Hi I'm Steph! I'm a travel RN from Wisconsin. My mission is to be a resource for other current and perspective healthcare professionals.

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These 100% FREE, at-home, no equipment required, 15-25 minute workouts are ideal for the person who's looking to put in the work, before they head to work. Through proper nutrition, including healthy recipes, & these quick, High Intensity Interval Training (HIIT)/Circuit designed workouts, we have personally experienced exciting results & we anticipate more success from participants!

Checkout Ryan's weight loss transformation using the program!

Let's get after it, together!

Download and print a guide, or keep scrolling & workout now!

LEGS/GLUTES

 

1A Jump Squats                              15 seconds

1B Alternating Lunges                    30 seconds

1C Rest                                             15 seconds

 

2A Sumo Squat                               15 seconds

2B Wall Sit                                       30 seconds

2C Rest                                            15 seconds

 

3A Curtsey Lunges                         15 seconds

3B Glute Bridges                            30 seconds

3C Rest                                            15 seconds

 

4A Forward Line Hops                    15 seconds

4B Reverse Lunge to Knee Drive  30 seconds

4C Rest                                            15 seconds

 

Rest 30 sec or 1 minute, then start again,

      complete 3-5 rounds (15-25 minutes)         

.

It's not about perfect, it's about effort. And when you bring that effort every single day, that's where transformation happens. That's where change occurs.

-JILLIAN MICHAELS

ARMS/ABS

 

1A Pushups                                      15 seconds

1B Russian Twists                             30 seconds

1C Rest                                             15 seconds

 

2A Mountain Climbers                    15 seconds

2B Straight Leg Sit Up                    30 seconds

2C Rest                                            15 seconds

 

3A Tricep Dips                                15 seconds

3B Side to Side Heel Touch           30 seconds

3C Rest                                            15 seconds

 

4A High Plank to Elbow Plank       15 seconds

4B Elbow Plank                                30 seconds

4C Rest                                            15 seconds

 

Rest 30 sec or 1 minute, then start again,

      complete 3-5 rounds (15-25 minutes)  

There will be obstacles.

There will be doubters.

There will be mistakes.

But with hard work,

there are no limits.

UNKNOWN

FULL BODY

 

1A Burpees                                      15 seconds

1B High Knees                                 30 seconds

1C Rest                                             15 seconds

 

2A Push Up to Alt. Side Plank        15 seconds

2B Alt. Leg Extension                     30 seconds

2C Rest                                            15 seconds

 

3A Jumping Knee Tuck                  15 seconds

3B Alt. Fire Hydrant                        30 seconds

3C Rest                                            15 seconds

 

4A Mountain Climbers                    15 seconds

4B Alt. Jumping Lunges                 30 seconds

4C Rest                                             15 seconds

 

       Rest 30 sec or 1 minute, then start again,              complete 3-5 rounds (15-25 minutes)         

TAKE TIME TO MAKE YOUR SOUL HAPPY

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