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Free Workout Programs
Free Home Workout Programs
Release date: Nov 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Oct 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: July 2021
2021 2 Weeks Shred Challenge
Type: Full Body, Weight Loss
Equipment: Fitness Mat
Release date: Jun 2021
2021 Get Fit Challenge
Type: Resistance, Full Body
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Apr 2021
2021 Summer Shred Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Mar 2021
Weight Loss Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Feb 2021
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jan 2021
Flat Stomach Challenge
Type: Abs, Full Body, Weight Loss
Equipment: Fitness Mat, Resistance Bands (Optional)
Release date: Nov 2020
2020 MOVE-mber Schedule
Type: Full Body, Weight Loss
Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)
Release date: Oct 2020
2020 Get Peachy Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Aug 2020
2020 2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jul 2020
21 Days Get Fit Challenge
Type: Full Body, Resistance
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
4 workouts | 38 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
How do I engage my core?
What can I do to get the results I want?
What should I do after I finish the program?
It depends on your goals. Everyone’s physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.
Do not measure your progress based on the weights on your scales! It’s not an accurate representation of your progress as there’s muscle gain, water weight, and other factors to consider. Some of you may be at your optimal weight and there’s only so much difference the scales will show. What I would recommend is taking progress photos, same angle, start of the day, same time, do it once a week. At the end of the program, look at your physical change and also how you FEEL. Feeling stronger, more confident and happier makes a huge difference in your everyday life and those are things people often forget about.
2021 2 Weeks Shred Challenge
Type: Full Body, Weight Loss
Equipment: Resistance Bands (Optional), Fitness Mat
3 workouts | 35 min (in total)
3 workouts | 35 min (in total)
15 Min Legs & Booty
3 workouts | 35 min (in total)
10 Min Upper Body & Core
3 workouts | 40 min (in total)
15 Min Legs & Booty
3 workouts | 30 min (in total)
10 Min Upper Body & Core
Defined Abs Workout
3 workouts | 45 min (in total)
10 Min Upper Body & Core
3 workouts | 33 min (in total)
15 Min Legs & Booty
3 workouts | 35 min (in total)
10 Min HIIT Cardio
3 workouts | 45 min (in total)
10 Min Upper Body & Core
3 workouts | 40 min (in total)
15 Min Legs & Booty
3 workouts | 45 min (in total)
Can I really get abs in two weeks?
It depends on a number of factors. The leaner you start out this challenge the higher the chances you’ll be able to see strong definition in the ab area. Most people won’t get the shredded defined abs look in 2 weeks, but this does not mean you won’t develop your ab muscles. Abs are visible only when you are at a low enough body fat percentage!
And while genetics do play a part, by working the core and slowly leaning out over a consistent period of time, the chances of getting defined abs are a lot higher. The purpose of this program is to get you started and completing a short program helps with that.
What’s the difference between all the 2 Week Shred Challenges?
Each program is different and unique with different exercises in the routine. Your body gets used to different exercises the more you do them so it’s always good to progress and try different programs instead of repeating the same one. The purpose of this program is to get you started as a 2 week program is a lot easier to accomplish than the typical 4 week program. If you’re just starting out, remember, there are always low impact modifications for all exercises.
I’m losing motivation despite it only being two weeks, what should I do?
This is my first time working out so consistently, I’m so sore! Is this normal?
A little bit of soreness is very normal, especially for someone just starting out on their fitness journey. I highly suggest doing the warm up and cool down to really loosen up those muscles you are working, and avoid exercising if you are too sore (or switch to the lower impact option / do less reps). If you think you’ve injured yourself, it’s important to stop exercising immediately and see a healthcare professional.
Two weeks is a short time, can I do the challenge twice in a row?
It’s okay to do the challenge for a month if you wish to. However, I suggest taking at least 4-5 rest days in between to let your body recover and not doing the challenge for any longer than a month. If you choose to continue please feel free to replace videos with other similar ones for more variety. It’ll be more fun that way too!
I don’t feel the burn while doing abs exercises, am i doing it wrong?
When you’re doing abs exercises, you need to engage your core. If you’re not, you’re probably using other parts of your body such as your back or your neck, and you risk to injure yourself. Just take it slow and focus on your breathing. This video of mine may help with tips on engaging your core.
What can I do to get the results I want?
5 Weeks Booty Challenge
Type: Booty, Abs, Hourglass
Equipment: Fitness Bands
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
2 workouts | 30 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 1: Grow Booty & Not Thighs
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
2 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
1 workouts | 10 min (in total)
3 workouts | 40 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
3 workouts | 30 min (in total)
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
1 workouts | 10 min (in total)
2 workouts | 35 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
3 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
2 workouts | 30 min (in total)
2 workouts | 35 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
1 workouts | 10 min (in total)
1 workouts | 15 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
3 workouts | 45 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
3 workouts | 35 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
What is the goal of this program?
Will I really grow my butt?
There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There’s also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.
I feel like it is getting easier, what are some ways I can add intensity?
If it feels like it is getting easier, it is important to increase the intensity in one way or another in order to continue seeing results. The easiest way of increasing intensity is tension (e.g. using a tougher resistance band or using heavier dumbbells). Remember to make sure you’re using good technique, understand the full range of motion and find what works best for you to get good mind muscle connection.
I don’t feel the burn when I do some exercises, what should I do?
Glute activation is important in order for you to really feel and work the muscles to their best. I suggest you experiment and find what works best for you as it can differ from person to person. For exercises such as glute bridges, I recommend to point your feet outwards a little bit. This has helped me better activate my glutes. Another point is to make sure you are going through the full range of motion and squeeze each rep at the top.
Do I need to be in surplus to grow my booty? What should I eat?
It’s important that you have enough protein while you’re building muscles. There is a lot of debate as to how much is «enough». If you eat meat (including fish) every day, or you’re a vegetarian and consume plenty of eggs and dairy, you’re probably getting enough protein. If you’re a vegan or vegetarian, make sure you’re eating plenty of beans, legumes, tofu, lentils and whole grains. Some recommendations for protein will indicate 1g/lb (2.2g/kg) of body weight, but these are generally targeted at body builders. 0.5-0.7g/lb (1-1.5g/kg) of body weight should be plenty for most people to see good results.
How do I gain a booty and loose fat at the same time?
Many people prefer to choose one or the other, as doing both at the same time can be tricky. If you incorporate the right amounts of resistance training and cardio, and fuel yourself correctly, it is possible to build a booty and lose fat at the same time.
Why is there no cardio in this program?
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.