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Use the provided monthly & daily calendars (see PDF downloads) to organize your schedule ahead of time. You can exercise as it fits your schedule. Weight lifting recommendation is 3 to 5 times per week, but if you only train once, that’s a start! Cycle through the above workout days (separated by a dark title bar), taking rest days as needed.

Always begin with a 5 min warm-up please. Click each exercise name to view a helpful video tutorial. Rest <60 secs between sets. The final 3 to 5 reps should be challenging, however done with proper form. Working out with friends is fun, so use a spotter for safety!

Day 1

3 sets – 15 to 20 reps each exercise

Caterpillars
Mountain Climbers
Pelvic Tilts against Wall
V-Sits
Crunches, Oblique Crunches on Floor
Walking Front Kicks
Crunches, Bicycles with Band
Plank Walk Ups

Lower

3 sets – 8 to 15 reps (challenge yourself)

Bird Dog, Twisting
Leg Raises, Floor
Side to Side Planks
Swings, Sumo Deadlifts with Upright Row, Tricep Press
Lunges, Side Lunge with Overhead Band Press
Lunges, Split Lunges
Squat Circles
Abduction with Band

Upper

3 sets – 8 to 12 reps

Goblet Squats, One Arm Row, One Arm Press OR Row, Seated Band Row (Preg) – Latissimus dorsi, rhomboids, lower traps, and erector spinae *careful band does not slide over toes and hit your face!
Lat Pulldowns, Single Arm Band Pulldown
Hyperextensions, Kneeling to Push Up
Dips, Chair Dips
Wall Sits with Shoulder Press (alternate sides using bands, for 4 sets total)
Reverse Flys, Seated Reverse Resistance Band Flys
Tricep Extensions, Single Arm Tricep Extension with Band
Bicep Curls, Concentration Curls with Band or Bicep Curls, Concentration Curls with Booty Band
Pelvic Tilts on Stability Ball
Ball Passbacks – or do the movement without the ball

Important Pro Tip! Your cool down helps your body begin to recover! This is also a perfect time to stretch :)

Rollover the flip boxes below (or tap, if on mobile) for more information on each option. Select ‘Start Workout’ to navigate to training session. Click exercise names to watch helpful video tutorials. Add to favourites to quickly return to this workout!

Are you loving your workouts when you Sweat with Julie? Please tell your friends! Referrals to the Julie Germaine Fitness membership can mean extra perks for you! Send your friends here for more information. Coach Julie’s online personal training programs for men & women provide workouts that are safe & effective to reach individual fitness goals. Thank you!