Oad Workout Manual 2023

ONE AND DONE
WORKOUT
MANUAL
All You Need Is One Minute
MEREDITH SHIRK CPT, FNS, WLS

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TABLE OF CONTENTS
Welcome to Your One & Done Workout and Exercise Guide!
Introduction 01
What You Need For Your Workouts 02
Tips & Tricks to Get Started 03-05
Workout Calendars 06-09
Beginner Workout Series 10-17
Intermediate Workout Series 18-25
Workout Table of Contents 26-35
Workout Descriptions 36-69

ABOUT MEREDITH SHIRK, CPT
Meredith Shirk has been in the health

and fitness industry for over a decade
with a Magna Cum Laude Biology
degree, certification as a personal
trainer with certifications from the
National Academy of Sports Medicine
(NASM) in Fitness Nutrition, Behavior
Change, and Weight Loss.
Over the years she’s helped athletes,

celebrities, models… and people just
like yourself… make their dreams
become reality and achieve their best
body, inside and out.
“Mere,” as her clients and subscribers know her, is the CEO of Svelte
Media & Training. She’s also the creator of the cutting-edge 7-minute
workout plan, One & Done, which she’s successfully taught to clients for
over 12 years now.
Mere has over 1.5 Million subscribers and followers combined on

Facebook YouTube, where she spreads her message of achieving ‘total
mind, body, and health’ globally.
LETS GET SOCIAL!

Double click the icons below to follow and subscribe to stay up to
date with free video workouts, weight loss tips, recipes and more.
1
WHAT YOU NEED FOR YOUR WORKOUTS
The greatest part is that you don’t need ANY

equipment! All you need is the following:
Yourself
A Mat or Towel
A Watch (digital or with second hand) or Timer
Water
2
TIPS AND TRICKS TO GET STARTED!
Some Basics
Each of the 14 ‘One-Minute Workouts’ are 10 minutes long with:
A 2-minute warm-up
A 7-minute sprint and recover cycle
A 1-minute flow-down
The warm-up and the flow-down will be the same for each
One Minute Workout, but the sprint and recover cycle will
be chosen from a set of unique combinations for each
movement.
These workouts are based on sprint interval training
Within the Sprint and Recover Cycle:
You will perform 20 seconds of sprint interval training (SIT),

followed by 2 minutes of active recovery. This cycle is
repeated 3 times for a total of 7 minutes.
PUTTING IT ALL TOGETHER

I have linked your warm-up and flow down 4 times,
creating 4 unique workouts that have you only performing
your SIT for a total of one-minute.
3
HOW TO DOWNSCALE EACH WORKOUT
If you are having a hard time keeping up with the sprint-

recover cycle, IT’S OK! I want you to do your best and
remember…
…one minute is all you need. Just by giving it your best, you
will build a habit structure that will make you MASSIVELY
successful in the long-run!
Take your time.
I want you to succeed. If you need to slow down, then slow

down, BUT DO NOT stop. Consistency is key, and I want you to
do 110% of what your ability can handle. We can build you up.
HOW TO MODIFY EACH WORKOUT
Decrease recovery time between your sprint intervals, so

instead of 2 minutes, take 1 minute of active recovery.
Increase the amount of cycles. Although you will get amazing

results from the traditional One Minute Workout, you can
always increase the number of sprint-recover cycles that you
perform. Instead of 3 cycles, you can increase it to 4 or 5 cycles.
Add small weights to appropriate exercises. You can add

weights to things like squats, presses, rows, etc.
4
WORKOUT TIMES AND DAYS
I am a HUGE fan of morning workouts, but I know that some

of you may not be so “morning-oriented”. The MOST
important thing is that you actually DO the workout. I don’t
care what time you get it done, just GET IT DONE!
OFF DAYS
As you will notice on the workout calendar, you have:
Beginner- 3 workouts a week

Intermediate- 4 workouts a week
Advanced- 6 workouts a week
On your off days, I have assigned you to do a 20-minute walk

OR something active.
I encourage you to do more than a 20-minute or longer walk.

You can also use one of your workouts on these days, if you
are feeling energized!
5
WORKOUT CALENDARS
For the workout calendars, you have different workout days, based
on your fitness level
At the Beginner Level, you should work out 3 times

per week.
At the Intermediate Level, you should work out 4 times

per week.
At the Advanced Level, you should work out 5-7 times

per week.
We have provided one sample workout for each fitness level,

but you adjust the frequency and the days based on your own
needs.
Check off each workout, as you complete it!
ACCESS YOUR WORKOUT VIDEOS HERE

BEGINNER SERIES
INTERMEDIATE SERIES
6
BEGINNER WORKOUT CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUT WALK WORKOUT WALK
ACCELERATE 20 MINUTE BURST 20 MINUTE BLAST 20 MINUTE

FUN DAY
SLIMMER 20 MINUTE LEAN OUT 20 MINUTE DYNAMIC 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUTS WALK WORKOUT WALK
TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN 20 MINUTE

FUN DAY
DAY 29 DAY 30 DAY 31
STRENGTHEN 20 MINUTE INVIGORATE

WORKOUT WALK WORKOUT
7
INTERMEDIATE WORKOUT CALENDAR
SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE ACCELERATE

WORKOUT WALK WORKOUT WALK WORKOUT WALK WORKOUT
BURST 20 MINUTE BLAST 20 MINUTE SLIMMER 20 MINUTE LEAN OUT

DYNAMIC 20 MINUTE TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN

DAY 22 DAY 23 DAY 24
STRENGTHEN 20 MINUTE TONE

WORKOUT WALK WORKOUT
8
ADVANCED WORKOUT CALENDAR
SPEED AGILITY MOMENTUM ACCELERATE BURST BLAST 20 MINUTE

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WALK
SLIMMER LEAN OUT DYNAMIC TORCH TONE TIGHTEN 20 MINUTE

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WALK
DAY 15 DAY 16
STRENGTHEN INVIGORATE
WORKOUT WORKOUT
Note: This calendar features the same intermediate workouts

but in a different sequence or arrangement.
9
BEGINNER WORKOUT SERIES
WARM-UP & FLOW-DOWN
Do the Warm-Up before each workout and the Flow-Down after.
WARM UP:
EXERCISE TIME
Good Mornings 30 Seconds

Squat-Reach 30 Seconds
Squat-Twist 30 Seconds
Butt Kicking Jacks 30 Seconds
FLOW DOWN:
EXERCISE TIME
Around the World (R) 15 Seconds

Around the World (L) 15 Seconds
Hip Circles 15 Seconds
Child’s Pose 15 Seconds
10
SPEED WORKOUT
Increase number of rounds for a more advanced workout-
May be repeated 2-3 times
EXERCISE TIME
Air Squats 20 Seconds

Good Mornings 2 Minutes
Hip Circles 2 Minutes
Marching 20 Seconds
Open Palm Twist 2 Minutes
AGILITY WORKOUT
EXERCISE TIME
Side to Side Step 20 Seconds

RDL 2 Minutes
Modified Push Ups 20 Seconds
Arm Criss-Cross 2 Minutes
Overhead Swing 20 Seconds
Hip Opens 2 Minutes
11
MOMENTUM WORKOUT
EXERCISE TIME
T Leg Lift 20 Seconds

Side to Side Reach 2 Minutes
Monkey Pumps 20 Seconds
Hip Press 2 Minutes
Squat Punch 20 Seconds
High Wide Side Knees 2 Minutes
ACCELERATE WORKOUT
EXERCISE TIME
Stationary Lunge (R) 20 Seconds

Nordic Skier 2 Minutes
Stationary Lunge (L) 20 Seconds
Plank on Knees 2 Minutes
Oblique Leg Twist 20 Seconds
Hip Flexor Stretch 2 Minutes
12
BURST WORKOUT
EXERCISE TIME
High Knee March 20 Seconds

Overhead Side Reaches (L & R) 1 Minute
Opp. Arm/Leg Reach Standing (R arm & L leg) 20 Seconds
Overhead Side Reaches 2 Minutes
Opp. Arm/Leg Reach Standing (L arm & R leg) 20 Seconds
Side to Side Butt Kick 2 Minutes
BLAST WORKOUT
EXERCISE TIME
Wall Climber 20 Seconds

Groiners 20 Seconds
Standing Hip Rotation 2 Minutes
Chest Squeeze March 20 Seconds
Bent over Streamline Rotation 2 Minutes
13
SLIMMER WORKOUT
EXERCISE TIME
Overhead Swing 20 Seconds

Cat Cow 2 Minutes
Tricep Kick Back 20 Seconds
Side to Side Leg Lifts 2 Minutes
Plank on Knees 20 Seconds
Alt. Figure 4 2 Minutes
LEAN OUT WORKOUT

EXERCISE TIME
Crab Touch Up 20 Seconds

Hip Presses 2 Minutes
Side Step Butt Kicks 20 Seconds
Triangle to Warrior Two 2 Minutes
Hip Circles 20 Seconds
Side Leg Lifts 2 Minutes
14
DYNAMIC WORKOUT
EXERCISE TIME
High Wide Side Knees 20 Seconds

Standing Straight Leg Alt Extensions 2 Minutes
Bird Dog (R arm, L leg) 20 Seconds
Full Body Extensions 2 Minutes
Bird Dog (L arm & R leg) 20 Seconds
Side Stretch Reach With Knee 2 Minutes
Side Reach MISSING
TORCH WORKOUT
EXERCISE TIME
Side to Side Step 20 Seconds

Child’s Pose to Quadruped 2 Minutes
Sumo Pulses 20 Seconds
Butt Kicks 2 Minutes
Overhead Reach 20 Seconds
Squat Hold 2 Minutes 15
TONE WORKOUT
EXERCISE TIME
Straight Leg Extension 20 Seconds

Around the World (R) 1 Minute
Around the World (L) 1 Minute
Kick Boxer Knee 20 Seconds
Forward and Back Step 20 Seconds
Hip Opens 2 Minutes
TIGHTEN WORKOUT
EXERCISE TIME
Step Jacks 20 Seconds

Child’s Pose to Up Dog 2 Minutes
Floating Tricep Dip 20 Seconds
Mountain Climber Hops 2 Minutes
Squat Reach 20 Seconds
Leg Shake Out 2 Minutes 16
STRENGTHEN WORKOUT
EXERCISE TIME
Chest Squeeze 20 Seconds

Side Reach 2 Minutes
Knee to Hand 20 Seconds
Triangle to Warrior Two 2 Minutes
Heisman 20 Seconds
Alt. Figure Four 2 Minutes
INVIGORATE WORKOUT
EXERCISE TIME
Cross Knees 20 Seconds

Head to Hand 2 Minutes
High Wide Side Knee 20 Seconds
17
INTERMEDIATE WORKOUT SERIES
WARM-UP & FLOW-DOWN
Do the Warm-Up before each workout and the Flow-Down after.
WARM UP:
EXERCISE TIME
Good Mornings 30 Seconds

Squat-Reach 30 Seconds
Squat-Twist 30 Seconds
FLOW DOWN:
EXERCISE TIME
Around the World (R) 15 Seconds

Around the World (L) 15 Seconds
Slow Flow ((Cobra Pose to 30 Seconds
Downward Dog)
18
SPEED WORKOUT
EXERCISE TIME
Air Squats 20 Seconds

Jumping Jacks 20 Seconds
Slow Flow 2 Minutes
High Knees 20 Seconds
AGILITY WORKOUT
EXERCISE TIME
Hop Hop Squat 20 Seconds

Walkouts 2 Minutes
Push-Ups 20 Seconds
Arms CrissCross 2 Minutes
Touch Jumps 20 Seconds
Hip Opens 2 Minutes 19
MOMENTUM WORKOUT
EXERCISE TIME
Spiderman Jumps 20 Seconds

Foundation Squats 2 Minutes
Monkey Pumps 20 Seconds
Shake Out 2 Minutes
Squat Punch 20 Seconds
Boxer Bounce 1 Minute
ACCELERATE WORKOUT
EXERCISE TIME
Step Back Lunge Hop (R) 20 Seconds

Deep Sits 2 Minutes
Step Back Lunge Hop (L) 20 Seconds
Reverse Push-Ups 2 Minutes
Plank Pike Press 20 Seconds
Knee to Chest 2 Minutes
20
BURST WORKOUT
EXERCISE TIME
Mountain Climbers 20 Seconds

Overhead Side Reaches 2 Minutes
Low Burpee 20 Seconds
Side to Side Leg Stretch 2 Minutes
Pencil Squats 20 Seconds
Floor Hip Opens 1 Minute
BLAST WORKOUT
EXERCISE TIME
Wall Climbers 20 Seconds

Groiners 20 Seconds
Stretching Tick-Tocks 2 Minutes
Ladder Hops 20 Seconds
Tricep Lying Stretch 2 Minutes
21
SLIMMER WORKOUT
EXERCISE TIME
Drop Squat 20 Seconds

Step Forwards 2 Minutes
Tricep Dips 20 Seconds
Crescent Lunges 2 Minutes
Plank Rock 20 Seconds
Alt. Figure Four 1 Minute
LEAN OUT WORKOUT

EXERCISE TIME
Crab Touch Up 20 Seconds

Hip Presses 2 Minutes
Plank Jacks 20 Seconds
Crescent Lunges 2 Minutes
Tricep Leg Kick 20 Seconds
Lying Hip Opens 2 Minutes
22
DYNAMIC WORKOUT
EXERCISE TIME
Low Squat to Push-up 20 Seconds

Standing Straight Leg Extensions 2 Minutes
Push-Up to Toe Tap 20 Seconds
Standing Knee to Chest 2 Minutes
Full Body Extension 20 Seconds
TORCH WORKOUT
EXERCISE TIME
Inverted Push-Up to Leg Raise 20 Seconds

Sumo Pulses 20 Seconds
Boxer Bounce 2 Minutes
Plank Sphynx 20 Seconds
Level Squats 2 Minutes
23
TONE WORKOUT
EXERCISE TIME
Push-Up Jump Pike 20 Seconds

Around the World 2 Minutes
Reverse Bridge Shoulder Tap 20 Seconds
Forward Back Hops 20 Seconds
Hip Opens 20 Seconds
TIGHTEN WORKOUT
EXERCISE TIME
Low Squat to Sprint 20 Seconds

Floating Tricep Dips 20 Seconds
Squat Reach 2 Minutes
Mountain Climber Hops 20 Seconds
Shake It Out 2 Minutes
24
STRENGTHEN WORKOUT
EXERCISE TIME
Floating Push-Ups 20 Seconds

Around the World 2 Minutes
High Knees 20 Seconds
Warrior Pose 2 Minutes
Pike Hops 20 Seconds
Alt. Figure Four 1 Minute
INVIGORATE WORKOUT
EXERCISE TIME
Cross Knees 20 Seconds

Knee to Hand 2 Minutes
Jumping Jacks 20 Seconds
Groiners 20 Seconds
25
WORKOUTS
A Page #
AIR SQUATS 38
ALTERNATE FIGURE FOUR 48
ARM CRISS-CROSS 40
AROUND THE WORLD 37
BENT OVER STREAMLINE ROTATION 46

BIRD DOG 50
BOXER BOUNCE 55
BUTT KICKING JACKS 37
BUTT KICKS 51
26
WORKOUTS
C Page #
CAT COW 47
CHEST SQUEEZE 54
CHEST SQUEEZE MARCH 46
CHILD’S POSE 37
CHILD’S POSE TO UP DOG 51
CHILD’S POSE TO QUADRUPED (all fours) 56
CRAB TOUCH UP 48
CRESCENT LUNGE 56
CROSS KNEES 55
DEEP SITS 56
DRIVERS 00
DROP SQUAT 46
27
WORKOUTS
F Page #
FLOATING PUSH-UP 57
FLOATING TRICEP DIP 47
FLOOR HIP OPENS 54
FORWARD AND BACK STEP 53
FORWARD BACK HOPS 57
FOUNDATION SQUATS 57
FULL BODY EXTENSIONS 50
GLUTE BRIDGE 42
GOOD MORNING 36
GROINER 45
28
WORKOUTS
H Page #
HEISMAN 55
HIGH KNEE MARCH 44
HIGH WIDE SIDE KNEES 42
HIP CIRCLES 49
HIP FLEXOR STRETCH 00
HIP OPENS 53
HIP PRESS 48
HOP HOP SQUAT 58
INVERTED PUSH-UP LEG RAISE 66
29
WORKOUTS
K Page #
KICKBOXER KNEE 66
KNEE PUSH-UPS 66
KNEE TO HAND 38
LADDER HOPS 58
LEG SHAKE OUT 54
LEVEL SQUATS 58
LOW BURPEE 58
LOW SQUAT TO PUSH-UP 59
LOW SQUAT TO SPRINT 59
LYING HIP OPEN 59
30
WORKOUTS
M Page #
MARCHING 59
MODIFIED PUSH UPS (3 options) 39
MONKEY PUMPS 41
MOUNTAIN CLIMBERS 60
MOUNTAIN CLIMBER HOPS 54
NORDIC SKIER 43
OBLIQUE LEG TWIST 43

OPEN PALM TWIST 38
OPP. ARM/LEG REACH STANDING 44
OPP. ARM OPP. LEG FLOOR 66
OVERHEAD SWING 40
31
WORKOUTS
Page #
OVERHEAD REACH 52
OVERHEAD SIDE REACHES (Beginner) 44
OVERHEAD SIDE REACHES (Intermediate) 60
PIKE HOPS 60
PLANK JACKS 60
PLANK ON KNEES 43
PLANK PIKE PRESS 61
PLANK ROCKS 67
PLANK SPHINX 67
PUSH-UP TO TOE TAP 61
PUSH-UP JUMP PIKE 61
32
WORKOUTS
R Page #
RDL 39
REVERSE BRIDGE TO SHOULDER TAP 67
REVERSE PUSH-UP 61
SHAKE IT OUT 61
SIDE LEG LIFTS 62
SIDE REACH 55
SIDE STEP 51
SIDE STEP BUTT KICK/ SIDE TO SIDE BUTT KICK 49
SIDE STRETCH REACH WITH KNEE 50
SIDE TO SIDE LEG LIFTS 47
SIDE TO SIDE LEG STRETCH 62
SIDE TO SIDE REACH 41
SIDE TO SIDE STEP 38
33
WORKOUTS
Page #
SLOW FLOW 63
SPIDERMAN JUMPS 63
SQUAT HOLD 52
SQUAT PUNCH 42
SQUAT REACH 36
SQUAT TWIST 68
STANDING HIP ROTATION 46
STANDING KNEE TO CHEST 62
STANDING PENCIL SQUAT 68
STATIONARY LUNGE 43
STEP FORWARDS 62
STEP JACKS 53
STEP BACK LUNGE HOP 63
STANDING STRAIGHT LEG ALT EXTENSIONS 50
STRAIGHT LEG EXTENSION 52
STRETCHING TICK-TOCKS 64
SUMO PULSES 51
34
WORKOUTS
T Page #
T LEG LIFT 41
TOUCH JUMPS 64
TRIANGLE TO WARRIOR 2 68
TRICEP DIPS 64
TRICEP KICKBACK 69
TRICEP LEG KICK 65
TRICEP LYING STRETCH 65
WALL CLIMBER 45
WALK OUTS 69
35
WORKOUT DESCRIPTIONS:
GOOD MORNINGS
Start from standing

Press hips down and back
Reach through your legs
Swing your arms to the sky
Pull open your rib cage
SQUAT REACH
SQUAT
Stand with your feet hip-width apart
Bend your knees and squat down as if you were sitting into a chair
Keep your weight on your heels and keep your core tight
Knees never pass your toes
REACH
From the squat, stand up straight and reach overhead to the
opposite side.
(ex: right hand reaches overhead to the left)
*Squat, reach overhead left, squat, reach overhead right, repeat.
SQUAT-TWIST

36
BUTT KICKING JACKS
Wide stance
Arms go overhead
Bring your right heel to your buttocks (like you’re kicking your
own butt!)
Place it back on the ground, as your hands lower
Bring your right heel to your buttocks, as your arms go back up
*Step, foot up, step, foot up….
*Arms come up and down as the foot goes up and down
*Right foot and arms up, down, left foot & arms up, down. Repeat.
AROUND THE WORLD
Start from standing

Chest is up
Shoulders back
Squat down
Bring your hands all the way around and up towards the sky
Alternating your direction
CHILD’S POSE
Start on your hands and knees

Sit back on your heels kneeling on the floor
Lower your torso and stretch your arms forward
Inch your fingers forward as far as you can
37
AIR SQUATS

Straighten your legs and squeeze your butt as come back up
KNEE TO HAND
Stand with feet hip-width apart

Lift knee and tap with opposite hand
OPEN PALM TWIST
Arms out to the side, parallel to the floor

Palms up
Pull your core in
Torso twist side to side
Keep hips in place, squared forward
SIDE TO SIDE STEP
Strong stance - tight core, chest up, shoulders down and

back, closed rib cage.
Step side to side
38
RDL
Start with feet hip-width apart and maintain strong core

Press through heels and hinge forward at the hips with a flat back
Pull the belly button towards spine
Trace the tops of your thighs down towards your ankles as you
push your hips backward Retrace the same motion back to
standing position while squeezing the glutes
MODIFIED PUSH UPS (OPTIONS)
KNEE PUSH-UP
Place the knees on the floor, hands below the shoulders
Keeping your back straight
Bend the elbows, keeping them close to your ribcage
Pause and push back up
Repeat
INCLINE PUSH-UP
Place your arms on a bench, table, or couch and extend your legs
straight behind you so that you're in an elevated plank position.
Again, your hands should be slightly wider than shoulder-width
apart.
Keeping your body in a straight line and your elbows close to your
body, bend and straighten your arms to complete a push-up.
39
MODIFIED PUSH UPS (OPTIONS)
WALL PUSH-UP
Stand a few feet away from a wall (the further away you stand, the
more challenging the move will be).
Lean forward and place your hands on the wall in front of you,
slightly wider than shoulder-width apart.
Bend and straighten your arms to complete a push-up.
ARM CRISS-CROSS
Open your arms out to your sides, parallel to the floor

Cross your straight arms in front of you, then open again
Switching between right over left and left over right each time
*Open, cross right over left, open, cross left over right, repeat
OVERHEAD SWING
Press your hips down & back (slight hip hinge)

Hands go down in between your legs
Then swing up overhead as you straighten
Zip your ribcage, tuck in your butt
Repeat
40
T LEG LIFT
Stand with feet hip-width apart, arms down by your sides

With a flexed foot, lift one leg straight to the side
Lift both arms up to sides, as your leg goes up
Lower leg and arms
Repeat on the other side
Alternate
SIDE TO SIDE REACH

Strong stance - tight core, chest up, shoulders down and back,
closed rib cage.
Reach side to side overhead
(ex: right hand reaches overhead to the left)
MONKEY PUMPS
Starting position: arm at a 90-degree angle shoulders in line

with elbow like a “goal post”
Chest up, shoulders back, sitting into your core
Bring forearms, palms, and elbows to center to touch, return
to “goal post”
Straighten arms up toward the sky and reach
41
GLUTE BRIDGE
Lie on the floor with your knees bent

Feet parallel to each other, hip-width apart
Lift your pelvis, squeeze your butt
SQUAT PUNCH
SQUAT
PUNCH
Stand up from your squat
Punch one arm across
Alternate arms
*Squat, punch left, squat, punch right
HIGH WIDE SIDE KNEES

Hands behind your head
Lift one knee bent to the side
Alternate OR do one side at a time
42
STATIONARY LUNGE (R & L)
Start in a staggered position, one leg in front

Bend both knees to 90 degrees and sink into a lunge
Press through your heels to straighten both knees
Stay in starting position and repeat
NORDIC SKIER
Right hand up (reaching)

Left knee up
Then alternate
PLANK ON KNEES
Start on all fours (hands & knees)

Elbows down; go on your forearms
Left foot back, then right foot back
Gently drop your knees
Keep a straight back
OBLIQUE LEG TWIST

Hands out to the sides, arms parallel to the floor
Rotate torso and arms, while the opposite leg comes straight up
*Rotate to right, lift the left leg
*Rotate to left, lift the right leg 43
HIGH KNEE MARCH

Hands behind your head or on your hips or overhead (your choice!)
Alternate bringing knees up as much as you can
Maintain a strong, tight core
March in place
OVERHEAD SIDE REACHES (BEGINNER)
closed rib cage.
One hand on your hip
Other hand reaches overhead as you do you a little side bend
(ex: right hand reaches overhead to the left, torso slightly bends left)
Stand back straight and reach your arm bends to a 90-degree angle.
Repeat.
Switch sides (one side then the other)
OPP. ARM/LEG REACH STANDING

Reach up with one hand as you raise the opposite knee
Lower down and repeat
(left arm, right knee)
44
SIDE TO SIDE BUTT KICK
Wide stance
Stepping side to side as you butt kick
Stay in the wide stance
When your weight is on the left, your right foot butt kicks
When your weight is on the right, your left foot butt kicks
WALL CLIMBER

Reach up with one hand as you raise the opposite knee
Lower down and switch side
Repeat alternating
*Left arm, right knee, then right arm, left knee
GROINER
Starting on hands and knees

Step right foot out to your right elbow then back
Alternate
45
STANDING HIP ROTATION

Slight bend in your knees
Move your hips in a circle - pushing your hips to the side, back,
other side, front
CHEST SQUEEZE MARCH
Start by marching in place

Then bring your elbows up, arms in a 90-degree angle in front
of you
Bring your elbows together (squeezing), then open and
repeat while marching place
BENT OVER STREAMLINE ROTATION
Chest up, shoulders back

Bend over
Put your hands out in front of you
Move back and forth reaching your hands to the left and the
right keeping them together
46
CAT COW
Get on your hands and knees, straight back

Wrists directly under your shoulders, knees directly under your hips
Cow Pose: Inhale as you arch your back, lift your chin and gaze
upward
Cat Pose: As you exhale, draw your belly in and round your back
Repeat - Inhale, coming back into Cow Pose, and then exhale as you
return to Cat Pose
TRICEP KICK BACK
closed rib cage.
Elbows bent at a 90-degree angle, hands in front, thumbs up to
the sky
Push hands back, rotating your palms up to the sky behind you
Repeat
*Thumbs up, hands back, thumbs up, hands back, etc.
SIDE TO SIDE LEG LIFTS

Lift one leg to the side
Lower down
Life the other leg to the side
Lower down
Repeat alternating 47
ALTERNATE FIGURE FOUR/ ALT. FIGURE 4
Lay down on your back

Place your right ankle on your left knee
Gently press right hand on right knee while carefully pulling back of
left thigh with left hand
Push your belly button in towards your spine
Alternate
CRAB TOUCH UP
Sitting on the floor

Knee bent
Hands behind you at a 45-degree angle
Push the hips up
HIP PRESSES
Lie on the floor with your knees bent

Feet parallel to each other, hip-width apart
Roll your pelvis / tailbone under
Press through the heels, hip thrust up
Squeeze knees together
Lower and repeat
48
SIDE STEP BUTT KICKS
Wide stance
Stepping side to side as you butt kick
Stay in the wide stance
When your weight is on the left, your right foot butt kicks
When your weight is on the right, your left foot butt kicks
TRIANGLE TO WARRIOR TWO
Place your right foot forward, place your left foot back
perpendicular to right foot Place your arms above your head into
a triangle position
Lower your body down bringing your arms out to a “T”
Then raise your body, bringing your arms back to a triangle
HIP CIRCLES
Get on your hands and knees

Palm open, fingers wide
Pull belly button in towards the spine
Push your hips back and around in a circular motion
49
STANDING STRAIGHT LEG ALT EXTENSIONS

Kick one leg straight forward
Reach towards feet with opposite hand
BIRD DOG
Go onto your hands and knees

Extend your left leg and extend your right arm
Alternate by crunching opposite arm and leg in to chest
FULL BODY EXTENSIONS

Squat, arms go back
As you come straighten, arms go overhead
Come up on your toes
(like a jump squat, but calf raise instead)
SIDE STRETCH REACH WITH KNEE

Lift right knee as you reach overhead with the left arm
(ex: left hand reaches overhead to the right)
*Right knee, left arm reaches overhead to the right
*Left knee, right arm reaches overhead to the left
50
SIDE STEP
closed rib cage.
Step side to side
CHILD’S POSE TO UP DOG
Start on your hands and knees

Lower your torso and stretch your arms forward
Then pass through forward
Hips come down, arms straighten
SUMO PULSES
Stand with your feet in a wide stance

Toes slightly pointed outward
Squat by bending your knees out to the sides
Pulse (bouncing in the squat)
Push through your heels
BUTT KICKS
Stand tall with your feet shoulder-width apart

Start kicking your feet up and behind, reaching for the glutes
Continuous movement, alternating feet
51
OVERHEAD REACH
Wide strong stance

Press your hips down & back (slight hip hinge)
Hands reach down
Then swing up overhead as you straighten
Zip your ribcage, tuck in your butt
Repeat
SQUAT HOLD

Bend your knees and squat down as if you were sitting into a
chair
Push through your heels
Hold
STRAIGHT LEG EXTENSION

Lift one leg straight in front of you
Reach with opposite arm towards the foot kicking up
Alternate
52
KICK BOXER KNEE
Staggered stance
Bring your back knee up (knee drive) then step back
FORWARD AND BACK STEP
Step forward, then back

*Right front, left front. Right back, left back. Repeat.
HIP OPENS

One knee goes straight up, to the side, then down
Alternate repeatedly
STEP JACKS
Stand with feet together, arms down by your sides

Step to the side as arms go up and down
53
FLOATING TRICEP DIP
Sitting on the floor

Knee bent
Hands behind you at a 45-degree angle
Push the hips up
Hold and float
MOUNTAIN CLIMBER HOPS
In plank position
Hop side to side
Modification: step side to side
LEG SHAKE OUT
Simply take turns shaking your legs
CHEST SQUEEZE
Bring your elbows up, arms in a 90-degree angle in front of you

Bring your elbows together (squeezing)
Open and repeat
54
SIDE REACH

Right arm up, left arm down by your side
Tilt/reach down to the left
Reach up with your right hand, down with your left
Switch sides
HEISMAN
Step to the side bring opposite knee up and hold for a second
*Right leg side steps, left knee up, hold
*Left leg side steps, right knee up, hold
Alternate
CROSS KNEES

Lift knee across your body
(criss cross marching)
Alternate
BOXER BOUNCE
Bounce step side to side
55
CHILD’S POSE TO QUADRUPED (ALL FOURS)
Start on your hands and knees (quadruped)

Hands directly under shoulders, knees under hips
Lower your torso and stretch your arms forward (child's pose)
Hold for a few seconds
Then come back up to quadruped
Repeat
CRESCENT LUNGE
In a lunge position
Arms out to the sides, palms up
Torso twist towards the front leg side
DEEP SITS
Wide stance, toes pointed outward

Squat down as much as you comfortably can
Hands together, elbows on the inside of your legs/knees help you
stretch
56
FLOATING PUSH-UP
In plank position
Move entire body in a circular motion
FORWARD BACK HOPS
Stand with feet hip width apart

Hop forward
Hop backward
Repeat
FOUNDATION SQUATS

Squat, reach down alongside your body
Arms come up in front of you
Then up overhead to the sky as you stand
HIP FLEXOR STRETCH
Start by kneeling down

Put your right foot forward, knee bent at 90-degree angle
Still kneeling on your left leg
Shift your weight forward and reach with your left arm across
Hold, relax, enjoy the stretch
Then switch sides
57
HOP HOP SQUAT
Hop twice with your feet together

Jump apart into a squat
*Together, together, apart, squat
LADDER HOPS
In plank position
Just feet mini hop forward (3)
Mini hop back to plank (3)
LEVEL SQUATS
Squat down, hold 10 seconds

Come up a few inches, hold 10 seconds
Come up a few more inches, hold 10 seconds
Then back down
(same squat, 3 levels)
LOW BURPEE
In plank position
Jump feet forward
Come to squat position
Hands up in front of you
Then lower hands and jump back to plank 58
LOW SQUAT TO PUSH-UP
Low squat
Put hands on the floor
Kick or walk feet back into plank
Push-Up
Back to Low Squat
LOW SQUAT TO SPRINT
Squat
Fast feet in place
Stand straight
Repeat
LYING HIP OPEN
On your back
Hands out to the side
Legs up in the air shifting side to side
MARCHING

Alternate bringing knees up
Maintaining a strong, tight core
59
MOUNTAIN CLIMBERS
In plank position
Alternate stepping forward
OVERHEAD SIDE REACHES (INTERMEDIATE)
closed rib cage.
Hands together overhead
Bend side to side
PIKE HOPS
In plank position
Just feet hop up and back
PLANK JACKS
In plank position
Jump your feet out to the sides, then back in
(like a jumping jack!)
60
PLANK PIKE PRESS
Start in plank position

Push hips back, keeping legs straight
Into Downward Dog
Return to plank
Repeat
PUSH-UP TO TOE TAP
In plank position
Push-up
Bring foot forward as opposite hands taps foot
Alternate
REVERSE PUSH-UP
In plank position
Push-up
Hop feet forward, then back to plank
SHAKE IT OUT
Exactly as it says!
Shake it out
Arms, legs, whatever feels good
61
SIDE LEG LIFTS
Lying on your side

Bottom leg is bent
Top leg is straight and the foot is flexed
Life top leg up (not back)
Tight core, tucked in
SIDE TO SIDE LEG STRETCH
Wide stance
Bend one knee, transferring your weight to that side
Then switch to other side
STANDING KNEE TO CHEST

Lift one knee as high as you can
Gently grabbing it with your hands
Pull up towards your chest
Alternate
STEP FORWARDS
In plank position
Bring one leg forward (like runner’s lunge stretch)
Same side elbow meets the knee, hand up
Back to plank, switch sides 62
SLOW FLOW
(Cobra Pose to Downward Dog)

COBRA POSE
On the ground, on all fours
Knees directly underneath the hips, hands directly underneath
shoulders
Inhale, dive forward, legs straighten, arms straighten, look up
DOWNWARD DOG
Push your hips up and back
Your body should look like an upside down V
SPIDERMAN JUMPS

Squat, jump up and rotate
Now facing the other side; where your back was facing before
STEP BACK LUNGE HOP
Step back into the lunge

Bring that same leg back up to a high knee as you hop up
Then back into the lunge as you come down
63
STRETCHING TICK-TOCKS
On your back
Hands out to the side
Legs up in the air shifting side to side
TOUCH JUMPS

Touch down between your legs (the floor if you can)
Then reach and jump straight up
TRICEP DIPS
Seated on the floor

Hands behind you on the floor, fingertips facing front
Knees bent, feet on the floor, pushing through your heels
Lift your butt
Bend your elbows (dip)
64
TRICEP LEG KICK
Seated on the floor

Hands behind you on the floor, fingertips facing front
Lift your butt
Bend your elbows (dip)
Then kick one leg forward as you straighten your arms
Alternate
TRICEP LYING STRETCH
Starting in Child’s Pose

One arm bends, as the hand touches your shoulder
Elbow on the ground
DRIVERS
Stand with feet hip width apart, slight bend in the knees
Push your hips back and down; hinge, leaning forward, straight back
Arms swing back on each side
Then straighten back up as you swing your arms up overhead
Repeat
65
INVERTED PUSH-UP LEG RAISE
Downward dog
Push-up
Then back leg raise
Alternate
KICKBOXER KNEE
Staggered stance
Bring your back knee up (knee drive) then step back
KNEE PUSH-UPS
Place the knees on the floor, hands below the shoulders

Keeping your back straight
Bend the elbows, keeping them close to your ribcage
Pause and push back up
Repeat
OPP. ARM OPP. LEG FLOOR
Go onto your hands and knees

Extend your left leg and extend your right arm
Alternate by crunching opposite arm and leg in to chest
66
PLANK ROCKS
In plank position
Rock back and forth
Keep a straight back
PLANK SPHINX
Plank position
Arms start straight
Then one by one go to the forearms
One by one straighten
Repeat
REVERSE BRIDGE TO SHOULDER TAP
Seated on the floor

Hands behind you
Lift your butt
Alternate shoulder taps
67
SQUAT TWIST

STANDING PENCIL SQUAT
Stand with your feet a little wider than hip-width apart

Squat, reaching down
Come up, feet together, arms up (like a pencil)
TRIANGLE TO WARRIOR 2
Place your right foot forward, place your left foot back
perpendicular to right foot Place your arms above your head into
a triangle position
Lower your body down bringing your arms out to a “T”
Then raise your body, bringing your arms back to a triangle
68
TRICEP KICKBACK
closed rib cage.
Elbows bent at a 90-degree angle, hands in front, thumbs up to the
sky
Push hands back, rotating your palms up to the sky behind you
Repeat
*Thumbs up, hands back, thumbs up, hands back, etc.
WALK OUTS

Bend forward, touch the ground
Walk your hands forward to a plank
Then walk back
Stand up straight
Repeat
69

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ONE AND DONE

MEREDITH SHIRK CPT, FNS, WLS

Any case studies, examples, illustrations, or testimonials provided in this eBook or in

No part of this publication may be reproduced, distributed, or transmitted in any form

Welcome to Your One & Done Workout and Exercise Guide!

What You Need For Your Workouts 02

Tips & Tricks to Get Started 03-05

Workout Calendars 06-09

Beginner Workout Series 10-17

Intermediate Workout Series 18-25

Workout Table of Contents 26-35

Workout Descriptions 36-69

Meredith Shirk has been in the health

Over the years she’s helped athletes,

Mere has over 1.5 Million subscribers and followers combined on

LETS GET SOCIAL!

The greatest part is that you don’t need ANY

A Watch (digital or with second hand) or Timer

These workouts are based on sprint interval training

Within the Sprint and Recover Cycle:

You will perform 20 seconds of sprint interval training (SIT),

PUTTING IT ALL TOGETHER

If you are having a hard time keeping up with the sprint-

Take your time.

I want you to succeed. If you need to slow down, then slow

HOW TO MODIFY EACH WORKOUT

Decrease recovery time between your sprint intervals, so

Increase the amount of cycles. Although you will get amazing

Add small weights to appropriate exercises. You can add

I am a HUGE fan of morning workouts, but I know that some

Beginner- 3 workouts a week

On your off days, I have assigned you to do a 20-minute walk

I encourage you to do more than a 20-minute or longer walk.

At the Beginner Level, you should work out 3 times

At the Intermediate Level, you should work out 4 times

At the Advanced Level, you should work out 5-7 times

We have provided one sample workout for each fitness level,

Check off each workout, as you complete it!

ACCESS YOUR WORKOUT VIDEOS HERE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

ACCELERATE 20 MINUTE BURST 20 MINUTE BLAST 20 MINUTE

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

SLIMMER 20 MINUTE LEAN OUT 20 MINUTE DYNAMIC 20 MINUTE

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN 20 MINUTE

DAY 29 DAY 30 DAY 31

STRENGTHEN 20 MINUTE INVIGORATE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE ACCELERATE

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

BURST 20 MINUTE BLAST 20 MINUTE SLIMMER 20 MINUTE LEAN OUT

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

DYNAMIC 20 MINUTE TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN

DAY 22 DAY 23 DAY 24

STRENGTHEN 20 MINUTE TONE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED AGILITY MOMENTUM ACCELERATE BURST BLAST 20 MINUTE

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

SLIMMER LEAN OUT DYNAMIC TORCH TONE TIGHTEN 20 MINUTE

Note: This calendar features the same intermediate workouts

Do the Warm-Up before each workout and the Flow-Down after.

Good Mornings 30 Seconds