Ab crunches are a simple, effective way to fire up your core and elevate your heart rate to support burning fat - especially on cardio days!

Hit 3 sets of 20 reps

If you’re feeling strong, push for 3 sets of 30!

Rest for 1.5 - 2 minutes between sets.

Listen to your body and aim for quality movement over quantity.

Walking uphill on a treadmill for 20 - 30 minutes is one of my favorite ways to burn fat on off days! No problem if you don’t make it into the gym, just make sure you go for a 30 minute walk or reach 3,000 to 5,000 steps throughout your day and stay hydrated!

My favorite way to burn fat on recovery days is a 20 - 30 minute cardio session! I love the stair climber, but if you’d rather mix it up with an elliptical or a bike, that works too. And if you can’t make it to the gym today, no problem—just aim for around 3,000 to 5,000 steps throughout the day or go for a walk. Staying active and hydrated on off days helps keep the focus and momentum up!

Jump Squats are my favorite full leg workout for overall muscle definition and burning fat! Start with 5 - 7 body weight squats as a warm up then move into:

3 sets of 20 reps

Rest for 1.5 - 2 minutes between sets.

If you feel like amping up the intensity, try hitting 3 sets of 30 reps! A great alternative is the stationary bodyweight squat (no jump), which still builds lower body strength, boosts muscle endurance, and supports fat loss. Turn on your favorite music, have fun with it, and focus on hitting proper depth - just like you see in the form video!

Time to tone the shoulders!

Start with a light warm-up set of 10 – 12 reps to get loosened up, then move into:

3 sets of 16 – 20 reps

Rest for 1.5 - 2 minutes between sets.

Pick a weight that pushes you, but still lets you maintain proper form. In the video, you’ll see my palms slightly rotated forward - this small adjustment helps fire up the middle deltoid for a more powerful rep and deeper burn. If needed, don’t hesitate to lighten the weight so you can hit all 16 reps with control!

Start with a light weight warm up set (10 - 12 reps to loosen up) then move into:

3 sets of 16 - 20 reps

Rest for 1.5 - 2 minutes between sets.

Pick a weight that challenges you to complete 16 – 20 reps with good form. Maintain a neutral head position by looking straight ahead. This ensures your spine remains aligned, reducing the risk of neck and upper back strain! Prioritize proper technique, and don’t hesitate to scale the weight down if needed to stay within the target rep range.

Start with a light weight warm up set (10 - 12 reps to loosen up) then move into:

3 sets of 16 - 20 reps

Rest for 1.5 - 2 minutes between sets.

Pick a weight that challenges you to complete 16 – 20 reps with good form. Prioritize proper technique, and don’t hesitate to scale the weight down if needed to stay within the target rep range.

You can also use a seated hamstring curl machine for this!

Start with a light weight warm up set (10 - 12 reps to loosen up) then move into:

3 sets of 16 - 20 reps

Rest for 1.5 - 2 minutes between sets.

Pick a weight that challenges you to complete 16 – 20 reps with good form. Prioritize proper technique, and don’t hesitate to scale the weight down if needed to stay within the target rep range.

Keep your feet in a neutral position, aim for a full stretch at the bottom, and squeeze at the top of each rep. This is one of my all-time favorite moves for leg definition!

Start with a light calf stretch and warm up set of 12 - 15 reps to loosen up - then move into:

3 sets of 20 reps

Rest for 1.5 – 2 minutes between sets.

If 20 reps feel too easy, challenge yourself with 3 sets of 30! Focus on controlling the movement, feeling a nice stretch at the bottom of each rep and a strong squeeze at the top.

Start with a light warm-up set of 10 - 12 reps to get the muscles activated. Then move into:

3 sets of 16 – 20 reps

Rest 1.5 – 2 minutes between sets.

Choose a weight that challenges you while allowing you to maintain proper form and reach the recommended rep range.

Focus on maximizing your range of motion! Pay attention to the depth I’m reaching in the video. If the weight is too heavy, scale it back to ensure proper movement.

Start with a light weight warm up set (10 - 12 reps to loosen up) then move into:

3 sets of 16 - 20 reps

Rest for 1.5 - 2 minutes between sets.

Pick a weight that challenges you to complete 16 - 20 reps with good form. Prioritize proper technique, and don’t hesitate to scale the weight down if needed to stay within the target rep range. It’s all about achieving that burn in your upper and middle back!

Squeeze your shoulder blades together as you complete each rep, and keep your core engaged to prevent stress in your lower back.