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Workout Schedule


This post is brought to you by Kroger, but all opinions expressed are  100% my own

Workout Schedule

Happy  New Years!

There is something magical about the entering in of a new year.

We get a chance to stop and reflect on the past year and the changes and progress we have made, and look forward to a new and exciting year, meeting it with bright eyes and hope as we sit down and make those new years resolutions.

On the top of my list and I am sure many of yours – is making our health and fitness a priority.

So in the spirit of things I want to help you kick off the month a January with a BANG!

Workout Guide For Beginners - 30 Days of Fitness

So please enjoy this FREE workout schedule to help guide you on your path to a healthier new YOU!

January Workout Calendar


To Print Calendar – Just Right Click and hit “save image as” 

Are you little confused on what all this means?? No worries I have you back! 😉

Strength Training – These will be days you are focusing on training with weights – Please feel free to access my Fitness Video Library for ideas on different exercises. Aim for a 5 minute warm up this can be a light jog or some jumping jacks – the idea is to get your heart pumping. Then loosen up a bit with some dynamic stretches. Choose 5-6 exercises and

To complete your workout choose 5-6 exercises per muscle group identified. You should complete  3 Sets of 10-12 repetitions. Pick a weight that is challenging but not too heavy. Ladies the weights should be heavier than your purse! Don’t be scared of going heavier on weights – I promise you will not bulk up!

HIIT Workouts –  HIIT stands for High-Intensity Interval Training – which means a lot of high-intensity movements with little rest to be completed in a short amount of time – approximately 20 minutes or so! The good news about this is you burn a high amount of calories in a short amount of time – making it a super efficient workout when you are short on time!

Here are some great HIIT workouts to check out!

Power 100 

4×4 Workout 

Sprint Training 

HIIT The Track Workout 

It’s Time To Play Workout 

20 Minute JUMP Workout 

Take It To The Curb Workout 

LISS Workout – Low-Intensity Steady State Cardio  – Think of a marathon, not a sprint. LISS training is an excellent way to give your body an active recovery. LISS training should be 45-60 minutes of activities that get your heart rate into the “fat burning” zone and keeps it there. Some great examples of LISS training would be a long walk, a bike ride, elliptical training, or use a rowing machine.

Active Stretching – During the week you are working hard and challenging your body! On active stretching days – rest, and stretch! If you have a yoga video, or access to classes this would be an excellent way to fit this into your routine.

AMRAP- As many rounds as possible in 20 minutes. Work through the entire circuit then rest for 1 minute then start at the top again.

20 Minute AMRAP Workout

Getting fit and in shape can be intimidating and a little scary. But let me leave you with this.

“Start now. Start where you are. Start with fear. Start with pain. Start with hands shaking. Start with voice trembling, but start. Start and don’t stop. Start where you are, with what you have. Just… Start!”

-Kayla Intines

Your body is amazing! You will be pleasantly surprised by what is capable of once you give it the chance to show you.

Thanks and Enjoy! I would love to hear from you and how you’re progressing!

For healthy recipes to help you stay on track with your diet make sure and check out a

This is a sponsored conversation written by me on behalf of Kroger. The opinions and text are all mine.


One Comment

  1. Candace Dayaz says:

    What a great post! Thank you for combining cardio, strength training, and stretching. These put together make a dynamite workout schedule!

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