Workout Builder Guide
Table of Contents
1. Welcome
2. My Go-To Exercises by Equipment
3. My Basic Workout Formula
4. My Favorite Basic Workouts
5. Additional Resources
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Your Go-To Resource While I'm on Maternity Leave
First of all, thank you for supporting my family while I take some time away after baby arrives! ❤️
Although I won't be in the gym coaching you each week, I wanted to leave you with the tools to continue making progress.
Remember:
* Consistency beats perfection.
* Showing up matters more than having the "perfect" workout.
* Keep challenging yourself, but always prioritize good form.
* If you can get **2–4 workouts** each week that last **30–50 minutes**, you'll maintain (and likely continue building) your strength until I'm back.
My goal with this guide is to give you as much information as possible to build your own workout routine while I am gone. You do not need to read it all if it is overwhelming. Find what works for you and stick with it.
Please Note:
Unfortunately, I cannot create a document like this personalized to each of my clients. Take this information as a recommendation, and only do what you are comfortable and confident doing.
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My Go-To Exercises by Equipment
Mat Exercises
* Deadbugs
* Figure Four Glute Bridges
* Flat Back Openers
* Swimmers
* Plank Shoulder Taps
Hip Circle Band Exercises
* Lateral Band Walks
* Banded Glute Bridges
Medicine Ball Exercises
* Med Ball Slams
* V-Sit Twist and Press
* Wall Sit & Squeeze the Ball Between Your Knees
BOSU Ball Exercises
* Single Leg RDL
* Single Leg Curl & Press
* Lateral Squat Off the BOSU
* Reverse Lunge Off the BOSU
* Plank Mountain Climbers (Hands on BOSU)
Cable Exercises
* Seated Cable Row
* Tricep Extensions
* Core Rotators *(there are a million variations!)*
Height Options
* High to Low
* Straight Across
* Low to High
Variations
* Out to In
* Pull to Press
* Pull to Single Arm Press
* Out & Out
* Pallof Press
Swiss Ball Exercises
* Split Squats (Ball on the Wall)
* Hamstring Curls
Dumbbell Exercises
* Bicep or Hammer Curls
* Shoulder Press
* Reverse Flys
* Sumo Squat, Curl & Press
* Double Leg RDL, Curl & Press
* 3-Point Bent Over Row
* Goblet Squat
* Sumo Dumbbell Deadlift
TRX Exercises
* TRX Row
* TRX Squats
* TRX Chest Openers *(More mobility than strength, but still one of my favorites!)*
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My Basic Workout Formula
The easiest way I build a workout is by choosing:
* 1 Upper Body Exercise
* 1 Lower Body Exercise
* 1 Core Exercise
* 1 Cardio Exercise
Repeat for several rounds depending on how much time and energy you have.
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My Favorite Basic Workouts
Workout #1 – Full Body
* Deadbug × 20
* Glute Bridge × 20
* Bent Over Rows × 15
* V-Sit Bicep Curl × 15
* Sumo Dumbbell Deadlift × 20
**Complete 3–5 sets.**
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Workout #2 – Full Body
* Lateral Band Walks ~40 steps
* Banded Squats × 15
* Alternating Reverse Lunges × 20
* Plank Shoulder Taps × 20
* Shoulder Press × 10
* Bent Over Tricep Kickbacks × 10
**Complete 3–5 sets.**
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Workout #3 – Core
* Wood Choppers × 10/10
* Side Plank Hold × 30 sec/30 sec
* Alternating V-Ups × 20
**Complete 3–5 sets.**
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Workout #4 – Core
* Plank Shifters × 20
* Weighted Deadbugs × 20
* V-Sit Bicycles × 20
**Complete 3–5 sets.**
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Additional Resources
I have an exercise glossary with a ton of **home exercises**. These exercises use only dumbbells, a hip circle band, or a mat—no additional equipment required.
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I have a YouTube channel with a large library of exercise demonstrations for home workouts. Almost every exercise included in my Exercise Glossary also has a corresponding YouTube video.
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Blog Resources
Last year I posted three workouts every week to the blog. That means there are over 150 workouts with written descriptions and demo videos at your finger tips!
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Don't Forget to Stretch!
There are countless guided stretching, foam rolling, mobility, and yoga videos on YouTube. One of my favorite free resources is Yoga with Adriene.
