Your Weekly

Workout Plan
Table of Contents

Get inspired with these workouts!

CARDIO
Low Impact 2
Circuit Training 3
STRENGTH
Upper Body 3
Lower Body 4
Full Body 4
STRETCH
Full Body 5
Yoga 5

Focus on form with your exercise guide

STRENGTH EXERCISES
Body Weight
Upper Body 6
Lower Body 8
Free Weights
Upper Body 11
Lower Body 13
Full Body 16
STRETCHES
Regular 17
Yoga 21

Stay motivated

Noom #PsychTricks 27

Plan ahead

Weekly planners 28
Meet your monthly workout schedule

Repeat your 3-4 day workout plan every 4 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body Circuit

Week 1 REST REST REST Your Favorite
Low Impact
Yoga Full Body Workout!

Low Impact Low Impact

Circuit
Week 2 Your Favorite
Upper Body REST REST Upper Body REST
Workout! Yoga
Full Body Full Body

Circuit Circuit
Low Impact
Week 3 Full Body REST REST Your Favorite REST Full Body
Yoga Workout!
Full Body Full Body

Low Impact Circuit

Full Body
Week 4 Your Favorite Upper Body REST Lower Body REST REST
Workout! Yoga
Yoga Full Body

= Strength = Stretch = Dynamic = Cardio = Optional

1
Get inspired with these workouts

CARDIO
When it comes to cardio, we've broken it down into 2 Just Keep Swimmin' (30 minutes)
types, each with their own benefit. Within each category, Repeat the following sequence 8 times
you have tons of options to keep things fresh and fun! 2 laps slow
1 lap as fast as you can
1 minute rest
Low Impact Crazy Cycle (20 minutes)
Set your timer for 20 minutes
Choose from these lower intensity workouts: Get in the saddle (and by saddle we mean on a
bike or recumbent bike)
Complete 30-45 minutes of any one of these exercises: Alternate between 45 seconds at a comfortable
Walk pace and 15 seconds 'pushing your limits'
Power Walk Repeat until your time is up!
Bike
Elliptical Battlefield (15 minutes)
Row Grab a pair of battle ropes (these are great if you
Swim have bad knees)
Freestyle: Do any combination of these exercises! Do 15 rounds of 30 seconds on/30 seconds rest
Example: 12 minute walk, 12 minute bike, of any one or combination of these exercises.
Straight waves
Try one of these 30-60 minute lower intensity fitness Double waves
classes: Alternating waves
Aerobics Side-to-side waves
Barre Build Your Own (20 minutes)
Pilates Choose 5 of your favorite low-impact cardio
Martial Arts exercises
Step Do 4 rounds of each exercise, 30 seconds on/30
Yoga seconds rest
Zumba

Or choose from these fun, lower impact workouts:

Box N' Burn (15 minutes)

Set your timer for 15 minutes

Complete as many rounds as possible of the
following circuit, resting as you need.
20 Jabs
20 Cross
20 Hooks (each arm)
20 Upper Cuts (each arm)

2
Circuit Training

Choose from one of these circuit training workouts:

AMRAP Ante STRENGTH

Set your timer for 15 minutes. Complete as many
rounds as possible (AMRAP) of the following: When it comes to strength training, you'll be working off
10 Push Ups of a upper body, lower body, full body split. Within each
10 Squats category, you have many workouts to choose from to
10 Crunches switch things up and maximize your progress!
Make sure to keep track of your score - this will be
a great way to measure your progress over time! Upper Body
Endurance EMOM
Set your timer for 15 minutes. Every minute on the Choose from one of these upper body workouts:
minute (EMOM) complete 15 squats. Not feeling
squat jumps? Swap 'em out for your favorite Upper Body 1: Equipment
move! Perform 2 sets of 10-12 reps of the following exercises,
resting 30 - 60 seconds between each set.
Core Challenge Shoulders: Shoulder Press or Lateral Raise or
Set your timer. Repeat each circuit 5 times Shoulder Machine of Choice
through, resting 1 minute in between: Biceps: Bicep Curls or Hammer Curls or Bicep
Circuit A Machine of Choice
30 seconds Plank Chest: Chest Press or Chest Flyes or Chest
30 seconds (right) Side Plank Machine of Choice
30 seconds (left) Side Plank Triceps: Tricep Kickbacks or Tricep Press or
30 seconds Plank Twists Tricep Machine of Choice
Back: Bent Over Rows or Reverse Flyes or Back
Walk Row Circuit (20 minutes) Machine of Choice
Set a timer for 20 minutes.
Complete as many rounds as possible of: Upper Body 2: Body Weight
0.25 mile walk Go through the following sequence 3 times. Perform 8
50 meter row reps the first, 12 reps the second, and 15 reps the third
time.
Build Your Own Circuit (25 minutes) Shoulder Taps
Choose 5 of your favorite low-impact cardio Airplanes
exercises Plank Twists
Complete 30 seconds of each exercise back-to- Pushups
back without stopping Tricep dips
Rest 2 minutes between each round
Complete a total of 5 rounds Upper Body 3: Mixed Equipment
Perform 2 rounds of the following, resting 1 minute
between each 2 exercise sequence.
10 Weighted Chest Presses, 15 Bodyweight
Pushups
10 Weighted Bent Over Rows, 15 Bodyweight
Supermans
10 Weighted Bicep Curls (each arm),
15 Bodyweight Plank Presses
10 Weighted Tricep Kickbacks (each arm),
15 Bodyweight Tricep Dips (each arm)
10 Weighted Lateral Raises (each arm),
15 Bodyweight Shoulder Taps

3
Upper Body 4: Burn Out Lower Body 4: Burn Out
Perform 3 sets of as many reps as possible for each of Perform 3 sets of as many reps as possible for each of
the following exercises: the following exercises:
Pushups Squats
Crunches Reverse Lunges
Tricep Dips Glute Bridges
Supermans Side Lunges
Plank (hold for time) Wall Sit (hold for time)
Make sure to write down your score so you can Make sure to write down your score so you can
compare your progress over time! compare your progress over time!

Upper Body 5: Build Your Own Lower Body 5: Build Your Own
Pick 6 "Upper Body" exercises from your Exercise Pick 3 "Lower Body" exercises that have a
Guide -- 3 that are easier for you, 3 that are more "Weighted" and "Bodyweight" option from your
challenging. Exercise Guide (for example, lunges, squats, and
Perform 3 sets of 10-12 reps of each deadlifts).
"challenging" exercise, resting 1-2 minutes in Perform 3 sets of 10-12 reps of each exercise
between. weighted, resting 1-2 minutes in between.
Perform 3 sets of 15-20 reps of each "easier" Perform 3 sets of 15-20 reps of each exercise
exercise, resting 30 seconds in between. unweighted, resting 30 seconds in between.

Lower Body Full Body

Choose from one of these lower body workouts: Choose from one of these full body workouts:

Lower Body 1: Free Weights Full Body 1: Free Weights

Perform 4 sets of 10-12 reps of the following exercises, Perform 2 sets of 10-12 reps of the following exercises,
resting 30 - 60 seconds between each set. resting 30 - 60 seconds between each set.
Hamstrings: Straight Leg Deadlifts or Single Leg Bicep Curls
Deadlifts or Hamstring Machine of Choice Goblet Squats
Glutes: Sumo Squats or Deadlifts or Glute Bent Over Rows
Machine of Choice Reverse Lunges
Quads: Step Ups or Split Squats or Chest Machine Tricep Press
of Choice Deadlifts
Calves: Calve Raises or Calf Machine of Choice Chest Flyes
Walking Lunges
Lower Body 2: Mixed Equipment Shoulder Press
Perform 2 rounds of the following, resting 1 minute Plank Twists
between each 2 exercise sequence.
10 Weighted Squats, 15 Bodyweight Squats Full Body 2: Mixed Equipment
10 Weighted Stiff Leg Deadlifts, 15 Bodyweight Complete 25 reps of each of the following exercises.
Stiff Leg Deadlifts Take your time and split the reps into as many sets as
10 Weighted Forward Lunges (each leg), you need to maintain proper form!
15 Bodyweight Forward Lunges (each leg) Squat Press
10 Weighted Side Lunges (each leg), Push Ups
15 Bodyweight Side Lunges (each leg) Deadlift Row
Medicine Ball Slams
Lower Body 3: Body Weight Lunge Curls
Go through the following sequence 3 times. Perform 8 Sit Ups
reps the first, 12 reps the second, and 15 reps the third
time. Full Body 3: Body Weight
Split Squats Go through the following sequence 3 times. Perform 8
Straight Leg Deadlift reps the first, 12 reps the second, and 15 reps the third
Curtsy Lunges time.
Squats Split Squats
Single Leg Deadlift Pushups
Curtsy Lunges
Airplanes
Squats
Tricep Dips

4
Full Body 4: Burn Out Yoga
Perform 1 sets of as many reps as possible of the
following 10 exercises, resting as long as you need in Choose from the following yoga sequences or create
between. your own using your Exercise Guide:
1. Squats
2. Push ups Free Flow
3. Step ups Move through the following yoga poses 3-5 times:
4. Plank Presses Child's Pose
5. Tricep Dips Table Top
6. Glute Bridges Cat
7. Supermans Cow
8. Shoulder Taps Downward Dog
9. Split Squats Forward Fold
10. Crunches Halfway Lift
Forward Fold
Full Body 5: Build Your Own (Strength) Chair
Pick 6 "Weighted" exercises from your Exercise Forward Fold
Guide: Plank
Choose a weight that challenges you (you should Downward Dog
need to rest at least 1 minute after each set) Table Top
Perform 3 sets 10-12 reps of each exercise, Cat
resting 1-2 minutes between each set. Cow
Child's Pose
Full Body 6: Build Your Own (Endurance)
Pick 6 "Bodyweight" exercises from your Exercise Sun Salutation
Guide. Move through the following yoga poses 3-5 times:
Perform 3 sets of 15-20 reps of each exercise, Downward Dog
resting no more than 30 seconds between each Forward Fold
set. Halfway Lift
Forward Fold
Mountain Pose
Back Bend
Forward Fold
Halfway Lift
Forward Fold
Plank
STRETCH Chaturanga
Upward Dog
A well-rounded exercise plan includes a regular Downward Dog
stretching routine to improve your flexibility, keep your
muscles nimble, and help you recover from your more Warrior Walk
strenuous workouts! Move through the following yoga poses 3-5 times:
Downward Dog
Full Body Three-Legged Dog (Right Leg Up)
Warrior 1 (Right Leg Leads)
Choose from the following stretching routines or create Warrior 2 (Right Leg Leads)
your own using your Exercise Guide: Reverse Warrior
Plank
Basic Body Stretch Chaturanga
Hold each stretch for 15-20 seconds. Upward Dog
Downward Dog
Deep Restoration Three-Legged Dog (Left Leg Up)
Hold each stretch for 30-45 seconds. Warrior 1 (Left Leg Leads)
Warrior 2 (Left Leg Leads)
Progressive Flexibility Reverse Warrior
Hold each stretch for 15 seconds, inhale, and deepen Plank
the stretch as you exhale and hold 15 more seconds. Chaturanga
Upward Dog
Downward Dog

5
Focus on form with your exercise guide

STRENGTH EXERCISES

Body Weight
Upper Body

1 2
Airplanes

Lying face down with your arms stretched out to the side,
raise your arms as high off the ground as you can and
slowly return to the starting position.
Be sure to initiate the movement from your shoulders.

1 2

Crunches

Lie on the ground with your knees bent and place your
fingertips by your ears. Engage your core enough for your
shoulder blades to lift off the floor.

Plank

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core and
make sure not to round or arch your back so that your
body's in a straight line.

1 2

Plank Presses

Start in a pushup position and lower yourself to a lower

pushup plank position, dropping down one elbow at a
time. Then, return to a pushup position one arm at a time.
Make sure to alternate between 'leading' hands and keep
your core tight! 3 4

6
 1 2
Plank Twists

Start in plank position. Keeping your core tight, twist

each hip towards the ground, alternating back and forth.

1 2
Pushups

Stack your shoulders over your elbows, over your wrists,

and spread your fingers wide. Squeeze your core and
make sure not to round or arch your back so that your
body's in a straight line. Keep your elbow close to your
body as you bend them towards the back wall and your
body lowers towards the floor. Push through the palms
of your hands to return to the starting position. Squeeze
your core and make sure not to round or arch your back
so that your body's in a straight line.
Too challenging? Try placing your hands on a higher
surface, such as on the edge of a table or on a wall.

1 2
Shoulder Taps

Start in a plank position. Keep your core tight and your

hips parallel to the ground as you alternate between
tapping your right hand to your left shoulder and your left
hand to your right shoulder.
3 4

Side Plank

Distribute your weight between your forearm and toes,

and squeeze your core as you hold so that your body is in
a straight line.
Too challenging? Lower your bottom knee to the ground
for extra support.

1 2
Sit Ups

Lie on the ground with your knees bent and cross your
arms over your chest. Keep your spine straight and
squeeze your core as you sit up to touch your elbows to
your knees.

7
 1 2
Supermans

Lying face down with your arms stretched forward, raise

your arms as high off the ground as you can and slowly
return to the starting position.
Be sure to initiate the movement from your shoulders.

1 2
Tricep Dips

Sit on a chair, box, bench, or step, and place your hands on

either side of you, gripping to your seat. Extend your legs
out long in front of you and lift your butt off your seat.
Keep your shoulders back and elbows in as you bend your
elbows and lower your body to the ground. Push through
the palm of your hands to return to hover above your seat.

1 2
V-Sits

Start with your body in a "V" position and slowly lower your
upper and lower body towards (but not touching) the
ground. Keep your spine straight and squeeze your core to
return to the starting position.

Lower Body

1 2
Calf Raises

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground. With control,
lift your heels fully off the ground so that your are standing
on your toes and lower your heels back to the starting
position.

1 2
Curtsy Lunges

From a standing position, step one foot back across your

body at a 45 degree angle from your planted foot and
lower your back knee to hover about 2 inches above the
ground. Push through your planted heel to return to the
starting position and alternate legs.

8
 1 2
Forward Lunges

From a standing position, step one foot about 2 feet

forward and lower your back knee to hover about 2 inches
above the ground. Push through your front heel to return
to the starting position and alternate legs.
3

1 2
Glute Bridges

Lie on the ground with your knees bent and your arms by
your side. Push through your heels and squeeze your
glutes to raise your hips as high as possible before
returning to the starting position.

1 2
Reverse Lunges

From a standing position, step one foot back about 2 feet

and lower your back knee to hover about 2 inches above
the ground. Push through your front heel to return to the
starting position and alternate legs.
3

1 2
Side Lunges

From a standing position with your toes pointing forward,

step one foot out to your side about 2 feet and sit your
hips backwards to initiate a bend at the knee until your
thigh reaches as close to parallel to the ground.

9
 1 2
Single Leg Deadlift

From a standing position with you knees slightly bent and

your arms in front of your body, put your weight in one leg.
Keep your back as straight as possible and bend at your
hips so that your upper body makes it's way forward and
your lifted leg makes it's way backward, eventually both
parallel to the ground in a "T" position. Return slowly to the
starting position and alternate legs.

1 2
Single Leg Glute Bridges

Lie on the ground with your knees bent and your arms by
your side. Raise one leg about six inches off the ground,
squeeze your glutes, and push through the heel of the foot
that is planted to raise your hips as high as possible
before returning to the starting position.

1 2
Split Squats

Raise one foot onto a box, step, chair, or bench about 2

feet behind you. Keep your body in a straight line and your
weight in your front heel. Bend your front knee as you
squat towards the ground and push through your front
heel to return to the starting position.

1 2
Squats

With your feet shoulder width apart and facing forward, sit
your hips back and bend your knees to get your thighs as
close as parallel to the ground as possible. Push through
your heels to return to the starting position.

1 2
Step Ups

Plant one foot on a box, step, chair, or bench. Keep your

body in a straight line and press through the heel of this
foot to step up onto the platform before returning with
control to the starting position.

1 2
Straight Leg Deadlift

From a standing position with your knees slightly bent and

your arms in front of your body, bend at your hips until
your upper body is parallel to the ground. Keep your back
straight, your weight in your heels, your hands grazing the
front of your legs, and reach your butt as far back as
possible!

10
 1 2
Walking Lunges

Step one foot forward about 2 feet forward and lower your
back knee to hover about 2 inches above the ground.
Transfer your weight to the front leg and push through
your front heel as you bring your back foot to join the front
foot. Take the next step forward with the alternate leg. 4
3

Free Weights
Upper Body

1 2
Bicep Curls

Start with your arms by your side, holding one weight in

each hand. Contract your biceps, bend at your elbows, and
turn your palms upwards as you lift the weights up
towards your shoulders.

1 2
Hammer Curls

Start with your arms by your side, holding one weight in

each hand. Contract your biceps, bend at your elbows, and
keep your palms facing each other as you lift the weights
up towards your shoulders.

1 2
Tricep Kickbacks

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, bend your
elbows and hug your upper arms to the side of your body.
Contract your triceps as you straighten your elbows until
your arms are fully extended behind you before returning
slowly to the starting position.

1 2
Overhead Tricep Press

Holding one weight in each hand, extend your arms

directly overhead with your palms facing each other. Keep
your elbows close to your ears as you lower the weights
behind your head until your elbows are bent to 90 degrees.

11
 1 2
Shoulder Press

Sit on a chair or bench. Holding one weight in each hand,

bend your elbows and place your upper arms parallel to
the ground to start. Making sure not to shrug your
shoulders, push the weights overhead to extend your arms
before returning to the starting position.

1 2
Lateral Raise

Holding one weight in each hand by your sides, contract

your shoulder muscles as you lift your arms out to the side
until they are parallel to the ground before returning slowly
to the starting position.

1 2
Bent Over Rows

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, extend your
arms down towards the ground. Contract your back
muscles as you pull your elbows back towards the ceiling
until they reach either side of your body before returning
slowly to the starting position.

1 2
Reverse Flyes

With your feet shoulder width apart and a slight bend in

your knees, lower your upper body at a 45 degree angle to
the ground. Holding one weight in each hand, extend your
arms down towards the ground. Contract your back
muscles and squeeze your shoulder blades together as
you extend your arms up towards the ceiling and out to the
side to a "T" position before returning slowly to the starting
position.

1 2
Chest Press

Lie flat on a bench or on the ground. Hold one weight in

each hand and extend your arms so that they are
perpendicular to your body. Lower your arms by bending at
your elbows until they make a 90 degree angle at either
side of your body before contracting your chest muscles
to extend your arms once again.

1 2
Chest Flyes

Lie flat on a bench or on the ground. Hold one weight in

each hand and extend your arms with a slight bend at the
elbows so that they are perpendicular to your body with
your palms facing each other. Lower the weights out to
either side of your body to a "T" position before
contracting your chest muscles to extend your arms once
again.

12
Lower Body

1 2
Calf Raises

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground, holding one
weight in each hand. With control, lift your heels fully off
the ground so that your are standing on your toes and
lower your heels back to the starting position.

1 2
Conventional Deadlifts

Holding one weight in each hand, stand with your feet

shoulder width apart and your arms extended in front of
your body. Sit your hips towards the back wall and bend
your knees slightly as you keep your back straight and
your chest comes slightly forward. Press through your
heels and squeeze your glutes to return to the starting
position.

1 2
Curtsy Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot back across your body at
a 45 degree angle from your planted foot and lower your
back knee to hover about 2 inches above the ground. Push
through your planted heel to return to the starting position
and alternate legs.

1 2
Forward Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot about 2 feet forward and
lower your back knee to hover about 2 inches above the
ground. Push through your front heel to return to the
starting position and alternate legs.
3

13
 1 2
Goblet Squat

Stand with your feet shoulder width apart holding one

weight between your hands at your chest. Sit your hips
back as you bend your knees to get your thighs as close
as parallel to the ground as possible. Push through your
heels to return to the starting position.

1 2
Glute Bridges

Lie on the ground with your knees bent, your arms by your
side, and a secure a weight across your hips using your
hands. Push through your heels and squeeze your glutes
to raise your hips as high as possible before returning to
the starting position.

1 2
Reverse Lunges

Hold one weight in each hand at your sides. From a

standing position, step one foot back about 2 feet and
lower your back knee to hover about 2 inches above the
ground. Push through your front heel to return to the
starting position and alternate legs.
3

1 2
Side Lunges

Hold one weight between your hands at chest level. From

a standing position with your toes pointing forward, step
one foot out to your side about 2 feet and sit your hips
backwards to initiate a bend at the knee until your thigh
reaches as close to parallel to the ground.

1 2
Single Leg Deadlift

From a standing position with you knees slightly bent and

your arms in front of your body with one weight in each
hand, put your weight in one leg. Keep your back as
straight as possible and bend at your hips so that your
upper body makes it's way forward and your lifted leg
makes it's way backward, eventually both parallel to the
ground in a "T" position. Return slowly to the starting
position and alternate legs.

14
 1 2
Single Leg Glute Bridges

Lie on the ground with your knees bent holding a weight

across your hips. Raise one leg about six inches off the
ground, squeeze your glutes, and push through the heel of
the foot that is planted to raise your hips as high as
possible before returning to the starting position.

1 2
Split Squats

Hold one weight in each hand at your sides. Raise one foot
onto a box, step, chair, or bench about 2 feet behind you.
Keep your body in a straight line and your weight in your
front heel. Bend your front knee as you squat towards the
ground and push through your front heel to return to the
starting position.

1 2
Squats

Hold one weight in each hand with your elbows bent and
hands at your shoulders. With your feet shoulder width
apart and facing forward, sit your hips back and bend your
knees to get your thighs as close as parallel to the ground
as possible. Push through your heels to return to the
starting position.

1 2
Step Ups

Hold one weight in each hand at your sides. Plant one foot
on a box, step, chair, or bench. Keep your body in a straight
line and press through the heel of this foot to step up onto
the platform before returning with control to the starting
position.

1 2
Straight Leg Deadlift

From a standing position with your knees slightly bent and

your arms in front of your body with one weight in each
hand, bend at your hips until your upper body is parallel to
the ground. Keep your back straight, your weight in your
heels, your hands grazing the front of your legs, and reach
your butt as far back as possible!

1 2
Sumo Squats

Stand with your feet wider than shoulder width apart, your
knees and toes pointed out to a 45 degree angle, and your
arms in front of your body holding one weight between
your hands. Sit your hips back as you bend your knees to
get your thighs as close as parallel to the ground as
possible. Push through your heels to return to the starting
position.

15
Full Body

1 2
Deadlift Row

Stand tall with your weight in the balls of your feet so that
your heels are slightly lifted off the ground, holding one
weight in each hand. With control, lift your heels fully off
the ground so that your are standing on your toes and
lower your heels back to the starting position.
3 4

1 2
Lunge Curls

Holding one weight in each hand, stand with your feet

slightly closer than shoulder width, staggering one foot
about 2 feet behind the other. Keeping your weight in your
front leg, lower your back knee to hover about 2 inches
above the ground. At the same time, bend at your elbows
and contract your biceps as you bring the weights towards
your shoulders. Push through your front heel to rise and
lower the weights back to by your sides as you return
slowly to the starting position.

1 2
Squat Push

Stand with your feet shoulder width apart and hold one
between your hands at the center of your chest. Sit your
hips back as you bend your knees to get your thighs as
close as parallel to the ground as possible. Push through
your heels to return to a standing position as you extend
4
your arms straight out in front of you, parallel to the 3
ground, before returning slowly to the starting position.

1 2
Squat Press

Stand with your feet shoulder width apart and hold one
weight in each hand at your shoulders with your palms
facing in. Sit your hips back as you bend your knees to get
your thighs as close as parallel to the ground as possible.
Push through your heels to return to a standing position as
3 4
you extend your arms all the way up towards the ceiling
before returning slowly to the starting position.

16
STRETCHES
Regular

Abdominal Ankle

17
Biceps Calves

Glutes Hamstrings

18
Hips Lats

Lower Back Inner Thighs

19
Neck Quadriceps

Shoulders Triceps

20
Yoga

Back Bends

Cat

21
Chair

Chaturanga

Child’s Pose

22
 Cow

Halfway Lift

Plank

23
Downward Dog

Forward Fold

Mountain Pose

24
 Reverse Warrior

Table Top

Three-Legged Dog

25
Upward Dog

Warrior 1

Warrior 2

26
Stay motivated with Noom's top 12 #PsychTricks

Lay it all on the line: Heading out for an early run in the morning? Heading to a workout class after work? Lay your
gear out or pack your bag the night before -- clothing, towel, water bottle, sneakers -- anything you need for success.
This way, you'll be one step closer to getting out the door!

BUDDY UP: … Because working out is always more fun with friends. Studies show that when you partner up, you're
more likely to workout longer and with greater intensity, or even workout at all!

Think about the "AFTER": … And no, we're not talking the after photo! Have you ever dragged your butt to the gym
despite not wanting to workout? We've been there, too! But did you regret going afterwards? Chances are, you were
happy you did. So next time you're feeling like skipping your workout simply because you don't feel like it, think about
how you'll feel after -- accomplished with a side of endorphins.

Move with JOY: A lot of people have it ingrained that exercise has to feel miserable. If you're doing something you
don't enjoy, this could very well be true, but we can promise you right now that you won't stick to a plan that you don't
enjoy. We've provided you with a plan that includes tons of options. Choose workouts that make you feel good --
whether that's a salsa class, a yoga flow, or a sweaty high intensity workout.

Be KIND to yourself: It's not uncommon for people to workout because they dislike something about their physical
bodies or are embarrassed about their physical fitness. Choosing to workout out out of love for yourself and your
body and focusing on the good working out as being an act of kindness (helping increase your energy, reduce your
stress, and keep your body working optimally) will keep your motivation sky high and make working out more
pleasurable.

REDEFINE exercise -- every minute counts: Press the snooze button one too many times and only have time for a
10 minute walk instead of the spin class you had planned? Go for it. A shorter workout is better than no workout. No
time for a 30 minute walk, like ever? You can also break your workout up into pockets throughout the day. Lose that
all-or-nothing mentality and remember that consistency is key in building any habit. Every minute counts and exercise
isn't limited to the confines of a gym.

Set goals, not limits: Our minds tend to get hung up on what we can't do, our current limitations -- how our squats
need work, how we can't run a mile without stopping, how we still can't touch our toes after all these years. Choose to
see these obstacles as opportunities to set goals for yourself.

Change "I can't" to "I'll try": How many times have you told yourself you "can't" do something before even giving it a
try? We often underestimate ourselves. Make a pledge that you'll give everything a go at least once. Worst case, you
scale back and work your way up to something that's too challenging for you right now!

Focus on progress, not perfection: It's easy to focus on your goals, but don't lose sight of the process. Focus on
your progress each day and celebrate your successes (however big or small) along the way.

PLAN ahead: Make use of the fill-in-the-blank templates we've provided you with to plan your workouts ahead of
time. This can help you mentally prepare, get pumped, and be more efficient when you get to doing each workout.

But be FLEXIBLE: … And by flexible we don't mean being able to touch your toes (or at least just yet). Being flexible
means that you are able to roll with the curveballs life throws you. Planned to hit the gym for a bike ride and some
light weights after work but forget your sneakers? Go home, take a walk, and do a bodyweight workout.

And LISTEN TO YOUR BODY! Did you plan for an intense workout but woke up feeling sore everywhere? Your
workout plan is a guide, but your body is the ultimate guide. Some days it might be best to sit a sweaty cardio session
in for some yoga or a lighter strength session. Ask your body what it wants and needs today, in this moment, and
honor it.

27
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body Circuit

Week
Low Impact REST REST REST Your Favorite
1 Workout!

Yoga Full Body

Low Impact Low Impact

Circuit
Week Upper Body Upper Body
Your Favorite
2 Workout! REST REST REST

Full Body Yoga Full Body

Circult Circult
Low Impact
Week
Full Body Your Favorite Full Body
3 REST REST
Workout!
REST

Full Body Yoga Full Body

Low Impact Circult

Full Body
Week
Your Favorite Upper Body Lower Body
4 Workout!
REST REST REST

Yoga Full Body Yoga

= Strength = Stretch = Dynamic = Cardio = Optional

28
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body Circuit

Week
Low Impact REST REST REST Your Favorite
1 Workout!

Yoga Full Body

Low Impact Low Impact

Circuit
Week Upper Body Upper Body
Your Favorite
2 Workout! REST REST REST

Full Body Yoga Full Body

Circult Circult
Low Impact
Week
Full Body Your Favorite Full Body
3 REST REST
Workout!
REST

Full Body Yoga Full Body

Low Impact Circult

Full Body
Week
Your Favorite Upper Body Lower Body
4 Workout!
REST REST REST

Yoga Full Body Yoga

= Strength = Stretch = Dynamic = Cardio = Optional

29
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body Circuit

Week
Low Impact REST REST REST Your Favorite
1 Workout!

Yoga Full Body

Low Impact Low Impact

Circuit
Week Upper Body Upper Body
Your Favorite
2 Workout! REST REST REST

Full Body Yoga Full Body

Circult Circult
Low Impact
Week
Full Body Your Favorite Full Body
3 REST REST
Workout!
REST

Full Body Yoga Full Body

Low Impact Circult

Full Body
Week
Your Favorite Upper Body Lower Body
4 Workout!
REST REST REST

Yoga Full Body Yoga

= Strength = Stretch = Dynamic = Cardio = Optional

30
Plan ahead to stay on track

Use these templates to fill-in your workouts of choice for the next 16 weeks!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body Circuit

Week
Low Impact REST REST REST Your Favorite
1 Workout!

Yoga Full Body

Low Impact Low Impact

Circuit
Week Upper Body Upper Body
Your Favorite
2 Workout! REST REST REST

Full Body Yoga Full Body

Circult Circult
Low Impact
Week
Full Body Your Favorite Full Body
3 REST REST
Workout!
REST

Full Body Yoga Full Body

Low Impact Circult

Full Body
Week
Your Favorite Upper Body Lower Body
4 Workout!
REST REST REST

Yoga Full Body Yoga

= Strength = Stretch = Dynamic = Cardio = Optional

31