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SECRET TRAINER (Core | Lower Body)

    1. Sit Ups x 10 reps

    2. Bicycle x 20 reps

    3. Toe Touches x 10 reps

    Rest 30 seconds

    4. Leg Raises x 10 reps

    5. Scissors x 20 reps

    6. Reverse Crunches x 10 reps

    Rest 30 seconds

    Repeat 3x total

  • Wall sit until failure (30-45 sec rest between each set)

    Repeat 3x total

  • Weight Recommendation* Resistance Bands

    1. Side Step + Squat (10 each leg)

    2. Jump Squat (10 total)

    3. Side Step + Squat (10 each leg)

    Rest 1 min

    Repeat 2x total

  • 4 sets x 40 reps (20 each leg, 30-45 sec rest between each set)

  • 4 sets x 20 reps (30 sec - 1 min rest between each set)

    How To: Standing upright, bring your knee to the opposite elbow, meeting together at your core. Repeat using the other elbow and opposite knee. Repeat this movement 20x.

  • 4 sets x 10-20 reps (15-30 sec rest between each set)

    Shorter rest between sets will help activate the calf muscles

Text overlay that says 'UPPER ECKERSON' on a wet, black, pebble-textured surface.

UPPER ECHELON (Core | Upper Body)

  • 3 minute plank

  • 3 sets x 10 reps (1 min rest between each set)

    How To: Get into plank position form, from there get into straight arm plank position (push up position), then get back into plank position. All while keeping your core and knees off the ground. Repeat this movement 10x.

  • 4 sets x 15 reps (1-3 min rest between each set)

  • 3 sets x 10 reps (15 - 45 sec rest between each set)

    How To: Lying on your belly, raise your straight arms and chest up off the ground along with your knees and feet, hold for 2 seconds, then release. Repeat this movement 10x.

    1. Front Straight Arm Raises x 10 reps

    2. Side Straight Arm Raises x 10 reps

    3. Butterfly Raises x 10 reps

    Rest 1 - 2 minutes

    Repeat 3x Total

  • 4 sets x 15-30 reps (30 sec - 2 min rest between each set)

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ZEN (Full Body | No Jumping)

  • Superset 1/2

    3 sets x 15 reps (45 sec - 2 min rest between each set) After one set, start Push Ups, see next movement below.

  • Superset 2/2

    3 sets x 15 reps (45 sec - 2 min rest between each set) After one set, restart the Superset with Back Squats, see above.

  • 4 sets x 20 reps (1 min rest between each set)

    How To: Standing upright, bring your knee to the opposite elbow, meeting together at your core. Repeat using the other elbow and opposite knee. Repeat this movement 20x.

  • Superset 1/2

    4 sets x 15-30 reps (30 sec - 2 min rest between each set) After one set, start Bicep Curls, see next movement below.

  • Superset 2/2

    4 sets x 20 reps (10 each arm) After one set, restart the Superset with Tricep Extensions, see above.

  • 3 sets x 20 reps (10 each leg)

    How to: With your right leg, forward lunge, push off the ground from your right foot and return to standing position, then with your left leg leading, forward lunge and push off the ground from your left foot returning to standing position. Repeat this movement 20x.

    1. Sit Ups x 10 reps

    2. Bicycle x 20 reps

    3. Toe Touches x 10 reps

    Rest 30 seconds

    4. Leg Raises x 10 reps

    5. Scissors x 20 reps

    6. Reverse Crunches x 10 reps

    Rest 30 seconds

    Repeat 3x total

Text that reads "LION CRED" with an illustration of a muscular lion and a smaller figurine of a person flexing their arm.

EXTRA CREDIT (Upper Body)

  • 4 sets x 15 reps (1-2 min rest between each set)

  • 3 sets x 10 reps (15 - 45 sec rest between each set)

    How To: Lying on your belly, raise your straight arms and chest up off the ground along with your knees and feet, hold for 2 seconds, then release. Repeat this movement 10x.

  • 4 sets x 40 reps (20 each leg, 45 sec rest between each set)

  • 3-4 sets x 24 reps (12 each arm, 45 sec rest between each set)

  • 3-4 sets x 12 reps (1 min rest between each set)

  • 4 sets x 15 reps (1 min rest between each set)

    How to: Keeping your arms straight, starting with your hands at your sides, bring them straight over your head like making a Y in YMCA, then bring them back down to your sides. Repeat this movement 15x.

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THE PEACH (Glute | No Jumping)

  • 3 sets x 10 reps (45 sec rest between each set)

    How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release. Repeat 10x

    Weight Recommendation* Resistance Bands

  • Weight Recommendation* Resistance Bands

    1. Donkey Kicks (5 each leg)

    2. Fire Hydrants (5 each leg)

    3. Straight Leg Donkey Kicks (5 each leg)

    Rest 45 sec - 1:30 sec

    Repeat 3x total

    *The Shorter Rest Between Each Set Will Help Activate The Glute Muscles

  • 4 sets x 10 reps (1 min rest between each set)

    Weight recommendation* Resistance Bands

    How To: Sitting on a chair, separate your legs as far as they can go, then bring them back together, repeating this movement 10x

  • 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)

    How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.

    This motion/technique adds tension on the muscles.

  • 4 sets x 12 reps (each leg. 1 min rest between each set)

    How to: Count to 3 seconds when declining to the ground. This technique will add more tension to the quad muscle and helps with balance/ stabilization abilities. Repeat this movement 12x each leg.

  • 4 sets x 10-20 reps (15-30 sec rest between each set)

A purple and white toy camera with gold accents surrounded by small star shapes, with the text 'Camera Ready' overlayed.

CAMERA READY (Cardio | Core | Full Body)

    1. 5 minute run at a pace of your choice.

    2. 5 minute jump rope, 1 minute on, 1 minute off (rest) for a total of 5 minutes

    3. 15 Burpees

    Rest 2-3 min, then start next movement below.

    1. Diamond Push Ups x 15 reps

    2. Chest Fly x 15 reps

    3. Bent Over Reverse Fly x 15 reps

    Rest 2 minutes

    Repeat 2-3x total

    1. Forward Jumping Squats x 12 reps

    2. Forward Walking Lunges x 20 reps (10 each leg)

    3. Side Step + Squat x 5 each leg

    Rest 1-2 minutes

    Repeat 2-3x Total

    1. Elbow to Knee, Elbow to Toe x 20 reps (10 each leg)

    2. Mt. Climbers x 40 reps (20 each leg)

    3. Side Crunches x 20 reps (10 each side)

    Rest 30 seconds up to 1 minute

    Repeat 3-4x total

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING MINDSET IS EVERYTHING

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MINDSET. THE NEWSLETTER.

Delivered straight to your inbox. Twice monthly, to keep you engaged with your fitness journey.

EXPLORE
Text overlay reading 'HOME BODY' over a lush green foliage background with various tropical leaves.

HOME BODY (Full Body | Fat Burning)

    1. Jump Squats x 10 reps

    2. Mt. Climbers x 30 reps

    3. High Knees x 15 reps

    Rest 1 minute

    Repeat 5x total

    1. Plank (30 sec)

    2. Bicycle x 20 reps

    3. Toe Touches x 15 reps

    Rest 1 minute

    Repeat 3x total

Stylized text that says "FLEX" in bright blue with a pink striped circular background and small star-like accents, with the handle TGW @tonijanaeworkouts

FLEX (Lower Body | No Jumping)

  • 3 sets x 20 reps (10 each leg, 45 sec - 1 min rest between each set)

    How to: With your right leg, forward lunge, push off the ground with your right foot and return to standing position, then again with your right leg leading, backwards lunge, using your right foot (toes) push off the ground to return to standing position. Repeat this for a total of 10 reps. Then repeat with your left leg

  • 3 sets x 10 reps (45 sec rest between each set)

    How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release

    Weight Recommendation* Resistance Bands

  • 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)

    How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.

    This motion/technique adds tension on the muscles.

  • 4 sets x 10 reps (1 min rest between each set)

  • 4 sets x 15-20 reps (45 sec rest between each set)

    Shorter rest between sets will help activate the calf muscles

Colorful graphic with the text '100 DEGREES' on an orange background, and a small attribution at the bottom.

100 DEGREES (Cardio)

  • Run up a hill of your choosing 10x total. Rest for as long as you need to sprint with 100% effort each time.

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THE BUILDER (Full Body | Low Intensity)

    1. Straight Arm Raises (Front lateral raises) x 10 reps

    2. Shoulder Press x 10 reps

    3. Bent Arm Side Raises (bent arm lateral raises) x 10 reps

    Rest 1 minute

    Repeat 3x

    1. Alternating Lunges x 12 reps total

    2. Squats x 10 reps

    Rest 1 minute

    Repeat 3x

    1. Sit Ups x 10 reps

    2. Plank (30 sec)

    Rest 1 minute

    Repeat 3x

Illustration of a wolf with the words 'Home Work' overlayed, and a background with orange gradient and gray splatters.

HOME WORK (Full Body | Fat Burning)

    1. Push Ups x 10 reps

    2. Burpees x 5 reps

    3. High Knees x 10 reps

    Rest 1 minute

    Repeat 3x

  • 3 minute jump rope

    1. Alternating Lunges x 10 reps

    2. Tricep Extensions x 10 reps

    3. Jump Squats x 10 reps

    Rest 1-2 minute

    Repeat 3x

    1. Plank (30 sec)

    2. 40 Mt. Climbers (20 each leg)

    3. Plank (30 sec)

    Rest 1 - 2 minutes

Close-up of a glazed donut with the words "Krispy Kream" written across it in bold letters, and a blurred background of more donuts.

KRISPY KREAM (Core | Lower Body)

  • 3 sets x 12 reps (30 sec rest between each set)

    How To: Squat, step one foot forward staying in a low position, step the other foot forward, repeat this motion 12x

    Weight Recommendation* Resistance Bands

  • 3 sets x 12 reps (45 sec rest between each set)

    Shorter rest between sets will make this movement more challenging

    Weight Recommendation* Resistance Bands

  • Yes, it’s a repeat!

    3 sets x 12 reps (30 sec rest between each set)

  • 3 sets x 12 reps (45 sec rest between each set)

  • 3-4 sets x 20 reps (30 sec - 1 min rest between each set)

    1. Bicycle x 20 reps

    2. Plank (30 sec)

    3. Mt. Climbers x 20 reps

    Rest 45 seconds

    4. Bicycle x 20 reps

    5. Plank (30 sec)

    6. Mt. Climbers x 20 reps

    Rest 45 seconds

    Repeat 2-4x Total

Decorative sign with the words 'LIGHT WORK' over a balcony with ocean view, wicker chairs, small table, and a lantern.

LIGHT WORK (Cardio)

Pink background with the words 'ASSESSMENT' in black outline with reflective effect, and a small Instagram handle '@tonijanaeworkouts' below.

  • Run for a total of 5 minutes at warm up speed

  • 3 sets x 25 reps (2 min rest between each set)

  • Run for a total of 5 minutes at 65-80% effort

  • 3 sets x 25 reps (2 min rest between each set)

  • Run for a total of 5 minutes at 65-80% effort

ASS WHOOPIN (Cardio | Core | Full Body)

    1. Back Squat x 20 reps

    2. Jumping Jacks x 25 reps

    3. Burpees x 10 reps

    Rest 1-3 minutes

    Repeat 5x total

    1. Push Ups x 10 reps

    2. Alternating Lunge Jumps x 10 reps

    Rest 1 minute

    Repeat 3x total

  • 5, 50 Meter Sprints (rest enough time between your sprints to give each sprint 100% effort)

    1. Plank (30 sec)

    2. Mt. Climbers x 40 reps (20 each leg)

    3. Plank (30 sec)

    Rest 1 minute

    Repeat 3x total

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TOOTY FRUITY (Lower Body)

  • 3 sets x 24 reps (12 each leg, 1 min rest between each set)

  • 4 sets x 10 reps (1-2 min rest between each set)

  • 4 sets x 8 reps (1-2 min rest between each set)

    How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release. Repeat 8x

    Weight Recommendation* Resistance Bands

  • 3 sets x 12 reps (1 min rest between each set)

  • 3 sets x 12 reps (45 sec rest between each set)

  • 3 sets x 15 reps (30-45 sec rest between each set)

    Shorter rest between sets will help activate the calf muscles

Text graphic with the words 'circuit' and 'ONE' on a blurred sunset background.

CIRCUIT ONE (Core | Cardio)

  • 12 minute run at a pace of your choosing

    1. Plank (30 sec)

    2. 40 Mt. Climbers (20 each leg)

    3. Plank (30 sec)

  • 12 minute run at a pace of your choosing

    1. Reverse Crunches (30 sec)

    2. Bicycle (30 sec)

    Rest 1 min

    Repeat 3x total

Close-up of green grass blades with water droplets and overlay text that reads 'FRESH FOREVER' in stylized font.

FRESH FOREVER (Core | Upper Body)

  • 4 sets x 15 reps (1-2 min rest between each set)

  • 4 sets x 10 reps (1 min rest between each set)

  • 3 sets x 12 reps (1-2 min rest between each set)

  • 4 sets x 12 reps (1-2 min rest between each sets)

  • 4 sets x 12 reps (1-2 min rest between each set)

    How To: Lying on your belly, raise your straight arms and chest up off the ground, holding that position, reach your arms straight out in front of you like Superman flying, and then bend your arms like your going to touch your elbows together behind your back, using your latissimus dorsi muscles to contract your shoulder blades together, hold for 2 seconds, then keeping your chest and arms off the ground repeat the arm motion 12 times

  • 3 sets x 12 reps (45 sec - 1 min rest between each set)

    1. Plank (30 sec)

    2. 40 Mt. Climbers (20 each leg)

    3. Plank (30 sec)

    Rest 1 - 2 minutes

    Repeat 3x total

Colorful workout poster with the words 'Apple Bottom' written in stylized text against a bright green background, with a small illustration of a green apple below the text.

APPLE BOTTOM (Glute | Lower Body)

  • Weight Recommendation* Resistance Bands

    1. Side Step + Squat (10 each leg)

    2. Jump Squat (10 total)

    3. Side Step + Squat (10 each leg)

    Rest 1 min

    Repeat 2x total

  • 4 sets x 10-15 reps (1-2 min rest between each set)

  • 3 sets x 8 reps (45 sec rest between each set)

    How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release

    Weight Recommendation* Resistance Bands

  • 2 sets x 6 reps (each leg, 45 sec rest between each set)

    How To: Perform a hip bridge in the hold position, separate your legs by side stepping your right leg to the right, then bring it back. Side step your left foot to the left and bring it back, then release back down to the ground. Repeat this movement 6x

    Weight Recommendation* Resistance Bands

  • Weight Recommendation* Resistance Bands

    1. Donkey Kicks (5 each leg)

    2. Fire Hydrants (5 each leg)

    3. Straight Leg Donkey Kicks (5 each leg)

    Rest 45 sec - 1:30 sec

    Repeat 3x total

    *The Shorter Rest Between Each Set Will Help Activate The Glute Muscles

  • 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)

    How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.

    This motion/technique adds tension on the muscles.

Working Out at the Gym Today?

  • Cardio | Core | Full Body

  • Lower Body | No Jumping

  • Chest | Shoulders

  • Back | Biceps | Triceps

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