Workout of the Month: November

Thanks to the lovely flu bug that swept through our house, I wasn’t able to finish my workout posts! If you remember, I started posting a new workout for each day, here, here, and here. I finally got it together and have all five days of your workouts all in one, easy place. You can use this program for an entire month, and then I will post the new workout to ensure that your body keeps being challenged.  This particular program involves 5 days of training, and two of rest. Three of the days are weights with cardio, the other two are straight cardio days. Contact me if you have questions!



  • Varied Incline Sprints (run at a medium pace for one minute on a 0% incline, then increase incline and up speed to a sprint. Sprint for 20 seconds and then return to medium pace run on low incline for one minute. Repeat for 20 minutes).


CARDIO (choose one)

  • 20 mins jumprope
  • 20 mins running 
  • 20 mins elliptical



  • Goblet Squat to Box (4×6) ::hint-go slow on the way down and then pop up quickly::
  • Walking Lunges (4×6) ::hint-knee should always be at a right angle in the lunge, never past your foot::
  • Ball Hamstring Curls (2×20/side) ::hint-keep glutes engaged the entire time, pull belly button towards spine::

CARDIO (choose one)

  • 100 KB swings
  • 20 mins intervals (1 minute fast paced walk on incline, 30 seconds run)
  • 20 mins spinning

Cardio day-change it up with any of the following (20-40 mins):

  • Boxing 
  • Kickboxing
  • Jumprope
  • Stair climber
  • Elliptical

Cardio day-SWEAT TIME!

  • 100 KB swings
  • 30 min run (add intervals for higher intensity)

And just in case you need some positive, motivational quotes or sayings to get you through the workouts, I’ve got a couple of my favs below 😉 Thanks for reading! Muah! <3