fold
Mountain Pose
Back Bend
Forward Fold
Halfway Lift
Forward Fold
Plank
Chaturanga
Upward Dog
STRETCH Downward Dog

Full Body Warrior Walk

Move through the following yoga poses 3-5 times:
Choose from the following stretching routines, or create Downward Dog
your own: Three-Legged Dog (Right Leg Up)
Warrior 1 (Right Leg Leads)
Basic Body Stretch Warrior 2 (Right Leg Leads)
Hold each stretch for 15-20 seconds. Reverse Warrior
Plank
Deep Restoration Chaturanga
Hold each stretch for 30-45 seconds. Upward Dog
Downward Dog
Progressive Flexibility Three-Legged Dog (Left Leg Up)
Hold each stretch for 15 seconds, inhale, and deepen Warrior 1 (Left Leg Leads)
the stretch as you exhale and hold 15 more seconds. Warrior 2 (Left Leg Leads)
Reverse Warrior
Plank
Chaturanga
Upward Dog
Downward Dog

6
Focus on form with your exercise guide

STRENGTH EXERCISES

Body Weight
Upper Body

1 2
Airplanes

Lying face down with your arms stretched out to the side,
raise your arms as high off the ground as you can and
slowly return to the starting position.
Be sure to initiate the movement from your shoulders.

1 2

Crunches

Lie on the ground with your knees bent and place your
fingertips by your ears. Engage your core enough for your
shoulder blades to lift off the floor.

Plank

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core and
make sure not to round or arch your back so that your
body's in a straight line.

1 2

Plank Presses

Start in a pushup position and lower yourself to a lower

pushup plank position, dropping down one elbow at a
time. Then, return to a pushup position one arm at a time.
Make sure to alternate between 'leading' hands and keep
your core tight! 3 4

7
 1 2
Plank Twists

Start in plank position. Keeping your core tight, twist

each hip towards the ground, alternating back and forth.

1 2
Pushups

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core and
make sure not to round or arch your back so that your
body's in a straight line. Keep your elbow close to your
body as you bend them towards the back wall and your
body lowers towards the floor. Push through the palms
of your hands to return to the starting position. Squeeze
your core and make sure not to round or arch your back
so that your body's in a straight line.
Too challenging? Try placing your hands on a higher
surface, such as on the edge of a table or on a wall.

1 2
Shoulder Taps

Start in a plank position. Keep your core tight and your

hips parallel to the ground as you alternate between
tapping your right hand to your left shoulder and your left
hand to your right shoulder.
3 4

Side Plank

Distribute your weight between your forearm and toes,

and squeeze your core as you hold so that your body is in
a straight line.
Too challenging? Lower your bottom knee to the ground
for extra support.

1 2
Sit Ups

Lie on the ground with your knees bent and cross your
arms over your chest. Keep your spine straight and
squeeze your core as you sit up to touch your elbows to
your knees.

8
 1 2
Supermans

Lying face down with your arms stretched forward, raise

your arms as high off the ground as you can and slowly
return to the starting position.
Be sure to initiate the movement from your shoulders.

1 2
Tricep Dips

Sit on a chair, box, bench, or step, and place your hands on

either side of you, gripping to your seat. Extend your legs
out long in front of you and lift your butt off your seat.
Keep your shoulders back and elbows in as you bend your
elbows and lower your body to the ground. Push through
the palm of your hands to return to hover above your seat.

1 2
V-Sits

Start with your body in a "V" position and slowly lower your
upper and lower body towards (but not touching) the
ground. Keep your spine straight and squeeze your core to
return to the starting position.

Lower Body

1 2
Calf Raises

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground. With control,
lift your heels fully off the ground so that your are standing
on your toes and lower your heels back to the starting
position.

1 2
Curtsy Lunges

From a standing position, step one foot back across your

body at a 45 degree angle from your planted foot and
lower your back knee to hover about 2 inches above the
ground. Push through your planted heel to return to the
starting position and alternate legs.

9
 1 2
Forward Lunges

From a standing position, step one foot about 2 feet

forward and lower your back knee to hover about 2 inches
above the ground. Push through your front heel to return
to the starting position and alternate legs.
3

1 2
Glute Bridges

Lie on the ground with your knees bent and your arms by
your side. Push through your heels and squeeze your
glutes to raise your hips as high as possible before
returning to the starting position.

1 2
Reverse Lunges

From a standing position, step one foot back about 2 feet

and lower your back knee to hover about 2 inches above
the ground. Push through your front heel to return to the
starting position and alternate legs.
3

1 2
Side Lunges

From a standing position with your toes pointing forward,

step one foot out to your side about 2 feet and sit your
hips backwards to initiate a bend at the knee until your
thigh reaches as close to parallel to the ground.

10
 1 2
Single Leg Deadlift

From a standing position with you knees slightly bent and

your arms in front of your body, put your weight in one leg.
Keep your back as straight as possible and bend at your
hips so that your upper body makes it's way forward and
your lifted leg makes it's way backward, eventually both
parallel to the ground in a "T" position. Return slowly to the
starting position and alternate legs.

1 2
Single Leg Glute Bridges

Lie on the ground with your knees bent and your arms by
your side. Raise one leg about six inches off the ground,
squeeze your glutes, and push through the heel of the foot
that is planted to raise your hips as high as possible
before returning to the starting position.

1 2
Split Squats

Raise one foot onto a box, step, chair, or bench about 2

feet behind you. Keep your body in a straight line and your
weight in your front heel. Bend your front knee as you
squat towards the ground and push through your front
heel to return to the starting position.

1 2
Squats

With your feet shoulder width apart and facing forward, sit
your hips back and bend your knees to get your thighs as
close as parallel to the ground as possible. Push through
your heels to return to the starting position.

1 2
Step Ups

Plant one foot on a box, step, chair, or bench. Keep your

body in a straight line and press through the heel of this
foot to step up onto the platform before returning with
control to the starting position.

1 2
Straight Leg Deadlift

From a standing position with your knees slightly bent and

your arms in front of your body, bend at your hips until
your upper body is parallel to the ground. Keep your back
straight, your weight in your heels, your hands grazing the
front of your legs, and reach your butt as far back as
possible!

11
 1 2
Walking Lunges

Step one foot forward about 2 feet forward and lower your
back knee to hover about 2 inches above the ground.
Transfer your weight to the front leg and push through
your front heel as you bring your back foot to join the front
foot. Take the next step forward with the alternate leg. 4
3

Free Weights
Upper Body

1 2
Bent Over Rows

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, extend your
arms down towards the ground. Contract your back
muscles as you pull your elbows back towards the ceiling
until they reach either side of your body before returning
slowly to the starting position.

1 2
Bicep Curls

Start with your arms by your side, holding one weight in

each hand. Contract your biceps, bend at your elbows, and
turn your palms upwards as you lift the weights up
towards your shoulders.

1 2
Chest Flyes

Lie flat on a bench or on the ground. Hold one weight in

each hand and extend your arms with a slight bend at the
elbows so that they are perpendicular to your body with
your palms facing each other. Lower the weights out to
either side of your body to a "T" position before
contracting your chest muscles to extend your arms once
again.

1 2
Chest Press

Lie flat on a bench or on the ground. Hold one weight in

each hand and extend your arms so that they are
perpendicular to your body. Lower your arms by bending at
your elbows until they make a 90 degree angle at either
side of your body before contracting your chest muscles
to extend your arms once again.

12
 1 2
Hammer Curls

Start with your arms by your side, holding one weight in

each hand. Contract your biceps, bend at your elbows, and
keep your palms facing each other as you lift the weights
up towards your shoulders.

1 2
Lateral Raise

Holding one weight in each hand by your sides, contract

your shoulder muscles as you lift your arms out to the side
until they are parallel to the ground before returning slowly
to the starting position.

1 2
Overhead Tricep Press

Holding one weight in each hand, extend your arms

directly overhead with your palms facing each other. Keep
your elbows close to your ears as you lower the weights
behind your head until your elbows are bent to 90 degrees.

1 2
Reverse Flyes

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, extend your
arms down towards the ground. Contract your back
muscles and squeeze your shoulder blades together as
you extend your arms up towards the ceiling and out to the
side to a "T" position before returning slowly to the starting
position.

1 2
Shoulder Press

Sit on a chair or bench. Holding one weight in each hand,

bend your elbows and place your upper arms parallel to
the ground to start. Making sure not to shrug your
shoulders, push the weights overhead to extend your arms
before returning to the starting position.

1 2
Tricep Kickbacks

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, bend your
elbows and hug your upper arms to the side of your body.
Contract your triceps as you straighten your elbows until
your arms are fully extended behind you before returning
slowly to the starting position.

13
Lower Body

1 2
Calf Raises

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground, holding one
weight in each hand. With control, lift your heels fully off
the ground so that your are standing on your toes and
lower your heels back to the starting position.

1 2
Conventional Deadlifts

Holding one weight in each hand, stand with your feet

shoulder width apart and your arms extended in front of
your body. Sit your hips towards the back wall and bend
your knees slightly as you keep your back straight and
your chest comes slightly forward. Press through your
heels and squeeze your glutes to return to the starting
position.

1 2
Curtsy Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot back across your body at
a 45 degree angle from your planted foot and lower your
back knee to hover about 2 inches above the ground. Push
through your planted heel to return to the starting position
and alternate legs.

1 2
Forward Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot about 2 feet forward and
lower your back knee to hover about 2 inches above the
ground. Push through your front heel to return to the
starting position and alternate legs.
3

14
 1 2
Goblet Squat

Stand with your feet shoulder width apart holding one

weight between your hands at your chest. Sit your hips
back as you bend your knees to get your thighs as close
as parallel to the ground as possible. Push through your
heels to return to the starting position.

1 2
Glute Bridges

Lie on the ground with your knees bent, your arms by your
side, and a secure a weight across your hips using your
hands. Push through your heels and squeeze your glutes
to raise your hips as high as possible before returning to
the starting position.

1 2
Reverse Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot back about 2 feet and
lower your back knee to hover about 2 inches above the
ground. Push through your front heel to return to the
starting position and alternate legs.
3

1 2
Side Lunges

Hold one weight between your hands at chest level. From

a standing position with your toes pointing forward, step
one foot out to your side about 2 feet and sit your hips
backwards to initiate a bend at the knee until your thigh
reaches as close to parallel to the ground.

1 2
Single Leg Deadlift

From a standing position with you knees slightly bent and

your arms in front of your body with one weight in each
hand, put your weight in one leg. Keep your back as
straight as possible and bend at your hips so that your
upper body makes it's way forward and your lifted leg
makes it's way backward, eventually both parallel to the
ground in a "T" position. Return slowly to the starting
position and alternate legs.

15
 1 2
Single Leg Glute Bridges

Lie on the ground with your knees bent holding a weight

across your hips. Raise one leg about six inches off the
ground, squeeze your glutes, and push through the heel of
the foot that is planted to raise your hips as high as
possible before returning to the starting position.

1 2
Split Squats

Hold one weight in each hand at your sides. Raise one foot
onto a box, step, chair, or bench about 2 feet behind you.
Keep your body in a straight line and your weight in your
front heel. Bend your front knee as you squat towards the
ground and push through your front heel to return to the
starting position.

1 2
Squats

Hold one weight in each hand with your elbows bent and
hands at your shoulders. With your feet shoulder width
apart and facing forward, sit your hips back and bend your
knees to get your thighs as close as parallel to the ground
as possible. Push through your heels to return to the
starting position.

1 2
Step Ups

Hold one weight in each hand at your sides. Plant one foot
on a box, step, chair, or bench. Keep your body in a straight
line and press through the heel of this foot to step up onto
the platform before returning with control to the starting
position.

1 2
Straight Leg Deadlift

From a standing position with your knees slightly bent and

your arms in front of your body with one weight in each
hand, bend at your hips until your upper body is parallel to
the ground. Keep your back straight, your weight in your
heels, your hands grazing the front of your legs, and reach
your butt as far back as possible!

1 2
Sumo Squats

Stand with your feet wider than shoulder width apart, your
knees and toes pointed out to a 45 degree angle, and your
arms in front of your body holding one weight between
your hands. Sit your hips back as you bend your knees to
get your thighs as close as parallel to the ground as
possible. Push through your heels to return to the starting
position.

16
Full Body

1 2
Deadlift Row

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground, holding one
weight in each hand. With control, lift your heels fully off
the ground so that your are standing on your toes and
lower your heels back to the starting position.
3 4

1 2
Lunge Curls

Holding one weight in each hand, stand with your feet

slightly closer than shoulder width, staggering one foot
about 2 feet behind the other. Keeping your weight in your
front leg, lower your back knee to hover about 2 inches
above the ground. At the same time, bend at your elbows
and contract your biceps as you bring the weights towards
your shoulders. Push through your front heel to rise and
lower the weights back to by your sides as you return
slowly to the starting position.

1 2
Squat Push

Stand with your feet shoulder width apart and hold one
between your hands at the center of your chest. Sit your
hips back as you bend your knees to get your thighs as
close as parallel to the ground as possible. Push through
your heels to return to a standing position as you extend
4
your arms straight out in front of you, parallel to the 3
ground, before returning slowly to the starting position.

17
 1 2
Squat Press

Stand with your feet shoulder width apart and hold one
weight in each hand at your shoulders with your palms
facing in. Sit your hips back as you bend your knees to get
your thighs as close as parallel to the ground as possible.
Push through your heels to return to a standing position as
3 4
you extend your arms all the way up towards the ceiling
before returning slowly to the starting position.

CARDIO + DYNAMIC EXERCISES

1 2
Bear Crawls

From down on all fours, lift your knees slightly off the
ground so that only your hands and feet are in contact
with the ground. Place your right hand and left foot slightly
ahead and plant them down before bringing your left hand
and right foot slightly ahead.
3

1 2

Box Jumps

Place a box, step, or bench in front of you. Bend your

knees slightly before jumping up to land on the platform.
Step back down before beginning once more.
This is an advanced, high-impact move -- start small and
work your way up!

18
 1 2
Burpees

From a standing position, drop down into a ball, then jump

your feet back behind you to land in a pushup position.
Jump your feet back in and jump up to reach the sky.
Want an extra challenge? When you jump your feet back,
drop your whole body to the floor and pick it back up as
3 4
you jump back to a ball.

1 2
Butt Kicks

Stand with your feet shoulder width apart, transfer your

weight into one foot, and lift your other foot off the ground
as you drive your heel towards your butt. Then, bring your
foot back to the ground and transfer your weight here to
jump your other foot off the ground and drive your heel
towards your butt.

1 2
Drop Squats

Stand with your feet close together and your arms in front
of your body. Jump your feet out slightly further than
shoulder width apart and sit your hips back to a squat
position as your arms drop to touch the floor. Push
through your heels to jump back to the starting position.

1 2
Forward Skips

With one foot in 2 feet in front of the other staggered

shoulder width apart, transfer your weight into the front
foot and push through your heel as you drive your back
knee up and forward to skip forward. As this foot lands,
bend your knee and push through your heel to drive your
3
back foot to skip forward.

19
 1 2
High Knees

Stand with your feet shoulder width apart, transfer your

weight into one foot, and lift your other foot off the ground
as you drive your knee towards your chest. Then, bring
your foot back to the ground and transfer your weight here
to jump your other foot off the ground and drive your knee
into your chest.

1 2
Inch Worms

Stand in a forward fold and touch your palms to the

ground in front of you. Keep your core tight as you start to
walk your hands out in front of you one at a time as you
make your way to an upward pushup position. Then slowly
walk your feet towards your hands one at a time to return
3 4
to a forward fold.

Jump Rope

Keep a slight bend in your knees as you skip rope to

cushion your landings.

1 2
Jumping Lunges

From a standing position, step one foot back about 2 feet

and lower your back knee to hover about 2 inches above
the ground. Push through your feet to jump up in the air,
bringing your back foot forward and your front foot back,
bending your knees as you land in a lunge position on the
3
opposite side.

20
 1 2
Jumping Jacks

Stand with your feet close together and your arms at the
sides of your body. Jump your feet out slightly further than
shoulder width apart as your arms up and out to make a
star before jumping back to the starting position.

1 2
Kettlebell Swings

With your feet shoulder width apart holding a kettlebell in

front of your body, sit your hips back and bend your knees
and lower the kettlebell slightly.Push through your heels to
stand up straight and lift the kettlebell to eye level before
returning to sit your hips back and lower the kettlebell
once again.

1 2
Lateral Jumps

From a standing position, jump to one side as far as you

can. Land on your outside leg as you let the opposite leg
swing behind this leg. Then, swing your lifted leg back
towards the center as you jump to land on this leg and
swing your other foot behind.
3

1 2
Long Jumps

From a standing position, swing your arms behind you and

bend your knees slightly. Push through your heels as you
propel your arms out in front of you to jump forwards.
Make sure to bend your knees as you land and swing your
arms back to the starting position.
3

21
 1 2
Medicine Ball Slams

Stand with your feet shoulder width apart and hold a

medicine ball overhead. Bend your knees slightly as you
slam the ball towards the ground and catch the ball before
returning to the starting position.

1 2
Mountain Climbers

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core and keep
your back straight as you drive one knee at a time towards
your nose, almost 'running' on the ground.

1 2
Plank Jacks

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core as you
jump your feet out and in - slightly further than hips width
to touching.

1 2
Side Shuffles

Start in a squat position and reach one foot out further to

the side. Transfer your weight into this leading foot and
push through your heel to shuffle your other foot towards
your leading foot before reaching your leading foot out
once more.
3

Sprints

Keep your upper body upright, keep your elbows in, and
use your arms to help propel your body forward.

22
 1 2
Squat Jumps

With your feet shoulder width apart and facing forward, sit
your hips back and bend your knees to get your thighs as
close as parallel to the ground as possible. Push through
your heels to jump up and lift your feet off the ground and
bend your knees to soften your landing as you return to
the squat position.

1 2
Star Jacks

Start in a ball on the floor. Push through your heels to land

in a star position on the ground, before jumping back to
the starting position.

1 2
Toe Taps

With small step or platform about 1 foot in front of you,

alternate between tapping your right toes and left toes on
the platform.

23
STRETCHES
Regular

Abdominal Ankle

Biceps Calves

24
Glutes Hamstrings

Hips Lats

Lower Back Inner Thighs

25
Neck Quadriceps

Shoulders Triceps

26
Yoga

Back Bends

Cat

27
Chair

Chaturanga

Child’s Pose

28
 Cow

Halfway Lift

Plank

29
Downward Dog

Forward Fold

Mountain Pose

30
 Reverse Warrior

Table Top

Three-Legged Dog

31
Upward Dog

Warrior 1

Warrior 2

32
Stay motivated with Noom's top 12 #PsychTricks

Lay it all on the line: Heading out for an early run in the morning? Heading to a workout class after work? Lay your
gear out or pack your bag the night before -- clothing, towel, water bottle, sneakers -- anything you need for success.
This way, you'll be one step closer to getting out the door!

BUDDY UP: … Because working out is always more fun with friends. Studies show that when you partner up, you're
more likely to workout longer and with greater intensity, or even workout at all!

Think about the "AFTER": … And no, we're not talking the after photo! Have you ever dragged your butt to the gym
despite not wanting to workout? We've been there, too! But did you regret going afterwards? Chances are, you were
happy you did. So next time you're feeling like skipping your workout simply because you don't feel like it, think about
how you'll feel after -- accomplished with a side of endorphins.

Move with JOY: A lot of people have it ingrained that exercise has to feel miserable. If you're doing something you
don't enjoy, this could very well be true, but we can promise you right now that you won't stick to a plan that you don't
enjoy. We've provided you with a plan that includes tons of options. Choose workouts that make you feel good --
whether that's a salsa class, a yoga flow, or a sweaty high intensity workout.

Be KIND to yourself: It's not uncommon for people to workout because they dislike something about their physical
bodies or are embarrassed about their physical fitness. Choosing to workout out out of love for yourself and your
body and focusing on the good working out as being an act of kindness (helping increase your energy, reduce your
stress, and keep your body working optimally) will keep your motivation sky high and make working out more
pleasurable.

REDEFINE exercise -- every minute counts: Press the snooze button one too many times and only have time for a
10 minute walk instead of the spin class you had planned? Go for it. A shorter workout is better than no workout. No
time for a 30 minute walk, like ever? You can also break your workout up into pockets throughout the day. Lose that
all-or-nothing mentality and remember that consistency is key in building any habit. Every minute counts and exercise
isn't limited to the confines of a gym.

Set goals, not limits: Our minds tend to get hung up on what we can't do, our current limitations -- how our squats
need work, how we can't run a mile without stopping, how we still can't touch our toes after all these years. Choose to
see these obstacles as opportunities to set goals for yourself.

Change "I can't" to "I'll try": How many times have you told yourself you "can't" do something before even giving it a
try? We often underestimate ourselves. Make a pledge that you'll give everything a go at least once. Worst case, you
scale back and work your way up to something that's too challenging for you right now!

Focus on progress, not perfection: It's easy to focus on your goals, but don't lose sight of the process. Focus on
your progress each day and celebrate your successes (however big or small) along the way.

PLAN ahead: Make use of the fill-in-the-blank templates we've provided you with to plan your workouts ahead of
time. This can help you mentally prepare, get pumped, and be more efficient when you get to doing each workout.

But be FLEXIBLE: … And by flexible we don't mean being able to touch your toes (or at least just yet). Being flexible
means that you are able to roll with the curveballs life throws you. Planned to hit the gym for a bike ride and some
light weights after work but forget your sneakers? Go home, take a walk, and do a bodyweight workout.

And LISTEN TO YOUR BODY! Did you plan for an intense workout but woke up feeling sore everywhere? Your
workout plan is a guide, but your body is the ultimate guide. Some days it might be best to sit a sweaty cardio session
in for some yoga or a lighter strength session. Ask your body what it wants and needs today, in this moment, and
honor it.

33
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LISS Full Body High Intensity Circuit

Week Your Favorite Dynamic

REST
1 Workout! Workout

Upper Body Yoga Full Body Lower Body

Dynamic LISS
High Intensity Circuit
Workout
Week
Your Favorite
2 Workout!
Full Body REST

Upper Body Full Body Lower Body

Full Body

Dynamic Dynamic
High Intensity Circuit LISS
Workout Workout
Week
Your Favorite
3 REST
Workout!

Full Body Lower Body Full Body

Upper Body Full Body

Circuit Full Body High Intensity LISS

Week
Dynamic Your Favorite
4 Workout
REST Workout!

Full Body Yoga Upper Body Lower Body

= Strength = Stretch = Dynamic = Cardio = Optional

34
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LISS Full Body High Intensity Circuit

Week Your Favorite Dynamic

REST
1 Workout! Workout

Upper Body Yoga Full Body Lower Body

Dynamic LISS
High Intensity Circuit
Workout
Week
Your Favorite
2 Workout!
Full Body REST

Upper Body Full Body Lower Body

Full Body

Dynamic Dynamic
High Intensity Circuit LISS
Workout Workout
Week
Your Favorite
3 REST
Workout!

Full Body Lower Body Full Body

Upper Body Full Body

Circuit Full Body High Intensity LISS

Week
Dynamic Your Favorite
4 Workout
REST Workout!

Full Body Yoga Upper Body Lower Body

= Strength = Stretch = Dynamic = Cardio = Optional

35
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LISS Full Body High Intensity Circuit

Week Your Favorite Dynamic

REST
1 Workout! Workout

Upper Body Yoga Full Body Lower Body

Dynamic LISS
High Intensity Circuit
Workout
Week
Your Favorite
2 Workout!
Full Body REST

Upper Body Full Body Lower Body

Full Body

Dynamic Dynamic
High Intensity Circuit LISS
Workout Workout
Week
Your Favorite
3 REST
Workout!

Full Body Lower Body Full Body

Upper Body Full Body

Circuit Full Body High Intensity LISS

Week
Dynamic Your Favorite
4 Workout
REST Workout!

Full Body Yoga Upper Body Lower Body

= Strength = Stretch = Dynamic = Cardio = Optional

36
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LISS Full Body High Intensity Circuit

Week Your Favorite Dynamic

REST
1 Workout! Workout

Upper Body Yoga Full Body Lower Body

Dynamic LISS
High Intensity Circuit
Workout
Week
Your Favorite
2 Workout!
Full Body REST

Upper Body Full Body Lower Body

Full Body

Dynamic Dynamic
High Intensity Circuit LISS
Workout Workout
Week
Your Favorite
3 REST
Workout!

Full Body Lower Body Full Body

Upper Body Full Body

Circuit Full Body High Intensity LISS

Week
Dynamic Your Favorite
4 Workout
REST Workout!

Full Body Yoga Upper Body Lower Body

= Strength = Stretch = Dynamic = Cardio = Optional

37