ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΊΠΈ Ρ Π»ΠΎΠΈ ΠΊΠΈΠ½Π³ Π½Π° ΠΏΠ»ΠΎΡΠΊΠΈΠΉ ΠΆΠΈΠ²ΠΎΡ
Flat Belly Program
Type: Abs, Core, Weight Loss
Equipment: Fitness Mat
2 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
2 workouts | 55 min (in total)
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
1 workouts | 10 min (in total)
Episode 2: 10 Mins Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
2 workouts | 55 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
1 workouts | 10 min (in total)
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 55 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
3 workouts | 60 min (in total)
Episode 4: Lower Abs
Episode 1: Full Body
Episode 3: Cardio Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
How do I engage my core?
I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly.
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.
What can I do to get the results I want?
Can I add more workouts on top of the challenge?
I donΠ²Πβ’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
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.
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)