Get active and stay balanced with this 4 week challenge. Complete two strength workouts and two cardio workouts per week. Some of the workouts are designed to take you outdoors! The 2x2 Challenge includes:
2 week meal plan written by our registered dietitian — includes vegetarian and gluten-free options
16 new workouts, less than 35 minutes long
2×2 calendar = 2 strength workouts and 2 cardio workouts per week
3×3 calendar = 3 strength workouts and 3 cardio workouts per week
As always, a running option is included
This program is for all levels, but if you’re pregnant or have diastasis recti, we suggest you focus on those programs
Get active and stay balanced with this 4 week challenge. Complete two strength workouts and two cardio workouts per week. Some of the workouts are designed to take you outdoors! The 2x2 Challenge includes:
2 week meal plan written by our registered dietitian — includes vegetarian and gluten-free...
This is the perfect post-cardio stretch session. Grab a hand towel and move through 8 different athletic stretches. Make sure you come into this stretch series with warm muscles.
This is a Dynamic workout - targeting the core, mobility or range of motion and heart health. These compound movements are sure to leave you sweaty!
Circuit 1:
Reverse Lunge to Knee Press
(Advanced add agility)
Power 30 Plank Shoulder Taps
Circuit 2:
Tabletop to Low Ab Lift
(Advanced add pistol...
This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay f...
This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup and 5 minute...
This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup, 60 second p...
This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup, 60 second p...
A circuit style, cardio, sweat session that will have your body releasing the feel-good hormones! We work your heart muscle through cardiovascular exercises utilizing athletic drills between cones and cardio drills using dumbbells. Start with a thorough dynamic stretch and finish with a thorough ...
A circuit style, cardio, sweat session that will have your body releasing the feel-good hormones! We work your heart muscle through cardiovascular exercises utilizing athletic drills between cones and cardio drills using dumbbells. Start with a thorough dynamic stretch and finish with a thorough ...
This will quickly become your FAVORITE workout! Take this workout outdoors and soak in the outdoor elements and sunshine vitamin. Grab two cones or two plastic cups turned upside down, head outdoors and follow my cues. We start with a 4-minute warmup. For 4 minutes you have the option to walk-jog...
This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:
Pyramid 1-10, repeat 10-1
Switch Lunge to 2 Presse...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout and we finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, one medium dumbbell.
Circuit 1 Upper Body:
Shoulder Wheel
Inchworm + Press
Biceps Isolation
Triceps Isolation
Core St...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout, plus medium dumbbells to tone, with 30 second intervals repeated three times. We finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, medium dumbbells, optional foam roller.
Ci...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles, one medium dumbbell for compound exercises and we finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, one medium dumbbell.
Circuit 1 Upper Body:
Shoulder Isolation & Raise
Biceps Serve
Tr...
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout, plus medium dumbbells to tone, with 30 second intervals repeated three times. We finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, optional foam roller.
Circuit 1 Upper Body...
Create length and flexibility with these 8 static stretches. This is a post-workout stretch so you should come into this session with warm muscles. Equipment Needed: hand towel.
Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.
Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...
