DISCLAIMER
Joie In Life recommends that you should consult your physician or other health
care professional before starting this or any other fitness program to determine
if it is right for your needs. Do not start this fitness program if your physician or
health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time
while exercising you should stop immediately.
Joie In Life is not a licensed medical care provider and represents that it has no
expertise in diagnosing, examining, or treating medical conditions of any kind,
or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise
program, there is the possibility of physical injury. If you engage in this exercise
or exercise program, you agree that you do so at your own risk, are voluntarily
participating in these activities, assume all risk of injury to yourself, and agree to
release and discharge Joie In Life from any and all claims or causes of action,
known or unknown, arising out of Joie In Life’s negligence.
introduction..............................4
healthy eating guide.........7-11
grocery list..............................12
let’s connect...........................13
warm up.........................................15
cool down...................................16
‘
week 1..............................................17-25
week 2..............................................26-34
week 3..............................................35-43
week 4..............................................44-51
joie’s hip hop workout playlist
joie’s pop workout playlist
DAILY WARM UP
Each day before your workout you can choose at least one of these warm ups to
get your blood pumping and get you going. Cardio is an essential part to your workout in order to achieve the results you desire. DO NOT SKIP your warm up.
Pick your poison and lets’s get going :)
JUMP ROPE
sprints
Jump rope for 3 min.
Break for 60 seconds
Walk for 4 min to warmup.
Run for 60 sec. Walk for 2 minutes
REPEAT 4X
REPEAT 5X
high knees
jumping
jacks
High Knees
Jumping jacks
10-15 MINUTES
10-15 MINUTES
DAILY COOL DOWN
Stretching is an essential part to the end of your workout. Keeps you loose and
relaxed so that your muscles don’t get too tight or tense after a workout.
Follow along each day and stretch with me to relax after your workout
DAY 1
Squats \ 4 Sets \ 12 Reps
Deadlift \ 4 Sets \ 12 Reps
Basic weighted squats. Place the weight
at your shoulders, keep your core tight
and get low.
Start with the weights on the sides of your body. Slowly
take the weights down right in front of you. Right
before you reach your toes, come back up with your
arms straight. Keep your legs a little bent going down,
and squeeze your glutes comingback up.
Lunges \ 4 Sets \ 12 Reps Each Leg
Side Squats \ 4 Sets
10-12 Reps each sidE
Hold your weights to the side of your body. As you
step forward to lunges make sure the your knee NEVER passes your toe. Put all of the weight in the heels
of your foot, and get your knee as low as you can to
the ground to feel it in your glutes.
Start with a heavy or x heavy resistance
band. Put it right above your knees. Sit in
a squat, and step back with one leg at
a time. Stay in a squat position the entire
time.
Side Lunges \ 4 sets \ 12
Thrusts \ 4 sets \ 15 REPS
Step into a side lunge keeping one leg
straight and bending the other leg without
letting your knee pass your toe.
Take the hip band and place it above
your knees. Lay flat on your back with your
feet flat on the ground. Grab a heavier
weight and place it on your lower pelvis
area. Slowly lower your hips. When you
bring them back up, squeeze, and push
your thighs out to work the inner thighs.
DAY 2
Lateral Raises \ 4 Sets \ 20 Reps
Bicep Curls \ 4 Sets \ 20 Reps
Raise your arms up and bring the weight up
slowly from the sides of your body. Don’t bring it
up higher than your shoulders.
Start with the weight in front of you and
slowly bring it up into a curl and back down.
Full Shoulder press \ 4 Sets \ 20 Reps
Bring your arms up in a hammer curl
position, then straight up into a shoulder
press.
Abs \ 4 sets \ 10 Reps
You’re going to start with your legs lifted slightly off the
ground, three shoulder press, then reach straight back
and crunch once. That’s one rep.
Standing Plank Squat Jumps
4 Sets \ 15 Reps
Place a resistance band ( Medium or Heavy ) around
your ankles. Go into a plank on your hands. Jump wide
bringing both feet forward on the sides of your hands
and back to a plank position.
Abs \ 4 sets \ 15 Reps
Reach back laying flat. Come up and crunch bringing
your weight underneath your legs when you come up.
DAY 3
Cursy Lunge \ 4 Sets \ 12 Reps
Take your weights and put them on the sides of your
body. Take one of your sliders and use to slide your
foot back into a cursy lunge (behind you to the
opposite side) and gentle slide back up abs squeeze
your gluteus. If you don’t have core sliders, use a
small towel to slide, or simply step into a cursy lunge.
Burpee \ 4 Sets \ 10 Reps
Skaters \ 4 Sets \ 15 Reps Each leg
Skate each leg side to side. When you land make sure
you land softly, and carry the opposite leg behind
whichever leg that lands on the ground. Use your arms
to help your momentum and your balance.
Planks \ 4 sets \ 10 Reps
Place your hands in front of you on the ground, then
push your legs back in a push up position. Bring your
legs back forward and stay in a squat while raising
your arms up, pressing outwards with your hands.
Use a medium band around your ankles and a light
band around your arms.
In a plank position with your elbows on the ground,
hips tucked under, abs tight, you’re going to step your
feet out side to side, then up in the air each leg. That
will be one rep. Keep your legs straight and feet flexed
when you kick in the air. Use a medium resistance
band.
Triceps \ 4 Sets \ 20 Reps each side
Abs \ 4 Sets \ 20 Reps
Sitting down place the weight behind your head
and press up. Keeping your elbows on the sides of
your ears, your back straight and core engaged.
Lay flat with your feet flat on the ground.
You’re going to come up and crunch,
then punch side to side with each arm.
NO CARBS TODAY LADIES!
DAY 5
Double Lunges \ 4 Sets
10 Reps each side
Step one leg back at a time doing a double lunge
then switch to the other leg. Make sure you’re taking
your knee down and not forward.
One Leg Deadlift \ 4 Sets \ 15 Reps
Take your extended resistance band and step into it with one foot.
Grab the top of it and wrap it around your neck. Hold each side so you
have NO pressure on your neck. Keep your back straight as you pull forward while raising your other leg up without losing balance. Keep your
foot flexed as it goes up and keep the other leg slightly bent as you go
down. Keep your core tight and engaged to help with balance. If you
don’t have an extended band, use weights for a single leg deadlift.
Sumo Squats \ 4 Sets \ 15 Reps
Start with your feet spread slightly wide and turned
out. Go down into a sumo squat with your weight
and when you come up bring your weights up right
in front of your chest for a upright row and back
down to continue.
Banded Side Step \ 4 Sets \ 10 Reps
Take your extended band and step both feet into
it. Go down into a squat and side step while staying
low. Make sure you have enough space between
your feet to side step. If you do not have the extended band, then you can do a weighted side step, or
use the hip band above your knees.
SPLIT Lunges \ 4 Sets
10 each leg
You are going to jump into a lunge, landing softly,
then switch with the other leg, then into a squat, and
repeat. That’s one rep. If you are unable to jump, it is
completely fine to step into the lunge and/ or squat.
Banded Squat steps + Jump
4 Sets \ 10 Reps
Place an Xheavy or Heavy resistance
band above your knees. Go down into
a squat. Step forward four steps, two on
each side, and jump back twice into a
squat. That’s one rep.
DAY 6
FULL BODY HIIT
WORKOUT
CLIC K T O WATCH AND FOL L OW AL ONG
NO CARBS TODAY LADIES!
DAY 1
Squat press \ 4 Sets
\ 12 Reps
Get into a squat position and when you come
up squeeze and push the weights up with your
arms into a shoulder press
Superman \ 4 Sets \ 15 Reps
Lay your body flat on your stomach with your arms
straight out in front of you in a Superman position.
Slowly lift your arms and legs and squeeze for a few
seconds and release.
Abs + Weighted Leg Raise
4 Sets \ 15 Reps each leg
Lay flat on your back. You are going to do one single
leg raise, keeping your leg straight, while lifting your
arm towards your opposite foot to crunch.
Side Lunge w/ Core Slider +
added arm raises 4 Sets \ 12 Reps
Step into a side lunge with one core slider and use your
arms to push the weights up in a hammer curl position
only to keep your arms straight. Should be a swinging
motion and you should be squatting and lifting your
arms in front of you at the same time.
Plank + Mountain Climber w/ Core Slider
4 sets \ 20 Reps each leg
Get into a plank position. You will then use your core
sliders to do a single leg mountain climber. Crossing your
knee over to your opposite side. If you don’t have sliders,
use two small towels on tile or hardwood floor or do them
without.
Sumo punches \ 4 sets \ 20 each arm
Use a lighter set of weights. Sit in a sumo squat position
with your legs wide, and punch out directly in front of
you while sitting in a squat. Use a medium resistance
band around your ankles.
DAY 2
Single Leg Hip Thrust \ 4 Sets \ 15 Reps
Hip Thrusters \ 4 Sets \ 15 Reps
Place both feet on the ground laying flat on your
back. Keep your hands on the ground in the sides of
you while pushing your hips up into the air. Open and
close your thighs three times and continue going back
down and up. That’s one rep
Place the hip band around your thighs while laying flat
on your back with your feet flat on the ground. Lift one
leg straight in the air and pulse up as high as you can
in a continuous motion up and down.
Hip Abductors \ 4 Sets \ 15 Reps each side
Keep your hip and around your thighs. Lay on
your side with your legs in a clam position. You are
going to open and squeeze, then slowly close, and
repeat.
Standing Plank Squat Jumps
4 Sets \ 15 Reps
Place a resistance band ( Medium or Heavy ) around
your ankles. Go into a plank on your hands. Jump wide
bringing both feet forward on the sides of your hands
and back to a plank position.
Kickbacks \ 4 Sets \ 20 Reps
Take your resistance band. Medium or Heavy. Place it
under your knee on the leg that still so it won’t move.
Place a small weight behind your leg, right above your
calf area and press up into a kick back. Small kick are
great so the weight won’t fall. You can always just use a
resistance band as well.
Hip Raises w/ Core Sliders
4 Sets \ 12 Reps
Lay flat on your back. Place the core sliders under the
heels of your feet. Slide them underneath your buttocks or gluteus area while lifting and easing you hips
and slowly take your leg back out and you hips down.
Squeeze your gluteus and keep your core tight while
doing this.
DAY 3
FULL BODY HIIT
WORKOUT
C LICK T O WATCH AND FOL L OW AL ONG
R EPEAT 2X
DAY 4
Chest Press \ 4 Sets \ 15 Reps
Lay flat on your back. Bring the weights into your chest
slowly, with control and press back outward.
Oblique Taps \ 4 Sets \ 20 Reps each side
Lay flat on your back lifting your head slightly off
the ground, and engaging your core. Tap the sides
of your ankle to waitlist your abs/ oblique muscle.
Keep the tension off your neck and use your core to
hold you up while you tap side to side.
Plank Taps \ 4 Sets
15 Reps each side
Get on your elbows into a plank position. Without
moving your body and/or swinging tap each side
in a consistently steady motion. Keeping your core
engaged, with your hips tucked under. Keep your hips
low for perfect form.
Leg Raises \ 4 Sets \ 20 Reps
Weighted single leg raises. Place both legs in the air
laying flat on your back. Keep a weight held in front of
you with your arms straight. Do not lock your arms out,
keep your elbows slightly bent. Drop one leg at a time
keeping your feet flexed, without touching the ground.
Chest Fly \ 4 Sets \ 15 Reps
Using a lighter set of weights your are going to open your
arms out to the sides of your body and bring them back
in front of you. This is a weighted chest fly. You should feel
this in your arms, in the area between your armpit and
breast.
Slider Push-ups \ 4 Sets
10 Reps Each Side
Grab your core sliders. Get on your knees into a modified push-up position. You are then going to push a
slider forward and slowly lower your body only extending one arm.
NO CARBS TODAY LADIES!
DAY 6
Lunge w/ Shoulder Press
4 Sets \ 12 Reps Each Leg
Step into a side lunge and when you come back
with your feet together, do a shoulder press with your
weights. Make sure you are pressing the weight down
into your opposite leg. Sit deep into the lunge without
your knee crossing over your toe. Weight should always
be in the heels of your feet.
Squat Jumps \4 Sets \ 10 Reps
Place a resistance band around your ankles. Sit in a
squat position. Tape one foot out at a time, then jump
up into a squat, then turn to the back, then back to
the front. That’s one rep. You can always just tap out
and jump in the air without turning for a modification.
Squat w/ an Arm Raise
4 Sets \ 20 Reps
Sit into a squat position. Have one heavy weight and
hold it with two hands. Reach down with weight while
going into a squat and swing the weight all the way up
but not too far above your head.
Standing Oblique Crunch
4 Sets \ 12 Reps
While standing, keep your legs shoulder width apart.
Put one hand on your hip and a weight in the other.
Slowly lower weight down and pull back up.
Arm Combo \ 4 sets \ 10 Reps
Start with some light weights. Do a bicep curl, down into
a hammer, up to a shoulder press then lastly a lateral
raise. That’s one rep.
Abs + Weighted Leg Raise
4 Sets \ 15 Reps each leg
Lay flat on your back. You are going to do one single
leg raise, keeping your leg straight, while lifting your
arm towards your opposite foot to crunch.
NO CARBS TODAY LADIES!
DAY 1
Squats \ 4 Sets \ 12 Reps
Deadlift \ 4 Sets \ 12 Reps
Basic weighted squats. Place the weight
at your shoulders, keep your core tight
and get low.
Start with the weights on the sides of your body. Slowly
take the weights down right in front of you. Right
before you reach your toes, come back up with your
arms straight. Keep your legs a little bent going down,
and squeeze your glutes comingback up.
Lunges \ 4 Sets \ 12 Reps Each Leg
Side Squats \ 4 Sets
10-12 Reps each sidE
Hold your weights to the side of your body. As you
step forward to lunges make sure the your knee NEVER passes your toe. Put all of the weight in the heels
of your foot, and get your knee as low as you can to
the ground to feel it in your glutes.
Start with a heavy or x heavy resistance
band. Put it right above your knees. Sit in
a squat, and step back with one leg at
a time. Stay in a squat position the entire
time.
Side Lunges \ 4 sets \ 12
Thrusts \ 4 sets \ 15 REPS
Step into a side lunge keeping one leg
straight and bending the other leg without
letting your knee pass your toe.
Take the hip band and place it above
your knees. Lay flat on your back with your
feet flat on the ground. Grab a heavier
weight and place it on your lower pelvis
area. Slowly lower your hips. When you
bring them back up, squeeze, and push
your thighs out to work the inner thighs.
DAY 2
Lateral Raises \ 4 Sets \ 20 Reps
Bicep Curls \ 4 Sets \ 20 Reps
Raise your arms up and bring the weight up
slowly from the sides of your body. Don’t bring it
up higher than your shoulders.
Start with the weight in front of you and
slowly bring it up into a curl and back down.
Full Shoulder press \ 4 Sets \ 20 Reps
Bring your arms up in a hammer curl
position, then straight up into a shoulder
press.
ABS \ 4 sets \ 10 Reps Reps each
You’re going to start with your legs lifted slightly off the
ground, three shoulder press, then reach straight back
and crunch once. That’s one rep.
Standing Plank Squat Jumps
4 Sets \ 15 Reps
Place a resistance band ( Medium or Heavy ) around
your ankles. Go into a plank on your hands. Jump wide
bringing both feet forward on the sides of your hands
and back to a plank position.
Abs \ 4 sets \ 15 Reps
Reach back laying flat. Come up and crunch bringing
your weight underneath your legs when you come up.
DAY 3
NO CARBS TODAY LADIES!
DAY 5
Chest Press \ 4 Sets \ 15 Reps
Lay flat on your back. Bring the weights into your chest
slowly, with control and press back outward.
Oblique Taps \ 4 Sets \ 20 Reps each side
Lay flat on your back lifting your head slightly off
the ground, and engaging your core. Tap the sides
of your ankle to waitlist your abs/ oblique muscle.
Keep the tension off your neck and use your core to
hold you up while you tap side to side.
Plank Taps \ 4 Sets
15 Reps each side
Get on your elbows into a plank position. Without
moving your body and/or swinging tap each side
in a consistently steady motion. Keeping your core
engaged, with your hips tucked under. Keep your hips
low for perfect form.
Leg Raises \ 4 Sets \ 20 Reps
Weighted single leg raises. Place both legs in the air
laying flat on your back. Keep a weight held in front of
you with your arms straight. Do not lock your arms out,
keep your elbows slightly bent. Drop one leg at a time
keeping your feet flexed, without touching the ground.
Chest Fly \ 4 Sets \ 15 Reps
Using a lighter set of weights your are going to open your
arms out to the sides of your body and bring them back
in front of you. This is a weighted chest fly. You should feel
this in your arms, in the area between your armpit and
breast.
Slider Push-ups \ 4 Sets
10 Reps Each Side
Grab your core sliders. Get on your knees into a modified push-up position. You are then going to push a
slider forward and slowly lower your body only extending one arm.
DAY 6
NO CARBS TODAY LADIES!
DAY 1
Lunge w/ Shoulder Press
4 Sets \ 12 Reps Each Leg
Step into a side lunge and when you come back
with your feet together, do a shoulder press with your
weights. Make sure you are pressing the weight down
into your opposite leg. Sit deep into the lunge without
your knee crossing over your toe. Weight should always
be in the heels of your feet.
Burpee \ 4 Sets \ 10 Reps
Place your hands in front of you on the ground, then
push your legs back in a push up position. Bring your
legs back forward and stay in a squat while raising
your arms up, pressing outwards with your hands.
Use a medium band around your ankles and a light
band around your arms.
Single Leg Hip Thrust \ 4 Sets \ 15 Reps
Place the hip band around your thighs while laying flat
on your back with your feet flat on the ground. Lift one
leg straight in the air and pulse up as high as you can
in a continuous motion up and down.
Deadlift \ 4 Sets \ 12 Reps
Start with the weights on the sides of your body. Slowly
take the weights down right in front of you. Right
before you reach your toes, come back up with your
arms straight. Keep your legs a little bent going down,
and squeeze your glutes comingback up.
RUSSIAN TWISTS \ 4 sets \ 10 Reps
You’re going to start with your legs lifted slightly off the
ground, three shoulder press, then reach straight back
and crunch once. That’s one rep.
Cursy Lunge \ 4 Sets \ 12 Reps
Take your weights and put them on the sides of your
body. Take one of your sliders and use to slide your
foot back into a cursy lunge (behind you to the
opposite side) and gentle slide back up abs squeeze
your gluteus. If you don’t have core sliders, use a
small towel to slide, or simply step into a cursy lunge.
DAY 2
DAY 3
Squat press \ 4 Sets
\ 12 Reps
Get into a squat position and when you come
up squeeze and push the weights up with your
arms into a shoulder press
SPLIT Lunges \ 4 Sets
10 each leg
You are going to jump into a lunge, landing softly,
then switch with the other leg, then into a squat, and
repeat. That’s one rep. If you are unable to jump, it is
completely fine to step into the lunge and/ or squat.
Plank + Mountain Climber w/ Core Slider
4 sets \ 20 Reps each leg
Get into a plank position. You will then use your core
sliders to do a single leg mountain climber. Crossing your
knee over to your opposite side. If you don’t have sliders,
use two small towels on tile or hardwood floor or do them
without.
Lateral Raises \ 4 Sets \ 20 Reps
Raise your arms up and bring the weight up
slowly from the sides of your body. Don’t bring it
up higher than your shoulders.
Abs \ 4 sets \ 10 Reps
You’re going to start with your legs lifted slightly off the
ground, three shoulder press, then reach straight back
and crunch once. That’s one rep.
Burpee \ 4 Sets \ 10 Reps
Place your hands in front of you on the ground, then
push your legs back in a push up position. Bring your
legs back forward and stay in a squat while raising
your arms up, pressing outwards with your hands.
Use a medium band around your ankles and a light
band around your arms.
NO CARBS TODAY LADIES!
DAY 5
Lateral Raises \ 4 Sets \ 20 Reps
Side Lunge w/ Core Slider +
added arm raises 4 Sets \ 12 Reps
Raise your arms up and bring the weight up
slowly from the sides of your body. Don’t bring it
up higher than your shoulders.
Step into a side lunge with one core slider and use your
arms to push the weights up in a hammer curl position
only to keep your arms straight. Should be a swinging
motion and you should be squatting and lifting your
arms in front of you at the same time.
Sumo punches \ 4 sets \ 20 each arm
Use a lighter set of weights. Sit in a sumo squat position
with your legs wide, and punch out directly in front of
you while sitting in a squat. Use a medium resistance
band around your ankles.
Deadlift \ 4 Sets \ 15 Reps
Start with the weights on the sides of your body. Slowly
take the weights down right in front of you. Right
before you reach your toes, come back up with your
arms straight. Keep your legs a little bent going down,
and squeeze your glutes comingback up.
Kickbacks \ 4 Sets \ 20 Reps
Take your resistance band. Medium or Heavy. Place it
under your knee on the leg that still so it won’t move.
Place a small weight behind your leg, right above your
calf area and press up into a kick back. Small kick are
great so the weight won’t fall. You can always just use a
resistance band as well.
Oblique Taps \ 4 Sets \ 20 Reps each side
Lay flat on your back lifting your head slightly off
the ground, and engaging your core. Tap the sides
of your ankle to waitlist your abs/ oblique muscle.
Keep the tension off your neck and use your core to
hold you up while you tap side to side.
DAY 6
CONGRATULATIONS!
time to submit your before and
after photos ladies!