So excited to have you join! WELCOME!!

As of March 2020, all content is now on ‘The Sweat Box Membership’ Facebook Page. Simpy request to join and i’ll accept…i’ll see you all there!

Dumbbell Medball Madness with Patricio Hoter and Gavin Lee Rees.

I’m breaking up this routine into 4 mini circuits. Do 1, 2 or as many small circuits as you can. 1 full circuit (4 minis combined) is roughly 30 min long. I recommend 2 rounds.

✅ Circuit 1:

1️⃣ Fallout Lunges, 15-20 per side

2️⃣ Banded Push-up Abductions, 5-10 per side

3️⃣ Ball Oblique V-Ups, 10-15 per side

✅ Circuit 2:

1️⃣ Single DB Fallout Lunges, 10-15 per side

2️⃣ Banded Push-up Abductions, 5-10 per side

3️⃣ Hollow Ball Passoffs, 5 per side

✅ Circuit 3:

1️⃣ Double DB Fallout Lunges, 10-12 per side

2️⃣ Banded 45 degree Plank Extensions, 15 per side

3️⃣ Ball Burpees, 10-15 reps

✅ Circuit 4:

1️⃣ Db Pulsing Squats, 1-8

2️⃣ Banded Push-up Curls, 5-10 per side

👉 Leave comments, ask questions. I’m here to help you.

Make sure to request to join ‘The Sweat Box Membership’ Facebook Group for tons more DAILY fun content! Workout LIVES with clients, FREE Zoom Session Announcements, Nutrition Panels, Q&As and so much more!

This post will permanently be featured under ‘advanced’.

Stay Safe and Have Fun Team 🙏.

Awesome 12-min Core Burner (yes I said 10 in the video... but it’s 12 🤪) 🔥

Make sure to request to join ‘The Sweat Box Membership’ Private Facebook Group where almost all the action happens now. LIVE workouts, Zoom sessions, Q&As, DAILY workout routines. Simply email me michelle@thesweatboxinc.com if you need any help.

This routine is from a Zoom session we had on Thursday March 26th. Come join us for many more. The links to join along with meeting IDs and Passwords are always posted on the Facebook page the day before.

Do each exercise for 1 min on the first round. Then each one more time back to back for 30 seconds.

1️⃣ Crunch

2️⃣ Crunch Single Foot

3️⃣ Crunch Both Feet

4️⃣ Hip Ups

5️⃣ Wiggles

6️⃣ Rollups

7️⃣ Leg Drops

8️⃣ 3-Point Plank Switch

👉 Leave comments, ask questions. I’m here to help you.

This post will go up permanently under ‘core’.

Stay Safe and Have Fun Team 🙏

Bodyweight Band Blast with Daniel Gonzalez!

One circuit is roughly 15 minutes depending on your break times. I recommend 2-3 rounds.

1️⃣ Front Squat to OH Press, 20 reps

2️⃣ Standing Pogo Jumps, 30 sec

3️⃣ Banded Bent Over Rows, 15-20 reps

4️⃣ Planking Pogo Jumps, 30 sec

5️⃣ Banded Tricep Extensions, 15-20 per side

6️⃣ SL Planking Pogo Jumps, 15 sec per side

7️⃣ Banded Hollow Curls, AMRAP

👉 Leave comments, ask questions. I’m here to help you

This post will permanently go up under ‘upper body’. Make sure to request to join ‘The Sweat Box Membership’ Facebook Group for tons more DAILY fun content! Workout LIVES with clients, Nutrition Panels, Q&As and so much more!

Have Fun Team 🙏

Bodyweight Circuit Training with Bianca Rusu 🎉.

One round is roughly 15 minutes depending on your break times. I recommend 3-4 circuits if you can and have the time 😍.

1️⃣ Train Wheel Side Shuffle, 60 sec

2️⃣ Side Plank Hip Drops, 15 per side

3️⃣ Plank Jacks, 60 sec

4️⃣ Diamond Crunches, 15-20 reps

5️⃣ Side Plank Toe Taps, 10-15 per side

6️⃣ Log Jumps, 60 sec

7️⃣ Superman Plank Push-up Combo, AMRAP

If you have a disc injury, make 2 a side pike instead of a drop as the drop has too much sheering effect on the discs. Keep the feet on the ground for 4 to modify. 5 can be with an assisted hand or unsupported. For 7, do bianca’s or my version AMRAP (as many reps as possible). At the burnout point, finish with as many kneeling pushups as you have left in you to fully fatigue the chest muscles 🔥.

👉 Leave comments, ask questions. I’m here to help.

This post will permanently be under ‘core’. Make sure to request to join ‘The Sweat Box Membership’ Facebook Group for tons more DAILY fun content! Workout LIVES with clients, Nutrition Panels, Q&As and so much more!

Have Fun Team 🙏

Kettlebell Booty Burn with Trina Dharma Green and Daniel Gonzalez 🔥

This is a 40 min circuit depending on your break times. I recommend 2 circuits.

DYNAMIC WARMUP:

1️⃣ Hamstring Opener, 10 reps

2️⃣ Hip Mobilizer, 5-10 per side

HIP MOBILITY:

Do the Lift up 10 times per side to get ready

1️⃣ External Rotation, 8-10 per side

2️⃣ Internal Rotation, 8-10 per side

3️⃣ Shin Lift, 8-10 per side

4️⃣ Leg ‘Kick’, 8-10 per side

5️⃣ Rotations, 5-8 per side

Stretch: hold it for 10-30 sec per side

SQUATS and PUSHUPS:

1️⃣ Plank to Stand. 👉Pick the version that suits you better. 10-20 reps

2️⃣ Tricep Deficit Pushups. 👉Pick the version that suits you better. 10-20 reps

LUNGES:

1️⃣ Alternating Thread, 10-20 per side

2️⃣ Repeater Thread, 10-20 per side

3️⃣ Repeaters, 10-20 per side

CORE:

1️⃣ Hollow Pendulum Taps. 👉Pick the version that suits you better. 15 reps per side

2️⃣ Russian Twists. 👉Pick the version that suits you better. 10-20 reps per side

This post will go up permanently under ‘the complete workout’. Make sure to request to join ‘The Sweat Box Membership’ Facebook Group for tons more fun content! Workout LIVES with clients, Nutrition Panels, Q&As and so much more!

Have Fun Team 🙏

Awesome Bosu/Band workout with Daniel Stewart 🎉.

🤓 You can do this routine as a regular workout or use the ankle-specific moves only for ankle pre- or rehab (move 1/3/5/7/9). Make sure that if it’s rehab, that you or your client are in the late stages of your healing.

I recommend a warmup of 10-20 min LISS (Low Intensity Steady State cardio) before you start. If you have gym access, the elyptical or stairmaster/stairclimber would be best. If not, a hill walk or jog to put some mobility into the ankle joint would be perfect.

1️⃣ Inversion Squats, 10-15 reps

2️⃣ Sit-up Kicks, 10 per side

3️⃣ Lateral Bosu Shuffle, 30 sec

4️⃣ Banded Sit-up Kicks, 5-10 per side

5️⃣ Single Leg Side Hops, 30 sec per leg

6️⃣ Diamond Push-ups, AMRAP (modify as shown)

7️⃣ Single Leg Side and Front/Back Hops, 30 sec per leg

8️⃣ Sit-up OH Hold, 10-15 reps

9️⃣ Everted Bosu Hops, 30 sec per side

🔟 Crunch Chest Fly, 15-20 reps

🔁 2-3 rounds!

👉 Leave comments, ask questions, I’m here for you.

This routine will be posted permanently under ‘the complete workout’.

Have Fun Team 🙏

Let’s build that ass with Shani Bayne 🤣💃🍑

This is an awesome booty routine ESPECIALLY if you have bad knees! I recommend doing 2 circuits. 1 without and 1 with a miniband.

For those who can lunge, I recommend you add 20 walking lunges between every exercise. Start the routine with bodyweight lunges, then go up in weight with every set for a total of 5 sets. You start the routine with and end it with lunges.

1️⃣ Hip Flexor assisted Hip Extensions, 15 per side

2️⃣ Frogs, 15 reps

3️⃣ Wide Toe Taps, 15 reps flex and 15 point

4️⃣ Flutters, 20 per side

👉 Leave comments, ask questions. I’m here to help.

This post will permanently be featured under ‘booty workouts’.

Have Fun Team 🙏

This is an amazing Push Finisher with Danny Zepeda 🔥.

1️⃣ Rollout/Press Ladder: do 1 rollout, then 1 press. The 2 and 2. Then 3 and 3. Until you reach failure. To modify: use two dumbbells instead of a barbell.

2️⃣ Plank Hold for 1 min. At the 1 min mark, do as many pushups as you can. Then right back to plank without resetting your knees on the ground (going into a pike to rest is ok). At the 2 min mark, so pushups again, AMRAP. Then right back to planking without resetting and do the pushups again at the 3 min mark. You get the idea. The goal is to do this for 10 min straight without a reset. Do it for as long as you can (could be 1 or 2 cycles) and build your way up to 10 min 🎉. To modify: do it kneeling instead.

👉 Leave comments, ask questions. I’m here to help.

This post will permanently be under ‘upper body’.

Have Fun Team 🙏

Kettlebell Booty Fun featuring Sally Arnott and Guillermo Zalameajr 🍑👏!

You will need a kettlebell and a miniband. One circuit is roughly 20 min long depending on your brake times. I recommend 2-3 rounds if time and energy allow 😍.

1️⃣ Forward Jump Cross Reach, 15 per side

2️⃣ Single Leg Squat/Deadlift, 15 per side

3️⃣ Banded Side Plank Abductor Iso Hold, 30 sec per side

4️⃣ Oblique V-Up, 10 per side

5️⃣ Single Arm Swing to Hike, 15 per side (1 swing plus 1 hike is 1 rep)

6️⃣ Jump to Snatch, 15 each

7️⃣ Banded Kneeling Side Plank Glute Buster, 15 per side

8️⃣ Banded Hip Flexor Hollow Rock, 10 per side (rocking front and back is 1 rep)

👉 Leave comments, ask questions. I’m here to help.

This post will permanently be featured under ‘booty workouts’ on the website. Make sure to request to join ‘The Sweat Box Membership’ Facebook Group for tons more fun content! Workout LIVES with clients, Nutrition Panels, Q&As and so much more!

Have Fun Team 🙏

Awesome Ballet Booty Burner 💃 with Shani Bayne today!

All you need is 2 sliders (use paper plates on a carpet if you don’t have any) and a miniband, preferably a thick cloth one 🍑!

⏱ 1 circuit is roughly 25 min depending on your break times. I recommend you do 2-3 sets but 1 is always great when short on time.

1️⃣ Backward Lunge Pulls, 15 per side

2️⃣ Hamstring Runners, 45 seconds

3️⃣ Side Linge Pulls, 15 per side

4️⃣ Banded Step-Outs, 15-20 per side

5️⃣ Plié Pulls, 15 per side

5️⃣ Banded Abductor Walks, 20 steps per side

6️⃣ Plié Pull Backs, 15 per side

7️⃣ 3-Point Straight Leg Pulse, 30 sec followed right away by 3-Point Bent Leg Pulse, 30 sec. Do the full 60 sec before switching sides.

8️⃣ Plié Pulldown Fronts, 15 per side

👉 Leave comments, ask questions. I’m here to help.

This post will permanently go up under ‘booty workouts’. Make sure to request to join ‘The Sweat Box Membership’ Private Facebook Group. There is tooooons more daily content there. Workout LIVES, nutrition pamela, Q&As and so much more!

Have Fun Team 🙏

As promised, here is the full post from the IG ‘teaser’ with Patricio Hoter the other day 🤪.

All you need is two different strength level resistance bands. One circuit is roughly 20 min depending on your break times. I recommend you do 2 rounds.

1️⃣ Banded Lunge Rotations, 20 per side

2️⃣ Standing Banded QL Crunch, 15 per side

3️⃣ Single Side Banded Sit-up Twist, 10 per side

4️⃣ Banded Sideplank Knee Tuck Press, 12 per side

5️⃣ Banded Iso Hold Leg Drops, 10 per side

6️⃣ Planking Banded Cross Tucks, 10-15 per side

7️⃣ Banded (light band) Hollow Rocks, 20 times back and forth

STRETCH:

Hold each position for 10-20 seconds and move downward 4-8 times.

👉 Leave comments, ask questions. I’m here to help.

This post will permanently be under ‘core’. Make sure to request to join The Sweat Box Membership Private Facebook Group where you can enjoy way more daily content. Workout LIVES, Weightloss help, Nutrition talks…. you will LOVE it!

Have Fun Team 🙏

‘Back-To-Business’ Program:

Day 1

So excited to have you all here! Yay!! This program is designed to get your body back in shape, 10 minutes at a time. Baby steps. 21 days, every day...YOU got this!

Doable moves with minimal equipment. Make sure you read the ‘Tip of the Day’ at the end of each post!

To begin, we will do all moves just once. Get your body used to exercising again. For those who want more, read the SUGGESTIONS for intensified routines.

So let’s dive right in....

1️⃣ Every move in the program can be broken down as shown in the inserts of move 1. I’m here to help you. If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame 15 reps. One wide plus one close stance lunge is one rep.

Version 2: do the wide lunge as shown in the top insert only. 10-20 reps. Hold on to a steady surface if needed.

Version 3: do the close stance lunge/hinge in the bottom insert only. 10-20 reps.

Version 4: add weights 15 reps. All moves in the program can be made harder. Contact me if you want suggestions on how to spice it up!

SUGGESTION: if you want more than a bite-size 10 minute routine, do ALL versions. Do 10-15 reps per version and do 2 circuits with a 10 min cardio drill of your choice (run, elyptical, bike, etc etc) in between.

2️⃣ Bridges are one of the best ways to shape and strengthen the booty (and amazing glute workout option for anyone with bad knees!) . They are also a fantastic way to strengthen the back!

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame 60 seconds. You can do this version with the feet hip distance, together, opened up frog-style (where the knees are open like a flower with the soles of the feet touching) or wide stance with the feet turned out. All great options. They just hit the glutes from a different angle. Plus adding a loop band around your thighs just above the knees is always a great choice! I love the cloth band for this move.

Version 2: do it with the feet far away from the hips (as shown in the bottom insert) to get more hamstring engagement.

Version 3: do it single leg. 15-20 reps per side.

Version 4: add weights 20 reps with both legs or 15 reps per leg. Make sure to point the toes down.

Do 1, 2 or as many versions you feel up to... you can never do enough bridge work:)

TIP OF THE DAY:

First: I highly recommend you take a measurement tape, and take your measurements around the top of the right arm, around the level of the belly button. Then another one around the biggest part of your abdomen and lastly one around the top of the right thigh. Chart it. If you have a helper, I recommend you add one more: from the heel to the gluteal crease (the ‘fold’/area where the buttock ends). You will do it again after 7, 14 and finally 21 days!

Second: take a picture in your swim wear or non-lacy underwear (sports bra is perfect). One from the front. One from the side. One from the back (I know that one can be tough, but give it a try).

I will share your progress and shout you out on my IG feed @thesweatboxinc. Simply TAG me @thesweatboxinc and #thesweatbxoinc ❤️.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 2

How are you feeling? Hahahah! My guess is you are pretty sore. Today, we focus on opening up the back of the legs and getting in some core work.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Walking Yoga Lunges 10 per side:

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame. Take your time. It takes a good 5 reps per leg for the hamstrings to start opening up.

Version 2: simply do the deep range lunges as shown in the insert. Add one or two yoga blocks (one on each side) or any supporting object to assist you if you can’t reach the floor.

Version 3: do stationary yoga lunges (backwards vs forward) 20 per side. Great if space is tight or knees are tender.

SUGGESTION: if you want more than a bite-size 10 minute routine, do version 1 as a warmup. Then add version 3 with 2 light weights 20 reps per side. Do 2-5 min of cardio of your choice (jumping jacks, burpees, air squat jumps, etc etc) between version 1 and 3. Repeat the 2-5 min of cardio after version 3.

2️⃣ Cross Crunch Reach 10 per side:

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame 10 per side. You can do this version with the bottom leg bent or straight.

Version 2: do it as shown in the insert 10 per side. Add a resistance band for added active hip flexor work if your body needs it.

TIP OF THE DAY:

Let’s hydrate!!! Starting today and every day of this program, try to drink at least 8 8oz-glasses of water a day.

Chart your water intake. Be patient. A lot of people need to adapt to drinking more. If this is you, you are not alone. Try to add a little every day until you drink 64oz daily without even thinking about it.

Adequate water intake is crucial for your health AND Weightloss!

TAKE A PICTURE of EVERYTHING you put in your mouth! Eating or drinking. Then at the end of the day, have an honest look at all the pictures and add up the daily calories you consumed. 1 gram of protein has 4 calories. 1 gram of carbohydrate has 4 calories. 1 gram of fat has 9 calories.

For a 1lbs weight loss a week, roughly multiply your body weight by 12. I recommend slow and steady weight loss for long term success!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 3

You are doing GREAT! Today we focus on box squats and core. Working multiple muscles at once (compound moves) is what burns the most calories.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Box Squats:

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame. Take your time. Use a chair or any surface that is a little higher than knee height. Feel free to hold on to a wall or counter or any steady surface if needed. Try for 20 reps. It’s all about quality. If form is compromised, just do as many as you can properly. The wider the feet, the easier.

Version 2: do it as shown in the insert at the top. Having the hands above the heart, requires a lot more effort. Try for 20 reps. Add a thick miniband above the knees if available.

Version 3: do 20 reps of version 1 to warm up, focusing on squeezing the glutes. Then add 20 more reps plyo-style as shown in the bottom insert. Add a thick miniband if available.

SUGGESTION: if you want more than a bite-size 10 minute routine, do version 1 20 reps as a warmup. Then add version 3 plyo 20 reps. Do 20 push-ups. 30 seated dips. Repeat it all 3 times.

2️⃣ Weighted Box Squats:

👉 Pick the Version that suits you best. If move 1 was hard enough, skip move 2 and proceed to 3.

Version 1: as shown in the main frame 15 reps. Make it plyo if you have the energy. Pick weights that are moderately hard for you.

Version 2: do it as shown in the top insert 10 per side.

Version 3: do it as shown in the bottom insert 10 per side.

3️⃣ Plank Variations:

👉 Pick the Version that suits you best.

Version 1: plank tucks as shown in the main frame 15 reps.

Version 2: do it as shown in the top insert 10 per side.

Version 3: do it as shown in the bottom insert 10 per side.

TIP OF THE DAY:

Find a picture of yourself when you felt amazing in your body or someone that inspires you. Put it in a place where temptations are highest. If you splurge on ice cream...put it on your freezer door. If you have a fast food habit and tend to stop at the drive through... put it in your wallet with your cash or your credit card.

Simply give yourself a daily reminder of what and who you want to be! You got this!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 4

How are you doing? I would love to hear from you! Today we focus on push/pull upper body and some shoulder work. Time to give your lower body a rest.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Chest:

👉 Pick the Version that suits you best.

Version 1: do it with a band as shown in the main frame. The single arm fly adds extra core engagement (vs a straight forward press). Do 15-20 reps per side.

Version 2: do it as shown in the insert if you have a chest press machine available. Adjust the handle height to the nipple line. As you push the handles forward, pull the shoulders downward at the same time. To add extra core work, do one handle at a time. 15-20 reps.

SUGGESTION: if you want more than a bite-size 10 minute routine, do 5-10 min of cardio of your choice to start. Then do chest version 1 or 2 followed by AMRAP (As Many Reps As Possible) pushups. Go back to 5-10 min of cardio. Repeat the whole chest circuit again. You can do the same format with move 2 and 3. Add pushups after each move then cardio.

2️⃣ Back:

👉 Pick the Version that suits you best.

Version 1: as shown in the main frame 15-20 reps single arm. Again, single arm will increase core engagement.

Version 2: do it as shown in the insert 15-20 reps if you have a pull down machine available. Make sure to pull the shoulder blades down first before pulling the arms down.

3️⃣ Shoulders:

👉 Pick the Version that suits you best.

Version 1: iso hold lateral raises 15 reps per side. My favorite version if you have dumbbells available.

Version 2: do it as shown in the top insert if you are male (anchored away from the body... even the light band is hard). Do it as shown in the bottom insert if you are female (anchor the band under the same side knee of the working arm).

TIP OF THE DAY:

I highly recommend you have a bag of flavored chick peas handy along with a bottle of water if you crave salt and texture!

You can keep it in the car, at the office... it won’t go bad! Great snack to curb the salt cravings. The dryness of the peas asks for water which will fill you up.

Simple little trick to stay on track!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 5

This one is for all my girls who love long lean legs...boys, I dare you to try, at least the banded moves! Get in touch with your feminine side 🤣.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Releve (it’s French):

👉 Pick the Version that suits you best.

Version 1: assume a 1st ballet position. Have your feet out like a duck. Start with the feet together, then fall back onto the heels raising up the toes. While the toes r off the floor, turn the legs/feet out as far as they naturally go. Then put the toes back down onto the ground. Don’t force a turnout by trying to crank the feet out farther. Do 60 seconds as shown in the main frame.

Version 2: single leg. Have the back leg in an arabesque. That means having the knee turned out and bent. 20 per side. Much harder than it looks!

SUGGESTION: if you want more than a bite-size 10 minute routine, do move 1 as a warmup (both versions). Then add 5 min of cardio of your choice. I recommend flat running as it goes along nicely with leaning out the legs. Then do move 2. Followed by a 3 min uphill run (or cardio of your choice). Then do move 3. Followed by 5 min of cardio. I again recommend a flat run. Lastly move 4. Followed by a 2 min really steep uphill run. If you have time and energy, do all the exercises one more time without the runs for a second circuit.

2️⃣ Prone Hip Extensions:

👉 Pick the Version that suits you best.

Version 1: do it without a band with the legs spread apart the entire time. 15-20 reps.

Version 2: do it as shown with a miniband around the ankles. 20 reps.

3️⃣ Plie to 5th (it’s French):

👉 Pick the Version that suits you best.

Version 1: do it as shown in the main frame for 60 seconds. Plie front 5th position alternating with plie back 5th position.

Version 2: make it plyo. 60 seconds.

4️⃣ Stacked Single Leg Hip Extensions:

👉 Pick the Version that suits you best.

Version 1: do it as shown without the band. 15-20 per leg.

Version 2: do it as shown with the band. 20 per leg.

TIP OF THE DAY:

A recent study shows that most women underestimate their daily caloric intake by 700 calories!

I recommend you install the app ‘NOOM’. It has helped a bunch of my clients be more accountable to lose weight. One of the key factors was learning about portion distortion. It teaches you how many calories things REALLY have.

I like the old ‘use-the-hand’ as a measuring cup system. The palm (the part of the hand without the fingers) represents the protein portion. A closed fist (look at the whole hand) represents the veggie portion. The cupped hand (picture feeding a horse) represents the carb portion. The thumb represents the fat portion.

I have found that a healthy MEAL PORTION for women consists of 1 palm of protein dense foods, 1 fist of vegetables, 1 cupped hand of carb dense foods (not all meals), 1 entire thumb (think one table spoon) of fat dense foods like olive oil (only one meal per day). Double all that for men.

Try to eat every 2-3 hours. 3 meals and 2 snacks. It helps to keep the metabolism strong! As a snack, think: protein shake using a single scoop and some berries.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 6

How are you all doing? Make sure you keep drinking your water (recommended is half your body weight in ounces, so if you weigh 150lbs, you should drink 75 ounces a day). Today, we focus on the core and low back. In particular the obliques, TVA (Trans Verse Abs) and the QL (Quadratus Lumborum). Three very important muscles to train! I’m giving you HIIT as well as non impact options.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

HIIT Options:

1️⃣ Lower Body Twists:

👉 Pick the Version that suits you best.

Version 1: I’m showing you two videos back to back. The first one has an ‘energy leak’ and the second one is done properly. 60 seconds.

Version 2: add a squat to increase the metabolic burn. 60 seconds.

2️⃣ Upper Body Twist:

Version 1: skater jumps without weights. Do it as shown in the video simply using Bodyweight. 60 seconds.

Version 2: skater jumps with weights. Do it as shown in the video adding whatever weight load available (water bottle, dumbbell, medball, etc etc). 60 seconds.

SUGGESTION: if you want more than a bite-size 10 minute routine, jump rope for 2 min, then do version 1 as a warmup. Followed by as many push-ups as you can. Back to 2 min jumprope, then version 2. Followed by as many push-ups as you can. Then do the exact same set up with the ‘Upper Body Twists’. Then add the non-impact options. Let me know if you have any questions.

Non-Impact Options:

1️⃣ Planks:

👉 Pick the Version that suits you best.

Version 1: elbow step-outs. Linger for 1-2 seconds in the side crunch position before returning back to center. 10 per side. Do it slowly.

Version 2: make it HIIT if you have the energy in addition to the first version. 45 seconds.

2️⃣ Wag the Tail with IR (Internal Rotation of the hip):

Listen to the audio and follow instructions. Establish mind-body-connection and really FEEL the waist contracting. 6 per side.

TIP OF THE DAY:

Make a gratitude list of 3 things you are truly grateful for! Can be in your mind or written down. Sit with your choices for 5-10 min and try to close your eyes and just be in this energy of positivity. Allow your mind to embrace how amazing those 3 things are.

I highly recommend you buy the book ‘Dollars Flow To Me Easily’ by Richard Dotts. Available on amazon. I downloaded it onto my kindle app. My spiritual coach ‘made’ me read it before she accepted to work with me. It literally turned my life around.

Focus on what you CAN do. Turn ‘I CAN’T’ into ‘I’LL TRY’!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 7

Time for some active mobility and stretching. I would love for you all to incorporate some of these into your daily programming even after this 21-Day Set is over!

Really important to let your body ‘breath’. Maybe pick a 25-30 min Netflix show a few times a week and stretch while watching TV.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Outer Thigh:

👉 Pick the Version that suits you best.

Version 1: awesome active hip mobility drill (it’s called a ‘90/90’). 3-5 per side. Make sure to listen to the audio.

Version 2: same as 1 with added stretch. 3-5 per side.

Version 3: great if you are really stiff. Hold for 10-30 seconds. If reaching for the foot is too hard, simply hold the outer thigh stretch without the added hamstring stretch. 2-4 per side.

Version 4: this might be one of my favorite stretches ever. 1 per side and hold the end position as long as you feel comfortable. 30 seconds to 2 minutes is what I do.

3️⃣ Inner Thigh:

👉 Pick the Version that suits you best.

Version 1: great starter move. If your knees don’t like this one, sit against a wall instead (facing away from the wall) and straddle your legs. Hold it for as long as you feel comfortable. If the rocker-move works for you, rock back and forth 10-15 times and then linger in the tightest position for a bit. Be fluid. Let your body tell you what feels right.

Version 2: same as 1 but with 1 leg stretched sideways. 10-15 rocks per side.

Version 3: this is an amazing move to add ‘thoracic mobility’. A little more advanced but if you can do move 2, give this one a try. Hold the thread position for 10-30 seconds.

SUGGESTION: dynamic stretching/mobility work is always great BEFORE exercise. I recommend you build some of these ‘moving’ stretches into your workout routines at the beginning. Static stretching is always great AFTER exercise when your muscles are oxygenated and the joints loose.

TIP OF THE DAY:

Have you ever noticed that you don’t gain much weight when you go on vacation away from where you live even though you eat much more?

A big reason for that is that the parasympathetic part of your nervous system gets activated. It’s function is to ‘rest and digest’!

So when you relax and breath and focus on your inner calm, you might just lose weight in the process!

Take a yoga class. Do some meditation (there is a great app called ‘calm’ that a lot of my clients use). Focus on mindfulness. You will be surprised the effect that has on your ‘hunger’. Feeling ‘satisfied’ on the inside leads to a lot less obsession about food.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 8

Are you ready to step it up a notch? Today, I want you to get uncomfortable!! Hahhahaha, don’t worry. It won’t be that bad. I show you two options: one for more advanced HIIT (High Intensity Interval Training) seekers and another for a more mellow approach.

The idea is to truly get a bit out of breath. Push your cardio vascular limits a little. Get out of your comfort zone and feel what it’s like to get a little challenged (again, don’t worry, it’s not that bad I promise).

I feature a bunch of different moves per option. Pick 1, 2 or more moves and do what you can. Listen to your body. All I want is for you to feel your body’s response to being pushed slightly.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

Option 1

👉 Pick the Version that suits you best or pick more than one!

1️⃣ Side Shuffle: go side to side, whatever your space allows, until you get really out of breath.

2️⃣ Suicides: pick 3 target points. Run to target 1 then back to the start. Run to target 2 then back to the start. Run to target 3 then back to the start. Take a break and reverse it. Target 3 to start, then 2 to start then 1 to start. I’m sure some of you remember this well from PT class way back when!

3️⃣ Air Squat Jumps: do as many as you can until you get out of breath.

SUGGESTION: if you want to work harder, do 5 min of LISS (Low Intensity Steady State) cardio of your choice like jogging, light biking, elyptical etc etc. then do move 1. Back to 5 min LISS. Move 2. Back to 5 min LISS. Move 3. Back to 5 min LISS. Then add the entire OPTION 2 segment, ALL versions! Ha... you asked for it!

Option 2

👉 Pick the Version that suits you best or pick more than one!

1️⃣ Step Ups: do 15-20 reps starting with the right leg. Then 15-20 starting with the left leg. Use a low box, medium or even high bench. Whichever suits your body. Add weights if you are able. If you do so, go as heavy as you can handle to challenge your body a little.

2️⃣ Thrusters: 15-20 reps. Do Bodyweight only if that is challenging enough or add weights if you are able. Lisa is using 8lbs weights. Get up onto the toes if you can or keep the feet flat on the ground. If you are able, make it plyo. That means add a jump as you thrust the weights up.

3️⃣ Repeaters: a step class classic! Use the highest bench you can handle. Add weights if you are able. 15-20 reps per side. Make it plyo (jump up as you pull up the knee) if you can.

4️⃣ Split Lunge Tricep Kicks: 15-20 per side. Kicking up the weights as you stand up is easier than kicking the weights up as you lunges down. Pick whichever you can handle. She’s using 5lbs weights.

TIP OF THE DAY:

Get in your closet and find a piece of clothing you absolutely LOVE but can’t fit in at the moment. Try it on once a week starting today. Then try it on again every week, until it fits again.

You WILL wear it again! You can do this! Because you LOVE it and if you WANT it, you can MAKE IT HAPPEN.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 9

How is my team? Take pics and videos of your hard work and efforts doing the 21-Day Program. Put it up on social media tagging @thesweatboxinc and #thesweatboxinc 🙏. Il check those tags daily and will make sure to give you a shoutout in my stories! So proud of you all!

Today’s post is a little more technical. Make sure to have the audio on.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Banded Blast Offs:

👉 Pick the Version that suits you best.

Version 1: if you have a suspension trainer like a TRX, this version is for you. 20 reps.

Version 2: great alternative if you don’t have equipment. Using the thick band around your thighs is awesome. Use it if you have it! If this move as shown is too hard, simple step back with one foot at a time, then step back in with one foot at a time. Watch your back! You can do it on your hands or elbows. Elbows is harder. 15-20 reps.

SUGGESTION: if you want more than a bite-size 10 minute routine, do 20 alternating forward lunges (weights optional) after move 1. Then 20 alternating backward lunges (weights optional) after move 2. Then 20 pendulum lunges per leg (where you go front to back on the same leg over and over, weights optional) after move 3. Do it all 2-3 times.

2️⃣ Hip Ups:

👉 Pick the Version that suits you best.

Version 1: if you have a suspension trainer like a TRX, this version is for you. 20 with both legs or 15-20 per leg if you can.

Version 2: equipment-free alternative. 20 per side.

3️⃣ Tricep Drops:

👉 Pick the Version that suits you best.

Version 1: if you have a suspension trainer like a TRX, this version is for you. 20 reps.

Version 2: equipment-free alternative. 10-15 reps.

Version 3: more advanced equipment-free alternative. 10-15 reps.

TIP OF THE DAY:

Sleep! You need the necessary rest for mental processing and physical repair.... but, a good night’s sleep is also essential for weight loss!

Basically, the less you sleep, the more carbs/sugar you crave.

Try to get 7-8 hours of sleep a night. Try to finish your last meal at least 4 hours before bedtime for better weight management. Keep in mind: when you go to sleep, so does your metabolism.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 10

Who’s ready for some core action? This post is structured slightly differently than the others because I’m adding a lot more options. We are all at different levels and I want you to do what’s right for yours.

3 moves with different options. Simply pick 1 option per move and do as many reps as you can with perfect form. I want quality reps. Really focus and connect your mind to your body. If all you get is one rep.. GREAT! Do the best you can and try to go back to this post (yes, you can do abs every day) as many times a week as you can and try to progress and do more each time.

Take your time with core work. It’s the corner stone of fitness. Learn how to do it right and your back will thank you for it (along with the six pack that will build up).

SUGGESTION: For my more advanced people, do 3 sets of each move (with a 30-60 seconds recovery between) after 30-45 min of steady cardio. Take a spin class. Go for a hike.

TIP OF THE DAY:

Less is more! Put your effort on eating better and workout more reasonably. You cannot out-train a bad diet.

Eating well yet too much might sometimes be the reason why the weight stubbornly stays on. Account for every calorie ingested. Tasting food while cooking. Finishing your kid’s almond butter snack. Adding an extra spoonful of oil to your salad.

Simply become aware. You got this! How are you doing so far? Let me know... I love hearing from you.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 11

Time to hit that upper body again. This time we are focusing on small muscles: bicep, tricep, shoulders... and of course some added core.

The shoulder and bicep work is done compound-style (working multiple muscles at the same time) to help you boost your metabolism. Small muscles have very little surface area and therefore a small EPOC effect (Excess Post-Exercise Oxygen Consumption), so adding multi-joint movements solves that (bottom line: you burn more calories after you are done working out when adding the squats).

If the moves as shown are a little too advanced, simply pick the easier version as explained in each exercise description.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Dumbell Skier Swings:

👉 Pick the Version that suits you best.

Version 1: treat it just like a kettle bell swing. Explosively fire the butt as you stand up. 20 reps. I recommend 10-15lbs each for women and 20-30lbs for men.

Version 2: less cardio, more abs. Really brace your core as you pass off the weight behind the back. 20 reps total so 10 per side. I recommend a 10-15lbs weight for women and a 20-30lbs weight for men.

SUGGESTION: if you want more than a bite-size 10 minute routine, do both versions of each move. Add a 5 min cardio drill of your choice (bike, run, jumprope, etc etc) between each move.

2️⃣ Squat Pronation Curls:

👉 Pick the Version that suits you best.

Version 1: the added squat makes this a great metabolic booster. 15 per side. I recommend a 10-15lbs weight for women and a 20-30lbs weight for men.

Version 2: isolation curls. Go a little heavier than in version 1 as each side gets a quick break when you alternate. 20 reps total so 10 per side.

3️⃣ Single Arm Hollow Hold Tricep Kicks:

👉 Pick the Version that suits you best.

Version 1: this is a very advanced move. Do 15 kicks per arm. To make it easier, bend the knees and put the feet on the ground. To make it easier again, rest the head on the floor. I recommend a 5-15lbs weight for women and 15-25lbs weight for men.

Version 2: easier option using one central weight. Head on or off the floor. Place the feet on the ground if having them up is too much. 20 reps. She’s using a 20lbs ball. You can use a dumbbell or whatever you have available. I recommend 20-35lbs for women and 40-90lbs for men.

4️⃣ Roll-Ups:

👉 Pick the Version that suits you best.

Version 1: as shown with or without a weight on the feet. Make sure to roll up smoothly one vertebrae at a time. 15 reps.

Version 2: make it a crunch instead of a sit-up. 15 reps.

TIP OF THE DAY:

Throw expectations out the window. Take one day at a time and do the best you can.

You will have good days and not so good days and that’s ok. Recommit every day to make the best choices possible.

Remember: ‘Nothing tastes as good as skinny feels’ as Kate Moss once said! Even though this quote is highly controversial and caused quite a stir.... I agree with the healthy version of the message: feeling in charge, feeling in control of your bad habits is truly empowering. It’s not about being skinny, but being confident! Feeling good in your skin, IS IN (haha, sounds like a advertisement but it’s true!). So if you don’t like the way you look, change it! You are in charge.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 12

Day 4 into the second week. Let’s focus and pull out those bands... boys, yup, bring that feminine side out again! You can do it!

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Banded Hip extensions :

This one is a classic but soooo many people do it wrong! Make sure to tuck the pelvis and completely isolate the glutes. ZERO extension in the lower back. That basically means: no movement in the lower back. The turnout of the foot is key! 20 reps per side.

SUGGESTION: if you want more than a bite-size 10 minute routine, build in 5 min cardio blocks.

Start with 5 min cardio. Do move 1 and 2. 5 min cardio. Move 3 and 4. 5 min cardio. Do 2 circuits for a solid 30-45 min workout depending on your brake times. Stay away from big compound moves today (no squats or lunges). Give the quads a break. I recommend the elyptical if you have one. If not, pick any cardio modality that suits you.

2️⃣ Core Rows:

👉 Pick the Version that suits you best.

Version 1: advanced fun version adding stability, hip flexor work and outer thighs to the mix. 15 reps.

Version 2: more consumer-friendly. Maintain a C-Shaped abdomen and do 15 rows per side.

3️⃣ Banded Hip Extension with Windup:

Same as 1 plus the added side knee tuck. Try to keep the shin parallel to the ground while pulling the knee to the waist.

4️⃣ Banded Posture Glides:

👉 Pick the Version that suits you best.

Version 1: keep the head stacked over the shoulders (don’t look down). Have your hands outside the visual periphery (If you can see your hands when glancing sideways without moving the head, your hands are too far forward) . Glide up in a V-shaped pattern. The slower the better. 6-10 reps.

Version 2: much easier than version 1. Use the lightest miniband available. Keep the head stacked like in 1. Drive the arms straight up to the ceiling (not a V-Pattern). 15 reps.

TIP OF THE DAY:

Become ACTIVE! Wake up and participate in life. Call a friend to do something. Make plans to go on a trip. Prepare for things that excite you. Have something to look forward to.

When was your last vacation? When was the last time you had fun?

Connect. Engage. Participate. You deserve to be HAPPY!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 13

Let’s spike that heart rate and combine cardio and core for an awesome Cardio Core Crusher!

This post is the most technical yet but don’t worry: Il guide you and make sure you can do it at your level.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

1️⃣ Mountain Climbers:

👉 Pick the Version that suits you best.

Version 1: do it as shown here. 60 seconds.

Version 2: do it on the elbows instead. 60 seconds.

Version 3: do it without sliders with the foot coming to the chest on or off the ground. 30-45 seconds.

Version 4: do it without sliders leaning up against a surface. Could be leaning against a wall. Leaning against a high bench. Pick a height that works for you. If running is too hard, switch to alternating knee tucks. 30-45 seconds.

SUGGESTION: if you want more than a bite-size 10 minute routine, do every version of move 2 and 4. Between each version, do a 2 min cardio drill like jump roping. Something high energy.

2️⃣ Pallof Split Lunge:

👉 Pick the Version that suits you best.

Version 1: if you want to focus on your obliques, pick this version. Listen to the audio. Twist right if the right leg is forward. Twist left if the left leg is forward. Do 15 reps per leg/side. I recommend a red resistance band for women and black or purple for men.

Version 2: if you want to focus on your transverse abs, pick this version. Listen to the audio. Twist right if the right leg is forward. Twist left if the left leg is forward. Do 15 reps per leg/side. I recommend a red resistance band for women and black or purple for men.

3️⃣ Spider Crunches:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 20 reps.

Version 2: do it as shown with an added push-up. 20 reps.

Version 3: do it without the sliders and pull one knee at a time to the same side elbow. Have the hip and knee of the pulling leg turned out. You can do it on your hands or elbows and if it’s too hard, do it like with move 1. Lean against a wall, high bench or other surface to assist you. 10 per side.

If you are at the beginning of your fitness journey, I recommend you skip move 4. You are doing GREAT. Doing move 1,2 and 3 is just right for you.

4️⃣ Plated Pallof Split Lunge:

👉 Pick the Version that suits you best.

Version 1: add a plate to the band. All the boys are using a 25lbs plate (I recommend a 10lbs plate for women). Twist right with the right foot forward. 15 reps. Then twist left with the left foot forward. 15 reps.

Version 2: add a plate to the band. Same as 1 with an added overhead raise. All the boys are using a 25lbs plate (I recommend a 10lbs plate for women). Twist right with the right foot forward. 10-12 reps. Then twist left with the left foot forward. 10-12 reps.

Version 3: alternating step back to press. Do 20 alternating step/presses total (10 per leg) having the band on the right side. Then 20 having it on the left side.

TIP OF THE DAY:

Try to build FASTING into your diet! Not because it’s trendy but because it’s actually really good for your health!

Here are just a few points that highlight why it’s a good thing when done right:

1. Various studies have shown that fasting can actually help you live longer.

2. Fasting stimulates the release of growth hormone, leading to increased bone strength, better protein synthesis and increased muscle mass.

3. During fasting, your cells go through a process called AUTOPHAGY though which the old cellular material within the cells are identified and broken down. It allows the cell to recycle itself and allows the cells to perform optimally once again.

Give it a try! Beyond everything, it also truly helps clear the mind!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 14

You did it! 2 weeks in.. YAY!!

Today I’m picking simply 1 move. Build it into your regimen beyond the 21 Day Program. Your body will love you for it! Play around with it today. See how it feels.

As mentioned in Day 1: If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I’m here for you!

❤️ Warm-Up:

Reach Forward. Hold for a few moments. Reach Right. Hold for a few moments. Reach Left. Hold for a few moments.

Repeat this 3-6 times in all directions. Take your time. Every time you return back to center, spread the legs a little farther apart.

SUGGESTION: take a yoga class today. Meditate. Take a bath. Read a book.

❤️ Abs Rocker Split Reach:

👉 Pick the Version that suits you best.

Version 1: this is an amazing move to build into any training day! Do 10-20 reps. Do it to open, to dynamically stretch vs making it an abs exercise. It feels amazing.

Version 2: this version is a great finisher on shoulder day! He is using a 45lbs plate. I recommend going as heavy as you can for at least 8 reps or moderate weight 15-20 weights. Use a plate, dumbbell, ball... whatever you have available.

TIP OF THE DAY:

Turn your phone off for a day once a week! Unplug. Simplify.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 15

Today we are going back to the concept of the very first day. Time to build on what you have learned and take it to the next level!

One of the major movements that is super important to master is the hip hinge. Contrary to what you might have heard: it DOESN’T hurt your back. It will help you to have a healthy back for a long time to come.

Remember: baby steps. Take your time. If you do 1 move a day, it’s better than none. Practice daily exercise. It doesn’t have to be a hard core HIIT routine for you to get some serious health and body transformation benefits. You got this!

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Stationary Alternating Yoga Lunges:

This is my favorite homeworkout warmup if there’s little space available. Feels amazing. Stand next to something to hold on (a wall or whatever you have available) if needed. Linger in the hamstring stretch for a moment with each rep. You want those hammies to open up for the hinges later on. 20 reps total, 10 per side.

SUGGESTION: if you want more than a bite-size 10 minute routine, do move 1 and move 3 with no weights 20 reps (total for move 1, per leg for move 3). Then again with light weights 16 reps. Then again with moderate weights 12 reps. Lastly again with heavy weights 10 reps. Take a 1-2 min brake between sets.

2️⃣ Cossack Squats:

👉 Pick the Version that suits you best.

Version 1: fallout 45 degrees to the back while turning the body along with the foot. Lift the stationary foot and sit back onto the glutes. 20 total, 10 per side.

Version 2: same as 1 but instead of falling out backward and out, simply fallout sideways as shown in the insert. 20 total, 10 per side.

Version 3: if you have a trx available, you can do version 2 holding on to the straps for added support and deeper range of motion.

3️⃣ Deficit Lunges:

👉 Pick the Version that suits you best.

Version 1: pick a box, stool or any stable surface to lunge off from. The idea is to get below the level of the ground into a deficit so you can put the glutes into a deeper stretch (therefore a bigger effort to came back up). 15-20 reps per side.

Version 2: same as 1. Add weights.

4️⃣ Deadlift Walks:

👉 Pick the Version that suits you best.

Version 1: a great practice to open the hamstrings and learn to hinge. Stick out the butt and bend forward with a flat back. I recommend doing this facing sideways to a mirror and watch the butt kick back and the back staying straight. Simply go as low as you can maintain a straight back from tailbone to the crown of the head. 10-20 steps total.

Version 2: leave the arms down pretending to carry weights. Have most of the weight on the back leg. Bend the front leg a little and pull the toes up. 10-20 steps.

Version 3: same as version 2 with weights. 10-20 steps.

TIP OF THE DAY:

Staying on track with your diet is often times about availability and preparation!

Know your trigger times and places. For example: You always get the munchies around 3pm. You always loose your willpower driving by that fast food place on your way home. You always get so hungry that you eat whatever is handy.

You guys know what I’m talking about. So let’s change this!

Let’s go back to the 3pm munchies example. If you know your time, get ahead of it. Eat something at 2! Have an apple with some almond butter and an 8oz glass of water. You got sweet, salty, carbs, fat and protein. Boom!

How about that fast food example? Fast food is mostly about salt, fat and starches. So when you get in the car, about to leave from work, have some of those flavored chick peas I was telling you about earlier in the program. Have them with a big gulp of water. Boom!

Last example about being ravenous and eating whatever is available. Well that one is easy: have foods available that are satisfying and good for you. This is about being prepared. I ALWAYS have hard boiled eggs in the fridge. I ALWAYS have guacamole. I ALWAYS have a ONE BAR in the cabinet. Boom!

I know that most of us struggle with the food thing. I get it. So change the availability of good foods around you and be prepared. You got this!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 16

Ready for some CORE? Let’s do this!

Since this is week 3, I’m giving you a few more advanced options. I’m showing Face Up, Face Down and Face Sideways moves. Pick one (or more) out of each category that works best for your fitness level. You are doing GREAT!

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Face Up:

👉 Pick the Version that suits you best.

Version 1: all face up versions have an element of oblique engagement. If that is too hard (twisting sideways), simply crunch straight up. Having the shins parallel to the ground adds an element of lower abs engagement. If that’s too hard, simply place the feet on the ground with the knees bent. 15-20 reps per knee.

Version 2: awesome option for anyone who needs some hamstring flexibility work in addition to core. 10 cross crunches plus 10 foot reaches per side.

Version 3: this is a sneaky one! Looks easy but trust me: it’s got its punch! Pull the knee towards the midline. 10 per side.

SUGGESTION: if you want more than a bite-size 10 minute routine, do the first version of each category. Then run for 10 min. Do the second of each category. Run for 10. Third of each category. Run for 10.

2️⃣ Face Down:

👉 Pick the Version that suits you best.

Version 1: awesome plank starter exercise. Do it with your feet suspended in a trx if you have one. 15-20 reps.

Version 2: lift the leg UP and OUT (add a miniband to make it harder if you like). 10 reps per leg.

Version 3: super advanced level required. Do as many lifting one leg as possible with CLEAN FORM. Rest. Do the same amount on the other leg. This one is all about quality reps. Stop before braking form.

3️⃣ Face Sideways:

👉 Pick the Version that suits you best.

Version 1: love this one to cue the obliques and allow your body to connect to them. You can do it as a crunch or sit-up if you can. 10-15 per side.

Version 2: lifting the leg up and down is better for your core than simply holding a side plank. Keep the trunk steady. 10-15 lifts per side.

Version 3: going front to back is an added difficulty level from simply lifting the leg up and down. 10 times front and back per side.

TIP OF THE DAY:

I want to talk about a BIGGIE today: MOTIVATION!!!

Do you have it? Do you lose it? Why do you lose it? How do you get it back?

First of all: motivation should come from an internal place. Like wanting to feel better. Wanting to sleep better. Wanting to live longer. Wanting to have a better quality of life.

We all know that in real life it often times doesn’t work like that! We are motivated by looking good... this is often times the reason people sign up with me for training. Wanting to look fab in that wedding dress. Wanting to impress our old class mates at the reunion. We’ve all been there.

So here’s a suggestion: set a performance oriented goal that has nothing to do with looks! Like being able to jog all the way around the block without stopping once versus walking. Like doing lunges with double the weight you used to use maintaining good form.

Before you know it.... you WILL look better! Because your focus has shifted. It has shifted to becoming better and getting motivated by the results!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 17

Time to teach your body new tricks!! So so simply, yet so so effective.

The best part: anyone can do this! If you have bad knees or bad hips or a bad back... this is awesome! Looks easy, but don’t be fooled. It’s called functional core work and it truly spikes your heart rate up in a very sneaky way.

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Bilateral Farmer’s Carry:

Pick 2 weights that are comfortably challenging (weird oxymoron) and walk slowly with a straight spine and shoulders pulled back. 20-40 steps.

SUGGESTION: if you want more than a bite-size 10 minute routine, do move 1 slow. Then do it again fast. Same for move 3. Then add moves that aren’t shown here. Add a farmers carry with two weights racked against the shoulders/chest. One set slow, one fast. Then add another farmers carry with two weights stretched up above the shoulders. One set slow, one fast. Lastly, do the same thing with one arm.

2️⃣ Reverse Nordic Curl:

If you have bad knees, skip this one. Squeeze the glutes and go back as far as you can with perfect knee-hip-shoulder alignment. 10 reps.

3️⃣ Unilateral Farmer’s Carry:

Same as 1 just fast and controlled. 20-40 steps. I recommend you do 2 sets. One set super slow and another one fast. 20-40 steps per side.

4️⃣ Pull-Aparts:

Do it sitting on a chair if you have bad knees. Turn the palms up/thumbs out and pull the band across the chest behind the plane of the body. Elbows bent. 10 reps. Make it a combo move with move 2 if you can.

5️⃣ Tricep Drops:

An added move for my more advanced peeps. AMRAP.

TIP OF THE DAY:

Functional Core has been a buzz word for a while now but so many don’t really know what it means. So here it goes....

The farmer’s carry is a great example of it! Picture yourself carrying heavy grocery bags or a heavy suit case. It’s strengthening your body in a way that helps with real life tasks.

Learning how to carry heavy loads and brace the core muscles is what will protect your back. ESPECIALLY when you use the load only on one side!

The core and low back are one and the same. Everything from your lowest rib to the crest of your pelvis is considered the core... that includes the back. So you will get lean in the abs but get strong around the entire midsection when doing functional core.

Get lean AND strong. BOOM!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 18

Baby got back! Working the muscles you can’t see is key!

Rear delts and rotator work is the name of the game if you want healthy sculpted shoulders.

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Bent Over Raises:

I’m showing you two versions. One with the arms in alignment with the body and one in a V-split (scaption). The split version is great for rotator health and a much more anatomy-friendly way to do this move.

Doing it with one arm at a time (see insert) is a great way to engage the core in an anti-rotation fashion. Do it with both first and if you can add the single arm version, go for it.

Do 10 reps with both arms. Then add 5 each with single arm if you can. You can use plates, weights or whatever you have available at home (water bottles etc etc).

SUGGESTION: if you want more than a bite-size 10 minute routine, make this a front/back split and do 3 rounds. Do both arms with the arms in alignment with the body 10 reps. Then pushups AMRAP. Then the V-Split 10 reps. Then pushups. Then arms in alignment single arm 5 reps per side. Then pushups. Then single arm V-Split 5 reps each. Then pushups.

2️⃣ Banded External Rotators:

Use a very light resistance band. 10-20 reps per side.

3️⃣ Banded Swimmer Pulls:

Light to moderate resistance band. 10-15 reps.

TIP OF THE DAY:

You can work your core every day. I recommend working all other muscles 2-3 times per week.

When you train the same muscle or muscle groups that share a similar function (like rhomboids and lats, or glutes and hamstrings), rest 2 min between sets if you want to train to gain. The research shows that you get the most muscular hypertrophic changes waiting that long.

If you train to tone, try to hit the same muscles from different angles with light to moderate weights. No 2 min rest period needed.

There are many ways to train. Just ask me questions about training splits... I’m here to help.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 19

It’s time for that girly workout again! Yayayay... all my men, this is for you too!

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Banded Squat Press:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 20 reps.

Version 2: if you have bad knees, skip the squat and do the V-Press only.

SUGGESTION: if you want more than a bite-size 10 minute routine, do the first move as shown as a warmup. Then do it again plyo, meaning jump up when pressing up! 20 reps. Then add 20 jumping jacks and do all 3 again (squat press, plyo, jacks). 3x3! Do it all 3 times!

2️⃣ Standing Fire Hydrant Extensions:

👉 Pick the Version that suits you best.

Version 1: do it as shown 20 reps per side.

Version 2: do it freestanding 10-15 reps per side.

3️⃣ Reach Across:

Do it as shown 10-15 per side. Watch the lower back and keep the ribs from flaring.

4️⃣ Round Abouts:

Do it as shown and try to keep the leg parallel to the ground. 15-20 per side.

5️⃣ Banded Hip Ups:

Do it as shown. Keep the arms straight and push the hands into the ground. Activate your triceps along with the hamstrings and glutes. 20 reps.

6️⃣ Lasso Sit-Ups:

👉 Pick the Version that suits you best.

Version 1: do it as shown 15-20 reps.

Version 2: do it freestyle pretending to have a band. 15-20 reps.

TIP OF THE DAY:

You are ENOUGH!

You are AMAZING!

Love the skin you are in!

-

Have Fun Team

‘Back-To-Business’ Program:

Day 20

Let’s give those legs and booty one more good BURN!

Ultimately it’s all about gaining lean muscle mass so you can burn more calories at rest. There’s no better way to do so than working those legs!

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Pulsing Alternating Backward Lunges:

👉 Pick the Version that suits you best.

Version 1: do it as shown. Moderately heavy weights. 20 reps total, 10 per leg. Great option if you are pregnant (doing it with trx is a great stable option if you have one).

Version 2: do it bodyweight only. I recommend holding on to a TRX if you have bad knees.

SUGGESTION: if you want more than a bite-size 10 minute routine, do 3-4 circuits of the entire workout.

2️⃣ Squat Throws:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 20 reps per hand. Good option if you are pregnant.

Version 2: do it kneeling if you have bad knees. 20 reps per hand.

3️⃣ Raised Frog Squats:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 15-20 reps.

Version 2: good option if you are pregnant. Good option to do early stage patellar tendon strengthening without weights if you have bad knees.

4️⃣ Toe Raised DLs:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 15-20 reps. Good option for bad knees.

Version 2: do a wider stance deadlift with the feet flat on the floor if you are pregnant.

TIP OF THE DAY:

I highly recommend Whole30 (#whole30 and #whole30recipes on IG) for a diet Kickstarter!

I’m a believer in lifestyle changes and learning habits that will suit you forever but the initial detox off the sugar is a good thing.

I like their approach because it’s something you can build into your meal plans on a regular basis. Learning to eat less sugar, less carbohydrates is key to lead a more inflammation-free healthy life. It’s way beyond loosing a few lbs.

Our bodies don’t like sugar (yeast loves it, cancer cells thrive on it!). So learn to eat less off it. Your waist line and insides will be grateful.

-

Have Fun Team

‘Back-To-Business’ Program:

Day 21

You did it!!!! Yayay! Congrats everyone!

We r finishing these awesome 21 days with a slow controlled workout that truly connects your mind to your body.

If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com). I gotcha!

1️⃣ Stool Squats:

👉 Pick the Version that suits you best.

Version 1: do it as shown. Engage the core as you stand up. Great option when pregnant. Super slow. 10-15 reps.

Version 2: do it with the hands down and hold on to something if needed.

SUGGESTION: if you want more than a bite-size 10 minute routine, run for 5 min after one round and do it all twice including a second 5 min run.

2️⃣ Abs Rollouts:

👉 Pick the Version that suits you best.

Version 1: use a towel or socks on the hands on a hardwood floor if you don’t have sliders. Make sure to keep the hands apart. Roll out as far as you can as long as you return back without caving in the back or kicking the butt back first. Start with a few inches. Then test the waters and see how far you can go safely. Pregnancy safe if it FEELS ok. Listen to your body.

Version 2: hold an elbow plank for as long as possible with good form. Can be on the knees or feet.

3️⃣ Stool Squats with Shave:

👉 Pick the Version that suits you best.

Version 1: do it as shown. Slow does it. 10-15 reps.

Version 2: do the arm motion only while seated. 10-15 reps.

4️⃣ Sea Saws:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 15-20 reps.

Version 2: repeat version 2 of move 2. Hold an elbow plank for as long as possible with good form. Can be on the knees or feet.

5️⃣ Stool Squats with Floss:

👉 Pick the Version that suits you best.

Version 1: do it as shown. Slow does it. 10-15 reps.

Version 2: do the arm motion only while seated. 10-15 reps.

6️⃣ V-Split Rollouts:

👉 Pick the Version that suits you best.

Version 1: do it as shown. 15-20 reps.

Version 2: repeat version 2 of move 2. Hold an elbow plank for as long as possible with good form. Can be on the knees or feet.

TIP OF THE DAY:

I’m so grateful to all of you for having given me the opportunity to teach you. Thank you guys!

Be thankful for what you have. Express the love you carry for people in your life.

Show your appreciation.

Care...

Much Love

Michelle

-

Have Fun Team

The 7-Day FitPlan:

Day 1

Welcome everyone! So happy to have you here! This Program is designed with minimal equipment. Perfect for home use, outdoor workouts and freestyle fun at the gym!

In just 7 days, you go through multiple routines that teach your body how to get in shape safely. Routines you can then also build into your training past the 7 days.

Here are a few key points:

1️⃣ If you want to shed weight, workouts are not the answer. Workouts tone, shape, strengthen and lengthen you. The weight loss comes from cleaning up your food intake.

Accompany this program with a sugar detox. I highly recommend @whole30 and @whole30recipes on IG. However, any successful diet plan has the same foundation: no or very low sugar, no refined carbs, nothing fried, no alcohol.

Eat tons of vegetables, low glycemic high fiber veggies like broccoli and cauliflower. Any fruit or veggie needs to have a GI (Glycemic Index) of or below 55 for best results. Google ‘low GI fruits’ and ‘low GI vegetables’ and pick and chose from the list what you like most.

The USDA recommends 2 servings of fruit a day (stick with berries and low GI fruits) and 5-9 servings of fruits AND vegetables combined per day. My recommendation: try to have vegetables throughout the day. Put some bell peppers into your omelettes in the morning. Add crudités to your salad. Have celery snacks with hummus. Add broccoli to your dinner. Make eating (green leafy) vegetables a habit.

Drink 8x8oz glasses of water a day. Try to sleep 7-9 hours a night.

As a sedentary person, the recommended amount of daily protein intake is 0.36g per lbs of body weight. As an active person, I recommend you increase that to 0.5-0.8g per lbs of body weight per day.

2️⃣ Focus on Foundational Movement Patterns. What that basically means: learn to hip hinge, squat, lunge, push/pull and perform rotational exercises.

3️⃣ Balance your workout portfolio. Cardio, Strength, Core, Flexibility, Stability, Mobility.

They are all equally as important...let’s build them all into our workout routines!

So let’s dive right in....

👉 Every move in the program can be broken down to more modified versions. I’m here to help you. If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com) or leave a comment on the ‘The Sweat Box Membership’ Facebook Group’s post. I gotcha!

I love the interactive nature of Facebook. Always ask if you need help. Others might have the same questions as you. So my answers on the group can benefit everyone ❤️.

🏃‍♀️ Day 1 - WORKOUT (featuring Beatriz Cazares Herman, Molly Hoosack Murtha and Bruce J Dizon:

You can start the workout with the Inch Worms (1) or the Cardio (3). Whichever suits you better.

1️⃣ Inch Worms

👉 Pick the Version that suits you best.

Version 1: walkout to plank. 5-15 reps depending on your fitness level.

Version 2: walkout to push-up. 5-15 reps depending on your fitness level.

Version 3: walkout to push-up to plyo. 5-15 reps depending on your fitness level.

Version 4: walkout to spider pushups (1 per side) to plyo. 5-15 reps depending on your fitness level.

🙏 How to Push-Up:

Instead of kneeling pushups, progress from a high surface to the floor. Once you can do 10 push-ups on the highest level, move down to the next one until you can eventually do it on the floor.

2️⃣ Criss Cross Crunch

👉 Pick the Version that suits you best.

Version 1: lift one foot at a time. 10-20 per side depending on your fitness level.

Version 2: switch off the feet. Knees bent. 10-20 per side depending on your fitness level.

Version 3: scissor straight legs. Feet off the floor. 10-20 per side depending on your fitness level.

3️⃣ Cardio

Do 20 min of moderate cardio of your choice. A walk in your neighborhood, a hike up a canyon, walking stairs in your office building... pick whichever cardio modality is most convenient and most enjoyable to you. The point is to build up your stamina.

During the 20 minutes, do 3x30-45 seconds HIIT drills (I recommend 1 every 5 min). Push yourself really hard. Get totally out of breath for those short spurts.

LISS (low intensity steady state cardio) and HIIT (high intensity interval training) sessions are both equally as important... one for general cardiovascular health and the other to boost your metabolism amongst many other benefits.

👉 You got this guys. Let’s get to work! Let me know how you did.

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!

-

Have Fun Team 🙏.

The 7-Day FitPlan:

Day 2

Yesterday, we worked on cardio, push moves, rotational work and dynamic flexibility. So today, let’s focus on cardio, pull moves, hinge work and static stretching.

Here are a few key points:

1️⃣ If you want to grow muscle and work on something called muscular hypertrophy, bodyweight and band work won’t be enough. You will need to overload (stress) the musculoskeletal system which is truly only attainable using weights.

However, minimal equipment exercises give you a toned, lean ripped healthy appearance! Both awesome, just different 😍.

2️⃣ I’m putting cardio into every day of this program. Below read an excerpt from a ‘Healthline’ article to show you the reason why:

For health, it is recommend to do moderately-intense cardio 30 minutes a day, five days a week, or vigorously-intense cardio 20 minutes a day, three days a week. You can also do a mixture. To maintain a healthy body weight, you need about 150 to 300 minutes of moderate-intensity activity a week).

So let’s dive right in....

👉 Every move in the program can be broken down to more modified versions. I’m here to help you. If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com) or leave a comment on the ‘The Sweat Box Membership’ Facebook Group’s post. I gotcha!

I love the interactive nature of Facebook. Always ask if you need help. Others might have the same questions as you. So my answers on the group can benefit everyone ❤️.

🏃‍♀️ Day 2 - WORKOUT (featuring :

1️⃣ HIIT Drills (not Tabata): start with 5 min of LISS (Low Intensity Steady State) cardio of your choice (go for a walk/jog/run, go bike/swim...etc).

Then pick two exercises that you like from the options below and perform 40 seconds on, 20 seconds off for one move. Then repeat the 40/20 with the second exercise. Do 5 circuits for 10 min total.

Do the best you can. Your 40-seconds intense cardio drills should get you out of breath but not work you so hard that you won’t be able to add muscle work after. Again, work within your limitations.

Then finish with another 5 min of LISS cardio.

👉 Pick 2 of the exercises that suit you best.

Option 1: heel taps.

Option 2: high arm heel kicks.

Option 3: shadow box jab (do 20 seconds per side).

Option 4: TRX or Slider Mountain Climbers.

2️⃣ Pulling

👉 Pick the Version that suits you best.

Version 1: banded seated rows. Focus on squeezing the shoulder blades together and hold the squeeze for 2 seconds. 12-15 reps

Version 2: seated lat pull downs if you have gym access. Work the eccentrics (pull down 1 count, hold 1 count at end range, return for 3 counts). 10-12 reps.

Version 3: standing single arm pull down (you can use a band or a cable). Make sure to put the lats into a fully stretched position before engaging them. 12-15 per side.

🔁 do 2-3 sets with 30-60 seconds break times between sets. With heavy weight training (like version 2), research shows best results using 2 min break times between sets of 12-15. If you prefer cluster sets to put on some mass, I recommend 5x3 reps with 30 seconds break time between sets.

If you like to keep your heart rate elevated for a toned lean body, perform the pull move then the hinge move and do 2-3 sets back to back without break times between the two.

3️⃣ Hinging

This movement is KEY. I recommend you do it facing sideways to a mirror. Make sure to maintain a ‘straight back’ with a natural lumbar curve. Start the movement by ‘kicking’ the behind backwards (picture closing a car door with your butt holding grocery bags in your hands).

👉 Pick the version that suits you best. You can do more than 1 exercise but at least 1.

Option 1: KB Swing, 20 reps.

Option 2: forward lunge/DL combo. Keep the lunge short. 15 per side.

Option 3: DL, 15 reps.

Option 4: split leg DL, 10 per side.

4️⃣ Static Stretching

I recommend static stretching at the end of your workout as research actually shows that doing it before can weaken performance.

Hold each position for 20-60 seconds or however long feels good to you.

Move 1: supine hip distraction/hamstring stretch

Move 2: supine hip distraction/inner thigh stretch

👉 You got this guys. Let’s get to work! Let me know how you did.

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!.

-

Have Fun Team 🙏.

The 7-Day FitPlan:

Day 3

Today, we are working on cardio, squat moves, rotational core work in many different positions and stretching the Piriformis (I highly recommend you stretch that muscle after every butt workout).

Here are a few key points:

1️⃣ Squatting is a foundational move and all of us do it every day no matter what our knee or low back health is. Picking up grocery bags, bending over to unload the washing machine, vacuuming under the bed, grabbing those dirty socks off the floor... you get the idea. So find a way to strengthen the muscles you use to squat in a way that doesn’t hurt you.

I’m giving you tons of examples below. Pick 1-3 moves you can do safely.

2️⃣ As I have mentioned before: the way most people ‘blow out’ their lower back is by bending over and twisting sideways at the same time (forward trunk flexion with trunk rotation). Let’s strengthen the muscles involved for this coupled movement, mainly the TVA (TransVerse Abdominis and Obliques).

I’m giving you tons of examples below. Pick 1-3 moves you can do safely.

So let’s dive right in....

👉 Every move in the program can be broken down to more modified versions. I’m here to help you. If you have any questions or need modifications for whatever reason, please reach out to me (go to ‘contact’ on the www.thesweatboxinc.com) or leave a comment on the ‘The Sweat Box Membership’ Facebook Group’s post. I gotcha!

I love the interactive nature of Facebook. Always ask if you need help. Others might have the same questions as you. So my answers on the group can benefit everyone ❤️.

🏃‍♀️ Day 3 - WORKOUT (featuring Bianca Rusu, Nicholas Alexander, Judy Kagan, Blaine Zuckerman, Cris Spacca, Beatriz Cazares Herman, Ricardo Guzman, Allison Oleskey and Daniel Gonzalez):

1️⃣ Cardio

This is a 20-min cardio routine and consists of 2 blocks done twice.

5 min LISS cardio of your choice. Followed by 30/30x5 HIIT/Active Recovery drills. 2 rounds.

👉 Pick whichever cardio modality you like. Could be walking briskly to running. Could be walking in place to jump roping or any cardio machines you have available.

Here is an example done in real time, 5 min long. I recommend you listen to the audio for interesting educational cues. We are using a stationary spin bike.

2️⃣ Squats

👉 Pick the Versions that suit you best. Perform 1-3 squat exercises of your choice. 10-20 reps. 2-4 rounds. You can switch back and forth between squats and core work for better time management as you can go between the two without brakes.

Version 1 and 2: Assisted squats using either a TRX or towel to create a deloading effect and a supported squat using a bench/chair.

Version 3 and 4: Bodyweight moves with added heel lifts and suma position for ankle restrictions.

Version 5 and 6: Great for non-acute Patellar Tendinitis. These are advanced moves.

Version 7 and 8: Goblet squats for better body positioning and banded goblets to avoid genu valgus (caving in of the knees).

3️⃣ Core Rotations

There is something for everyone! Standing, sitting, face up and face sideways.

👉 Pick 1-3 moves that are right for your body and fitness level. Do 2-4 sets of ‘clean’ reps per move (same number per side, so start on the weaker side). The golden rule is: do as many reps as you can maintaining proper form. It’s all about quality reps!

Option 1: sitting cross crunches. 10 per side.

Option 2: standing twisting pull downs. 10 per side.

Option 3: Plank hip twists. Moderate and advanced version. I recommend 10 per side or do as many as you can maintaining good form.

Option 4: Thread-The-Needle modified and advanced version. Add a light weight, 3-5lbs, to increase intensity if desired. I recommend 10 per side or do as many as you can maintaining good form.

4️⃣ Static and Dynamic Piriformis Stretch

Move 1: Two great seated versions. One with the hands behind, one in front. Hold the position for as long as you are comfortable. Breath into it. Try to hold it up to 2-4 min per side. Your deep breathing will stimulate your parasympathetic nervous system and in return relax your muscles. Give it some time.

Move 2: This is called ‘Nerve Flossing’ and is used to treat Piriformis Syndrome caused by a trapped sciatic nerve. I like this though for anyone who has bad knees and can’t perform the seated stretch. You can either just hold the stretch for 30-60 seconds per side or floss back and forth 5-10 times per side.

👉 You got this  guys. Let’s get to work! Let me know how you did.

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!

-

Have Fun Team 🙏.

The 7-Day FitPlan:

Day 4

Today, we slow down! Let’s do some Yoga together. Simple moves. Trust me, you can do it too:)

Take off your shoes, pull out a matt. Focus on taking deep breaths...

You will feel amazing. You will feel refreshed. You will crave nutritious food after. Your body will tell you what it needs... just listen.

🏃‍♀️ Day 4 - WORKOUT (featuring Molly Murtha):

Take 5 min of your day and do 1 or more moves listed below. Start a small daily yoga practice. Repeat each move a few times. Simply connect our mind and body.

1️⃣ Child Pose

2️⃣ Downdog Variations

3️⃣ Warrior Variations (just do the parts you can)

4️⃣ Gorilla Pose

5️⃣ Flow

👉 Pick the Versions that suit you best.

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!

-

Have Fun Team 🙏.

The 7-Day FitPlan:

Day 5

Today, we HIIT it hard! You will need 2 bands for this routine.

This routine is roughly 20 min long depending on your brake times. I recommend 2-3 circuits.

🏃‍♀️ Day 4 - WORKOUT

1️⃣ Squat V-Press, 20 reps

2️⃣ Banded Jabs, 30 sec per side

3️⃣ Banded Single Arm Hollow Hold Pulldowns, 10-15 per side

4️⃣ Squat V-Press Twist, 10 per side

5️⃣ Lunge Punch, 10 per side

6️⃣ Banded Hinged Rear Flies, 15 reps

7️⃣ Squat Star Jumps, 20 reps

8️⃣ Split Lunge Punch, 10 per side

9️⃣ Banded Rollup Scoops, 10 reps

👉 Pick the Versions that suit you best.

Make sure to request to join ‘The Sweat Box Membership’ group on Facebook where there is tons more content daily (workout LIVES, nutrition panels and so much more)!

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!

-

Have Fun Team 🙏.

The 7-Day FitPlan:

Day 6

Let’s talk BOOTY! Lunges are a foundational move, but many have bad knees and simply can’t do them! So now what? Here’s the perfect post just for YOU!

Do the entire routine with lunges or simply stick to the floor work to get that behind shaped up.

This routine is roughly 20 min long depending on your brake times. I recommend 2-3 circuits.

🏃‍♀️ Day 6 - WORKOUT (featuring Beatriz Cazares Herman and Shani Bayne):

1️⃣ Stationary Split Lunges, 15-20 per side

2️⃣ Hip Extensions, 20 reps

3️⃣ Repeaters, 20 per side

4️⃣ SL Bridge Abductions, 10-15 per side

5️⃣ Split Lunges, 15-20 per side

6️⃣ 3-Min Booty Burner, 90 sec per side (1 min up and down, 30 sec pulse)

👉 Pick the Versions that suit you best. Add weights to the lunges and minibands to the floor work to increase intensity.

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!.

-

Have Fun Team 🙏

The 7-Day FitPlan:

Day 7

Make sure to incorporate shoulder moves and low back training into your weekly workout programming. I recommend you do it at least once a week if not more.

Your body will be so grateful for this!

🏃‍♀️ Day 7 - WORKOUT ():

Shoulders:

1️⃣ Pull Aparts, 10-15 reps

2️⃣ Shoulder Floss, 8-10 reps

3️⃣ Shoulder X, 10-15 per side

4️⃣ Banded Reach, 10-15 reps

Low Back:

1️⃣ Cat and Camel, 10 each

2️⃣ Spinal Articulations, 5-10 reps

3️⃣ Mc Kenzie, 5-10 reps

👉 All of these moves will make you feel great. Take the ones you like the most and add those to your workout routines past these 7 days.

You did great! 7 days, 7 routines to help your body stay healthy, lean and fit! So happy you joined me on this journey. You guys are AMAZING!

Leave comments, ask questions. Tag #the7dayFitPlan and #thesweatboxinc @thesweatboxinc so I can see your work on IG. I would love to watch your progress!

-

Have Fun Team 🙏

Dumbbell Medball Madness with Patricio Hoter and Gavin Lee Rees.

I’m breaking up this routine into 4 mini circuits. Do 1, 2 or as many small circuits as you can. 1 full circuit (4 minis combined) is roughly 30 min long. I recommend 2 rounds.

✅ Circuit 1:

1️⃣ Fallout Lunges, 15-20 per side

2️⃣ Banded Push-up Abductions, 5-10 per side

3️⃣ Ball Oblique V-Ups, 10-15 per side

✅ Circuit 2:

1️⃣ Single DB Fallout Lunges, 10-15 per side

2️⃣ Banded Push-up Abductions, 5-10 per side

3️⃣ Hollow Ball Passoffs, 5 per side

✅ Circuit 3:

1️⃣ Double DB Fallout Lunges, 10-12 per side

2️⃣ Banded 45 degree Plank Extensions, 15 per side

3️⃣ Ball Burpees, 10-15 reps

✅ Circuit 4:

1️⃣ Db Pulsing Squats, 1-8

2️⃣ Banded Push-up Curls, 5-10 per side

👉 Leave comments, ask questions. I’m here to help you.

Stay Safe and Have Fun Team 🙏.