G O O D // S W E AT
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G O O D // S W E AT AT- H O M E
AT- H O M E
A TEN-W EE K T RA I N I N G GU I D E +
NUTR I T I O N BRE A K D OW N
by RACHAEL DeVAUX, RD, CPT
W W W. R A C H A E L S G O O D E AT S . C O M
INSIDE THE GUIDE
INSIDE THE GUIDE
03
WELCOME!
THE STORY BEHIND GOOD
S W E AT AT- H O M E
05
HOW TO GET THE
MOST OUT OF
THIS GUIDE
18
D I E TA R Y FAT
19
PRE- AND POST-WORKOUT
NUTRITION
20
H Y D R AT I O N
SUPPLEMENTS
22
GROCERY SHOPPING + LABELS
RECIPE INSPO FOR YOUR WEEKS
23
RESOURCES
07
WORKOUT FLOW
+ DESIGN
S U P PO RT A LO N G T H E WAY +
HOW TO FIND MORE RGE
08
EQUIPMENT NEEDED
25
GOALS
26
W E E K LY P R I N T O U T S
28
WORKOUTS
29
WEEK ONE
39
WEEK TWO
50
WEEK THREE
60
W E E K FO U R
71
WEEK FIVE
81
WEEK SIX
93
OVERTIME
95
WEEK SEVEN
106
WEEK EIGHT
117
WEEK NINE
128
WEEK TEN
139
R E COV E R Y: ST R E TC H I N G
RO U T I N E S
140
E X E R C I S E G LO S S A R Y
WARM-UPS
09
FORM
C I R C U I T + I N T E RVA L T R A I N I N G
10
LADDER CIRCUITS
AMRAP
BREAKS
CHALLENGE WORKOUTS
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M O D I F Y, M O D I F Y, M O D I F Y
BEGINNERS
GOALS
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G O O D // S W E AT AT- H O M E
C A R B O H Y D R AT E S
MICRONUTRIENTS
5 AT- H O M E T I P S FO R S U C C E S S
2
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VIDEO ACCESS
T H E N E W E S T F E AT U R E A D D E D
TO THE GUIDE
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NUTRITION
BREAKDOWN
PROTEIN
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INTRO
!
e
m
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l
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HEY GUYS!
Welcome to GOOD SWEAT AT-HOME!
because I feel incredible and I’ve seen huge
First off, I really appreciate you choosing
results from these workouts!
me to be your virtual trainer. I’m super
excited to be supporting you and your
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G O O D // S W E AT AT- H O M E
health throughout these next ten weeks!
It just goes to show that feeling--and even
seeing--a difference in your body doesn’t
mean you need a big-time gym with heavy
I’ll be honest, as someone who truly loves
equipment. It really comes down to keeping
getting out of the house and sweating
a positive mindset, staying consistent and
it out at the gym, I never thought I’d be
making it work with what ya got! Whether
creating a guide for at-home workouts...
you’ve canceled your gym membership,
but hey, here we are! And you know what,
don’t feel comfortable working out around
even though it took a lot of adjusting
others, are brand new to a workout routine,
--between getting used to workouts in
or simply just want a program that will push
my kitchen and being able to turn “gym-
you to your limits (while enjoying it!), then
mode” ON at home--I’m not mad about it
this guide is for YOU.
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INTRO
I created this program for all fitness levels-and if you’ve trained with me before, you know
just how killer they can be! These workouts
are challenging, you can trust me on that, and
by the time you’ve completed ten full weeks
of my GOOD SWEAT workouts, I’m confident
you’ll feel stronger than ever! Feel free to
successful!
I can’t wait to hear what you think of these
vacation with you as they can be done
brand new workouts! Each week will be
literally anywhere!
progressively harder than the last and
six weeks of workouts needing only a mat,
a chair/bench, and dumbbells (anything
weighted you can find around the house
works too!), I’m also tackling a bit of nutrition
G O O D // S W E AT AT- H O M E
need to be in the kitchen for hours to be
also bring these workouts to the gym or on
Not only does this AT-HOME guide feature
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that pack a nutritional punch, so you won’t
to keep us properly fueled and energized
moving forward. As a dietitian and your virtual
trainer, I strongly believe that incorporating
they’re designed to keep your cardiovascular
system in tip-top shape all while focusing
on building your strength. I hope this
AT-HOME program pushes you to feel your
best from the comfort of your home and is
something you can keep going back to when
you crave that GOOD SWEAT!
WE GOT THIS!
exercise along with nourishing foods is key
in feeling and performing at your optimal
level! Don’t worry, I’m all about quick meals
W W W. R A C H A E L S G O O D E AT S . C O M
achael
M A I N TA I N I N G Y O U R B E S T AT- H O M E W O R K O U T S E L F
MAINTAINING YOUR BEST AT-HOME
WORKOUT SELF
Before we get into the actual workouts, I wanted to share some of my personal tips for
maintaining your best at-home self. I’ll be the first to admit that motivation can lack at
times, especially when you’re working out in the same place you eat, sleep, watch tv,
etc., but I promise it’s just a bit of a learning curve to find your groove!
Here’s what keeps me motivated and what you’ll need in order to follow this guide
to a T! Always remember, you owe it to yourself to put YOU first!
5 AT-HOME TIPS
1 // Find your sweet spot of motivation
Personally, I’m a morning person and
of water/laundry detergent, cans of
there’s a very little chance that I’ll get
soup, a backpack with rocks in it…
my workout in after 11 a.m., so I do it
you get the picture. Get creative! I
in the morning. Being at home means
know a lot of us only have about 5
you have the luxury to roll out of bed
and onto your mat, so if you’re most
energized in the a.m., plan your day
around a morning session. If you need
a break from your computer and have
more energy in the afternoon or when
G O O D // S W E AT AT- H O M E
you get home from work, that works
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need much-- I’m talking a few jugs
feet of space in our bedroom, kitchen,
garage, patio-- that’ll work!
3 // Dedicate 2 days a week to food
I like to grocery shop and make sure
I’m stocked with an adequate amount
of healthy options about two times a
too! Just know your sweet spot and
week. Now, you don’t have to spend
stick to it!
hours meal prepping per se, but I
2 // You don’t need much to workout
OK so most of us don’t have a
dedicated gym at home to workout
in, but that’s not an excuse to put
off moving your body. You truly don’t
do recommend having ready-to-go
ingredients in the fridge that make
it easy to throw together a balanced
meal on demand with quality protein,
complex carbs and healthy fats (we’ll
get more into this later). If you can,
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M A I N TA I N I N G Y O U R B E S T AT- H O M E W O R K O U T S E L F
mark off two days a week where
setting yourself up for better health,
you can shop (or order your food for
both mentally and physically, and to
delivery) and make a plan of the meals
live longer--sometimes that’s all the
you’re going to make. That way, you’re
motivation you need. But if you want
not reaching for something unhealthy
a little more, I personally like to set
or ordering takeout if you’ve passed
goals around strength and time (being
the point of hunger… it always happens
able to do ‘x’ pushups, being able to
to me when I’m not prepared. So just
continuously do burpees for ‘x’ seconds,
MAKE THAT PLAN! You’ll have peace
working towards 30 minutes of jump
of mind knowing which days you need
rope, or upping my weight for various
to dedicate to food and it makes the
exercises). I love that strength goals
week go a lot smoother, promise!
don’t necessarily equate to something
I’m seeing, but instead relates to how
4 // Accountability
If you live alone or are the only
person in your home who is dedicated
to health, find something to hold you
accountable outside of yourself. This
might mean doing GOOD SWEAT ATHOME with a friend over Facetime
or joining the Facebook Group (head
strong I’m FEELING. I also recommend
taking progress photos! Even if you’re
feeling like you’re not over the moon
about your physique at the moment, I
promise that after these 6 weeks you’ll
wish you had a before photo to compare
yourself to! :)
to Resources) to find accountability.
Scheduling in your workouts is also
another huge tip! Pretend like it’s an
appointment and literally write it out
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in your schedule or add reminders in
your phone--it helps!
5 // Set goals and make some of
them internal
Remember that living a healthy
lifestyle has to be FOR YOU! You are
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WORKOUT FLOW + DESIGN
WORKOUT FLOW + DESIGN
I designed this program with YOU in mind. I love making workouts that you can look
forward to and enjoy doing! As we move through this guide, you’ll notice that no two
workouts are the same. Each week, you’ll be given 5 workouts total: 2 full body,
1 lower body, 1 upper body and 1 CHALLENGE workout. Feel free to swap them
around however you’d like, but make sure to complete all workouts in the given
week before moving to the next as they get progressively harder. Of course, we
all like to be quick and efficient, so the majority of these workouts will take
30 minutes or less.
As an upgrade from my previous GOOD SWEAT 10-Week Training Guide, I’ve
included a VIDEO demonstration for each exercise throughout this entire program,
in addition to one lower body and one upper body stretching routine!! It’s a game
changer, trust me! When you click each exercise and photo within the book, it will
take you to a private Youtube video where you can get a much better idea of how the
exercises should be performed. (Form is everything!)
From DAY 01, my GOOD SWEAT workouts have combined high-intensity interval
training (HIIT) and circuit training with strength and compound movements to help
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you get stronger and build endurance while challenging yourself to find your fitness
groove! These are the workouts that have truly made me fall in love with fitness
and I’m so excited to be doing them with you.
As your virtual trainer, I am here to cheer you on, pump you up and help push you
through your workout! I can only do so much from afar, so it’s up to YOU to keep
that positive self-talk flowing! Trust me, it can make or break a killer workout.
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WORKOUT FLOW + DESIGN
EQUIPMENT //
Keeping this as convenient as possible for at-home workouts, the only things you’ll need
to get you through these next six weeks are a couple sets of weights, (a lighter + heavier
set), a mat, and a chair or bench. Of course, for weights, dumbbells are preferred, but
anything you find around your house that’s weighted works perfectly!
W H AT Y O U ’ L L N E E D F O R G O O D S W E AT AT - H O M E
WEIGHTS
M AT
(lighter + heavier)
CHAIR/BENCH
(end of the couch works too!)
Weights will vary from person to person, so feel it out and pick a weight that challenges you
without compromising your form. A good rule of thumb is that you should struggle with your
last 2-3 reps. If it feels too easy, either go up in weight or hold it at the top of each rep for a
few extra seconds to really feel the burn! It can help to jot down or keep track of the weights
you use each week if you have a selection. When you revisit the same exercise later on, you
can reference your notes to see where you left off or you can see how much weight you’ve
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been able to increase!
WARM-UP //
It’s so important to get a good full-body warm-up before any workout. I recommend taking about
5-10 minutes to help loosen up your muscles and get your blood flowin’ before getting into more
intensive exercises. Some options include a mixture of high knees, jumping jacks, butt kickers,
jump rope, jog in place, run stairs, walking lunges, burpees (lol).
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WORKOUT FLOW + DESIGN
FORM //
Form is crucial in my programs! Always,
always, always take time to perfect your
form before moving up to a heavier weight.
I even recommend starting with only body
weight first to get the movements down.
Also, make a point to watch through the
full exercise video in addition to reading
the exercise cues next to each exercise for
added tips. You got this!
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CIRCUIT & INTERVAL
TRAINING //
If you’ve done my workouts before, then
Interval training is my go-to because it brings
you’ll be used to the style of training in
accountability into your training! When I say, “40
this program. I love to combine several
sec on, 20 sec rest,” that means you’re going to
exercises in one group or bracket, as you’ll
perform the exercise for 40 seconds straight,
see later on in the workouts, and prefer
then follow with a 20-second break before
supersetting various exercises (completing
moving down the list of exercises and repeating
one right after the other). Typically there’s
that same pattern. This 2:1 ratio of exercise to
anywhere from 2-5 exercises in any given
rest has been shown to keep your heart rate
circuit. One round means completing all
up for longer and the best part about timed
exercises, one after the other, until you’ve
workouts is that it all depends on how hard YOU
reached the bottom of the bracket. Stay in
push YOURSELF! Again, this style of training is
the same bracket until the required time or
great for beginner, intermediate and advanced
rounds are complete before moving on.
because it’s a challenge against yourself!
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WORKOUT FLOW + DESIGN
LADDER CIRCUITS //
Love a good ladder circuit! In this guide specifically, the ladder circuits will essentially start
at a low-rep number. For example, when I say, ‘2-10, 10-2 (increase by 2 each round)’ you will
complete each exercise within the circuit for 2 reps each. For the next round, you will increase
by 2, making it 4 reps per exercise down the list. Your next round will consist of 6 reps per
exercise down the list, followed by 8, then 10 at the top of the ladder. Take a quick break, then
you have to go back down that same ladder, decreasing by 2 reps each round until you get
back to your starting point of 2 reps per each exercise. Make sure to pay attention to each
ladder as they vary throughout the guide!
AMRAP //
BREAKS //
Otherwise known as ‘as many reps or rounds as
You’ll notice exact active and resting
possible’ given the time frame. Typically,
periods within the timed interval circuits,
I like using 8 or 10 minutes, with 4-6 exercises
but when your superset, or circuit, is
listed within that circuit. Set your timer for
laid out by number of reps, I recommend
the amount of time given, then cycle through
completing the exercises one right
the list of exercises, one after the other,
after the other with little to no rest in
until the time is up! Another timed circuit
between. Once you’ve completed the
means you’re going against yourself, so
entire bracketed circuit, make sure you
make it a challenge to get through as many
take 2-3 minutes of rest before you start
rounds as possible!
your next bracketed circuit.
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CHALLENGE WORKOUTS //
You didn’t think I was going to offer this program without throwing in some sweaty weekly
challenges… did you??? Starting with WEEK 01, you’ll have one CHALLENGE workout to
complete each week. They will be formatted differently than your other four weekly workouts
to spice it up--and remember, the challenge workouts will also get harder each week!
*You may organize the CHALLENGE workout anytime throughout the week or whenever it fits
in your schedule best!
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WORKOUT FLOW + DESIGN
REST & RECOVER //
As mentioned above, you will be given five workouts per week for ten weeks total. It’s important to
keep in mind that everyone is on their own health and fitness journey, so that might mean you’re
taking more rest days certain weeks of this program. No problem! It’s crucial to listen to your
body so you are aware when to take it easy and when to push yourself outside your comfort zone.
I want you to focus on RECOVERY as you’re upping your training regimen, especially to avoid risk
of injury. Make sure you’re getting enough sleep at night (7-9 hours), taking 1-2 full rest days
per week, and during your ‘off days’ or ‘rest days’ it’s vital to take time to stretch. I’ve included
two stretching routines for you to utilize on page 139. You can also keep your rest days active by
going on a walk, foam rolling, etc.
MODIFY, MODIFY,
MODIFY //
BEGINNERS //
There’s no quitting in GOOD SWEAT, so
G O O D // S W E AT AT- H O M E
routine, ease into it! Find modifications,
instead of moving to the next exercise
go lighter on the weight or do bodyweight
if you’re unable to complete it, find an
only, start out with only a couple workouts
alternative instead that’s going to work
per week and take additional rest days.
the same muscle groups! If an exercise
Small shocks are good for the body, but
is getting too difficult for the amount of
when you begin to feel defeated, are much
time given, let’s say, ‘plank jack to bear
too sore (a little is a good thing!), or feel
holds’, try simply holding a high plank or
extra fatigued, take it as a sign to pump
holding a bear hold for the remainder of
the breaks and take some more time
the time instead of dropping to your mat.
to recover! Once you get in the habit of
There’s always a modification, you just
incorporating these workouts more often,
gotta get creative!
your body will acclimate and you’ll soon
GOALS //
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If you’re new to any sort of workout
be able to challenge yourself even more!
Writing down and creating personal goals have played a HUGE part in my own fitness journey
and it’s something I feel like anyone can benefit from. I’ve included various goals pages below
for you to print out and fill in with your own thoughts as we move through these next six weeks
together. Printing them out and putting your thoughts, objectives and ambitions on paper will
help keep you accountable. Try keeping them visible all week long so you remember what
you’re working towards--make this process count!
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VIDEO ACCESS
VIDEO ACCESS
As mentioned earlier, you will receive exclusive video access to all exercises shown
throughout this book. I know just how important it is to see something done live or inperson, which is why I know you’re going to love this feature! It’ll be a game changer when
it comes to seeing proper FORM and can make you feel more confident knowing you’re
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performing the workouts correctly.
All you have to do is click the name of the exercise--or any of the photos within that
exercise--and a new window will pop up, taking you to my private YouTube video that you
only have access to with this guide. In the video, I demonstrate each exercise 3-4 times
to give you a good visual of proper form. You’ll also find the entire exercise glossary here,
which will also be hyperlinked to the exercise videos.
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// NUTRITION
NUTRITION
NUTRITION
Welcome to your brief crash course on nutrition as it relates to fitness and fueling your
body. I mean, of course I had to include this section--the foods you eat directly play a role
in how much energy you have on a daily basis, how quickly you can recover from a super
sweaty workout, the muscles you’re able to build and maintain, and your overall mood--not
to mention, the hundreds of other internal processes and functions that are happening at all
times within your body. As a dietitian and trainer, I think understanding the cohesion of food
and exercise is so important, which is why I’m here to offer you the foundation you need in
order to be successful in your own journey!
You’ll quickly learn that my approach to nutrition is not one-size-fits-all. I realize that
everyone is different when it comes to how often we exercise, our food intolerances, hormone
levels, sleep schedule, presence of injury, the goals we have for ourselves, etc. All of these
things help dictate what our bodies need so it can perform at its highest capacity.
Here’s the thing...most of us over-complicate nutrition. Yes, you can get down to the
nitty-gritty science behind every ingredient you’re consuming (and I do love this part),
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including how many calories or ‘macros’ it’s made of, but it’s not necessary and I’ll tell you
why. Instead of focusing on the numbers, I think it’s much more beneficial, and less
stressful, if you just take time to eat more foods that come from the Earth. Once you begin
to crowd out the packaged, processed items in your diet with more unrefined, nutrient-dense
and colorful foods, I’m confident you’ll start to feel a difference in your body! So many
foods and beverages nowadays are made with added sugars, artificial ingredients and
unnecessary fillers, so it’s up to you to break the habit and simplify things a bit!
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NUTRITION
As with anything in life, my biggest tip for you is to make small changes with your
nutrition goals. For example, if you say you’re wanting to start drinking 100 ounces of
water per day, incorporate a daily salad for lunch, avoid soda, and start cooking from
home 5x a week, start small. Choose one or two of these goals to incorporate first,
then once you’ve set that habit (2-3 weeks), add on another goal. I find it’s a lot easier to
maintain these changes long-term rather than having to overhaul your entire lifestyle
all at once, which can oftentimes become super overwhelming. Remember, our priority
should be working towards sustainable lifestyle habits.
Nutrients as fuel!
The three primary nutrients your body needs to function, aka your MACRONUTRIENTS,
are protein, carbohydrates and fat.
PROTEIN //
Protein is made up of amino acids which include:
NON-ESSENTIAL :
The ones our bodies produce.
ESSENTIAL:
Our bodies cannot produce these, therefore
we need to obtain from our diet.
A ‘complete protein’, aka the combo that gives our body everything it needs protein-wise,
includes nine essential amino acids. Because your body can’t produce or store these
essential amino acids, it’s important to regularly supply your body with these critical
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building blocks. To do that, you have options!
ANIMAL PROTEIN:
A complete protein - naturally contain
all nine essential amino acids.
PLANT FOODS:
An incomplete protein - which just means
we need to combine a variety of veggies,
grains and legumes to reap the benefits of
all nine essential amino acids.
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NUTRITION
Protein is major when it comes to exercise
and fitness! Not only is protein part of every
single cell in the human body, it is crucial
for our bodies to function properly, build
and repair tissues, and support our immune
function, red-blood cell formation and
hormone synthesis. Protein is very important
when it relates to fitness because the way we
grow our muscles is by exercising. When we
exercise, our muscles are actually breaking
down and creating microtears. Protein is
responsible for repairing those microtears
in our muscles and making us stronger. So
essentially, if you’re lifting heavy + upping
your training routine, increase the protein!
A good rule of thumb is to consume about
20-30g of protein per meal.
CARBOHYDRATES //
Carbohydrates are our body’s main fuel
Typically grouped with ‘refined’ or sugary carbs,
source. They help manage our stress
these tend to be digested rather quickly and may
hormones and are a key item in our diets!
cause increased spikes in blood sugar and insulin.
They’re made up of three components:
Unfortunately, this can be damaging to the body
starch, fiber, and sugar.
over time. Simple and refined carbohydrates are
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also known to provide much less value when it
Carbohydrates can sometimes get a bad rap,
comes to nutrients as opposed to whole food
but I think it’s all about choosing the RIGHT
sources or complex carbs. Examples here are
carbohydrates for fuel as each type affects
white bread, white flour, sugary beverages,
the body differently. Here’s the breakdown of
pastries, fruit juices, etc. I know they can taste
each type of carb:
good or be the norm in households, but if we
remove these things from our diet, we’d be left
SIMPLE CARBS: The kind of carbs our bodies
with more energy, better gut health, less brain fog
don’t actually *need*…hence the bad rap.
and less chance of overall disease!
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NUTRITION
COMPLEX CARBS: Otherwise known as ‘starchy’ carbs, these are the better carbs that
actually help our bodies! Due to their complex structure and long molecular chains, complex
carbohydrates require more work for your body to break down. These types of carbs leave you
feeling fuller for longer (which is good!) and are found in foods like sweet potatoes, legumes,
oats and grains. These whole food sources provide more vitamins and minerals compared to
processed/packaged versions of complex carbohydrates.
FIBER also falls under complex carbohydrates and is actually a nutrient most people lack
in their diets. As opposed to fats, proteins, and carbohydrates that are broken down and
absorbed, fiber isn’t digested by your body. Instead, it passes through your digestive system
relatively intact, improving digestion, normalizing bowel movements (woo hoo!), lowering
cholesterol, and more--you can think of fiber as a broom, sweeping out all the extra toxins in
your body. It’s also another one of those ‘keeps you fuller for longer’ foods, so make sure you
get enough every day (around 30-40 grams total). Try incorporating more things like chia/flax/
hemp seeds in your smoothies, eating whole fruit (the skin is packed with fiber!), nuts, seeds,
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vegetables and legumes.
When it comes to carbohydrates, I prefer eating more complex carbs around a killer training
session because I know that’s when my muscles need fuel the most, especially during
periods of high intensity exercise. I mostly stick to carbohydrate sources like organic berries
(rich in fiber) in my smoothies post-workout, sweet potatoes (vitamin A, vitamin C, potassium)
for most lunches and dinners, nuts, seeds, and tons of vegetables. I recommend pairing
carbohydrate-rich snacks like fruit, with a healthy fat or protein, such as almond butter to
help stabilize blood sugar + help you feel satiated for longer.
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NUTRITION
DIETARY FAT //
Fat plays a huge role in helping our bodies
disease, stroke and other related conditions--
absorb nutrients, build cell membranes,
you can read more about inflammatory oils
insulate our nervous system + protect our
here on my website!
organs, and it’s essential to brain health.
Healthy fats are GOOD for our bodies and
should ideally be consumed with every meal.
I think it’s important to choose healthier fats
like avocado + extra virgin olive oil, nuts/
seeds, olives, eggs, fatty fish like wild-caught
salmon, and stay away from inflammatory
+ damaging oils like canola and other
vegetable oils. These can contribute to heart
One fun fact about fat-soluble vitamins,
(vitamins A, D, E and K) is that they need to
be paired with a fat-source in order to be
absorbed into the body. So, next time you’re
eating a dinner that includes ingredients like
dark leafy greens, mushrooms, squash and/or
cauliflower, make sure to include a healthy fat
like extra virgin olive oil or avocado so that you
can benefit from those yummy nutrients!
Just like essential amino acids, we also need to get essential fatty acids from foods in
our diet. There are two types: omega 3-fatty acids and omega-6 fatty acids. Since most
Americans over-consume omega-6 from things like processed snacks, fast food, fatty meats,
soybeans, and corn, we ideally want to strive for eating more omega-3 rich foods like wildcaught salmon, tuna, nuts and seeds (flaxseeds, hemp seeds, walnuts, chia seeds) for a
better balance of the two. Think of omega-3s as anti-inflammatory and health-boosting! I
love including healthy fats throughout my day because they keep me full and satisfied and
can honestly help curb any cravings!
18
G O O D // S W E AT AT- H O M E
MICRONUTRIENTS //
Micronutrients are just as important to think about when it comes to your health and wellbeing. You may need larger amounts of macronutrients, but to maintain blood, brain, skin,
muscle, bone and nerve circulation, in addition to immune support, your body requires
micronutrients. These include vitamins & minerals, and the best way to get these is from a
well-rounded diet, full of colorful fruits and veggies (the more colors, the more nutrients),
legumes, complex carbs, quality protein and healthy fats.
W W W. R A C H A E L S G O O D E AT S . C O M
NUTRITION
NUTRITION BALANCE //
All in all, I think about food as FUEL and how it’s
going to benefit my body and help my performance.
I personally go for a balance of quality protein
(organic, pasture-raised, sustainable, wild-caught),
complex carbs (sweet potato, organic berries),
and healthy fats (extra virgin olive oil, nuts/seeds,
salmon, olives).
I do my best to be aware of added sugars in my
diet because they’re known to be inflammatory,
dehydrating and even decrease collagen in the
body, which is why I created an entire How-To
guide on reducing added sugars in your diet for you
here--I included 22 delicious & simple recipes, all
kinds of tips & tricks for how to spot sneaky sugars
and a full grocery list. Pairing my 7-Day Added
Sugar Detox with this AT-HOME guide is the perfect
jump start to a healthier lifestyle!
PRE-WORKOUT // POST-WORKOUT NUTRITION
Pre-workout nutrition varies from person to person. At the end of the day, it all comes down
to how YOU feel with or without food in your system when it comes to crushing a workout. For
instance, I’m an AM workout kinda gal, so some days I’ll wake up and grab a little something like
a handful of fruit & my Paleo Granola to power me through my GOOD SWEAT workout, and other
19
G O O D // S W E AT AT- H O M E
days I’ll get right into it and just make sure I stay hydrated throughout + refuel immediately after.
SOME HELPFUL TIPS: Refrain from eating
Refueling post-workout is one of the most
within 30 minutes before your workout to give
crucial times to optimize your nutrition!
your digestive system time to chill. If you have
There’s about a 30-60 minute window where
an event, like a half-marathon or some kind of
our bodies are primed for protein synthesis.
competition, only eat what you’re used to--you
This is also referred to as the anabolic window.
don’t want to risk your stomach not agreeing
Essentially, our bodies are requesting protein
with your food choices right before you perform.
and our glycogen (carbohydrate) stores are
W W W. R A C H A E L S G O O D E AT S . C O M
NUTRITION
depleted. The quickest way to replenish the body’s glycogen levels and allow the body to
focus on rebuilding muscles is to pair a complete protein with a complex carbohydrate.
As I mentioned earlier, carbs are the body’s fastest fuel, so combining it with protein allows
the body to refuel, repair, & recharge all at the same time. Healthy fats are amazing, but
my post-workout meals are typically centered around protein + carbs, with a small amount
of fat… and 99% of the time they’ll be in smoothie-form cause that’s quick & easy for an
AM breakfast! Check out my Glow-To smoothie or my Peachy Green smoothie in the 7-Day
Added Sugar Detox.
HYDRATION //
Up to 60% of the human body is made of water, making it a vital nutrient to the life of every
cell in our bodies. Water helps regulate your body temperature, lubricate your joints, and
transport nutrients to give you energy during your workouts. Aim for a goal of 75-100 ounces
of water per day! Sometimes it helps me to drink more if I flavor it up with fresh fruit or a
combo of cucumber + mint leaves.
SUPPLEMENTS //
Supplements are there for you to do just that-- supplement your already balanced diet. In
my eyes, we should ideally try to meet our vitamin and mineral needs from the foods in
our diet rather than reaching straight for supplements. If you’re unsure of which nutrients
you may be lacking, I suggest documing an entire day or two of everything you consume.
Instead of calories, research what these foods are made of and how many vitamins and
minerals they contain. From there, you can get a better idea of nutrient gaps and can
supplement if need be.
20
G O O D // S W E AT AT- H O M E
You can read here for more info on my workout supplements I use and why, but for the typical
healthy person I’d recommend a probiotic (gut health!!), multivitamin, omega-3 fish oil,
vitamin D and magnesium supplement. But remember, I’m not your doctor so make sure to
check with them if you are looking to switch it up :)
Sources:
1. https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
3. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018;53(1):35-39. doi:10.1097/NT.0000000000000238
W W W. R A C H A E L S G O O D E AT S . C O M
NUTRITION | SETTING YOURSELF UP FOR SUCCESS
SETTING YOURSELF UP FOR SUCCESS
Coming at you with a quick-fire list of things that can help set you up for
success during these next six weeks and onward!
LEAN INTO COOKING // this has always been my first tip for those
who want to live a healthier lifestyle. Experiment in the kitchen +
find out what goes into making your own meals.
CONSISTENCY IS KEY // you’ll notice as you consume healthier,
more nutrient-dense foods on a daily basis (& simultaneously
crowding out unhealthy + inflammatory foods), you’ll realize how
good it can make you feel!
INCLUDE PROTEIN + HEALTHY FATS WITH EVERY MEAL
AVOID PROCESSED, REFINED FOODS
DRINK WATER // aim for 75-100 ounces a day!
INCORPORATE ANTI-INFLAMMATORY FOODS // these help reduce
inflammation in the body, clearly lol. Foods like turmeric, berries,
avocado, green tea/Genius Matcha, broccoli, fatty fish, and extra
virgin olive oil are perfect examples!
21
G O O D // S W E AT AT- H O M E
MAKE A PLAN AND SET A SCHEDULE // this is hands down the
best tip that works for me. Setting aside just 20 minutes before
each week can make a HUGE difference in your overall success
when it comes to food + fitness. Plan out when you’re going to hit
the grocery store, what you’re going to make, days you’ll workout,
etc. You got this!
W W W. R A C H A E L S G O O D E AT S . C O M
N U T R I T I O N | S TO R E S TA P L E S & R E C I P E I D E A S
GROCERY STORE STAPLES // NUTRITION LABEL BASICS
When it comes to grocery shopping, go in with a
When you’re grabbing something with a
plan like I mentioned above. It really makes all
label, I recommend going straight to the
the difference so you’re not scrambling when
ingredient list instead of always dwelling on
it comes dinner time and reaching for unhealthy
the numbers. This is where you’ll be able
snacks. Click here to read my meal prep
to see how long or short the list is (ideally
schedule (or lack thereof), along with my
you’ll want foods with the least amount
go-to grocery list!
of ingredients), how easy-to-read the
Nutrition labels can be confusing, but again,
don’t make things too complicated! The majority
of your diet should come from foods that are
ingredients are, and if there are any added
sugars (remember to be aware of these) or
inflammatory vegetable oils like canola.
unprocessed, unpackaged, and without a label.
FAVORITE RECIPES // IDEAS FOR YOUR WEEK
If you’ve searched my Instagram or blog, I’m sure you’ve tried some of my recipes and if not,
I’m rounding up a few of my favorites below!
B R E A K FA S T
LUNCH/DINNER
2 0 - M I N PA L E O G R A N O L A
20-MIN ENCHILADA SKILLET
SHAKSHUKA
WALNUT BASIL PESTO SALAD
RASPBERRY CHIA DREAM BOWL
O U R FAV O R I T E T U R K E Y B U R G E R S
M Y E V E R Y D AY G LO W -TO S M O OT H I E
20-MIN HONEY SESAME CHICKEN
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G O O D // S W E AT AT- H O M E
SIMPLE GREEK SALAD
SWEETS
15-MIN CRISPY CHICKEN
H E A LT H Y A P P L E C R I S P
M Y FAV O R I T E 2 0 - M I N U T E TA C O S
HOMEMADE TWIX BARS
PA L E O C H I L I
C O P Y C AT R E E S E ’ S P E A N U T
BUTTER CUPS
SIDES & SNACKS
SESAME SALMON RICE BOWLS
C A S H E W C H O C O L AT E C H I P
COOKIE SKILLET
CHUNKY MANGO PICO
R AW PA L E O A B & J BA R S
W W W. R A C H A E L S G O O D E AT S . C O M
RESOURCES
RESOURCES
BLOG
Here’s the blog that offers a ton of health-conscious content and pushes you to live
the GOOD LIFE all the time.
READ MORE
>>
F I T N E S S FAV E S //
ACTIVEWEAR >>
G O O D // S W E AT AT- H O M E
DO I MEAL PREP?
>>
NEWSL ETTER
IN STAG R A M
The VIP List! Enjoy weekly exclusive
emails with stuff you won’t see
anywhere else on my platforms!
Think FAQs, recipes, workout gear I’m
loving, and early access to anything
exciting happening in my life!
On top of the workouts in this guide,
I have TONS of workouts of all kinds
on my IG, plus new recipes, lifestyle
tidbits, all that! Catch my followalong LIVE workouts on my IGTV!
SUBSCRIBE
23
H O W I M A K E M Y M ATC H A
+ BENEFITS >>
>>
FOLLOW
>>
SPOTIFY
CO M M U N IT Y
Necessary for a killer workout-I gotchu! Check out all my playlists
that can double as workout motivation.
There’s a specific FB Group for GOOD
SWEAT AT-HOME so make sure you
join for moral support, questions,
advice from me, and more!
LISTEN HERE
>>
https://www.facebook.com/groups/goodsweatathome
JOIN THE GROUP
W W W. R A C H A E L S G O O D E AT S . C O M
>>
24
G O O D // S W E AT AT- H O M E
// GOALS
W W W. R A C H A E L S G O O D E AT S . C O M
GOALS | GOAL SETTING
GOAL SETTING
What are 3 main goals I have for these next ten weeks? Strength? Consistency?
Toning? Mental strength?
What do I need to be consistent with these workouts? Wake up earlier?
Scheduling in my training? Creating my ideal at-home gym space? Take a lunch
break workout?
25
G O O D // S W E AT AT- H O M E
What current roadblocks do I face with working out and how will I conquer those
to reach my goals?
W W W. R A C H A E L S G O O D E AT S . C O M
(PRINT THIS TEN TIMES TO TRACK YOUR GOALS EACH WEEK!)
GOALS
|
W E E K LY
// GOALS
WEEK
What time of day will work best for me to work out this week?
What’s my workout schedule this week? Full Body Monday, Lower Body Tuesday?
What time is my wake-up goal?
When am I able to make it to the grocery store + set myself up for success?
What recipes do I plan to make this week?
What roadblocks do I have this week and how will I overcome them?
26
G O O D // S W E AT AT- H O M E
GROCERIES FOR THE WEEK
W W W. R A C H A E L S G O O D E AT S . C O M
| D A I LY
GOALS
// GOALS
WEEK
(PRINT THIS TEN TIMES TO TRACK YOUR GOALS EACH WEEK!)
Cross off each daily goal as you complete them. Meet those goals!
GOAL
M
T
D R I N K 7 5 - 1 0 0 o z O F W AT E R / D AY
FOCUS ON MY NUTRITION
STRENGTH TRAINING
CARDIO
REST DAY
MEET WAKE UP GOAL
ACT OF SELF-CARE
(Important to do daily!)
M:
T:
W:
T:
F:
S:
27
G O O D // S W E AT AT- H O M E
S:
Add in personal goals -
W W W. R A C H A E L S G O O D E AT S . C O M
W
T
F
S
S
// WORKOUTS
29
G O O D // S W E AT AT- H O M E
WEEK // ONE
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights, chair/bench
// DAY O1
CIRCUIT ONE
WALKOUT TO JUMP SQUAT
1 // Start standing + walk hands forward to a
high plank. Shoulders stacked over wrists.
2 // Walk hands back & explode up in
wider stance.
LATERAL LUNGE TO PRESS
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
1 // Weight at chest + sit back in each
lateral lunge.
2 // Press overhead between each rep.
PLANK WEIGHT SLIDES
1 // High plank + keep hips parallel to floor.
2 // Core tight.
3 // Reach to grab weight from opposite side.
REPEAT 3x
WORKOUTS | WEEK ONE
FULL BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
ALTERNATING STEP-UPS
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
x12
EACH
LEG
LAY-DOWN PUSH-UPS
30
G O O D // S W E AT AT- H O M E
1 // Gaze to the floor + palms at chest level.
2 // Press up into high plank + gently lower
back down + extend arms overhead.
x12
GOBLET PULSE SQUATS
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
3 // Pulse at bottom for one count.
W W W. R A C H A E L S G O O D E AT S . C O M
x12
REPEAT 3x
1 // Shoulders back + chest lifted.
EQUIPMENT //
weights, chair/bench
CIRCUIT THREE
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
G O O D // S W E AT AT- H O M E
2 // Gently lower and alternate legs + avoid
rounding your back.
31
// DAY O1
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK ONE
FULL BODY
WORKOUTS | WEEK ONE
UPPER BODY
EQUIPMENT //
weights
in.
m
0
3
nder
u workout
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a
‘U’ shape + squeeze glutes!
2 // From there, engage upper back + bring
elbows to your side and return.
// DAY O2
CIRCUIT ONE
30 SEC.
ON
15 SEC.
OFF
SIDE PLANK REACH
THROUGH X SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked
over each other.
2 // Palm parallel with shoulder overhead +
reach through obliques.
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
3 // Gently lower back down.
*Modify: Rest lower leg on mat.
JUMPING JACKS
1 // As you jump, engage those back muscles!
30 SEC.
ON
15 SEC.
OFF
CIRCUIT TWO
COMMANDOS
1 // Alternate forearm to palm (each arm
counts as one rep).
x14
SQUAT CURL TO PRESS
1 // Feet hip-width apart + core tight.
x12
32
G O O D // S W E AT AT- H O M E
2 // Avoid knees falling inward.
3 // Follow same pathway back down
to standing.
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 4x
2 // Hips stable in line with shoulders + heels.
EQUIPMENT //
weights
CIRCUIT THREE
SIDE PLANK OBLIQUE CRUNCHES
X EACH SIDE
1 // Rest on forearm + shoulders stacked over
each other.
2 // Extend long + elbow to knee tap.
30 SEC.
ON
15 SEC.
OFF
*Modify: Rest lower leg on mat.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
33
G O O D // S W E AT AT- H O M E
2 // Slowly bring knees + weight to chest &
engage your core.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK ONE
// DAY O2
UPPER BODY
EQUIPMENT //
weights
CIRCUIT ONE
SQUAT TO OBLIQUE CRUNCH
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + squat in between.
LATERAL BEAR CRAWL
x4 EACH DIRECTION
1 // Flat back + shoulders stacked over wrists.
2 // Knees hover over ground 1 to 2-inches.
3 // Walk opposite hand + foot.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK ONE
// DAY O3
FULL BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
ICE SKATER (x3)
+ JUMP SQUAT (x1)
1 // Get low + sink down in each squat.
SINGLE-LEG ROMANIAN
DEADLIFT (RDL) X EACH LEG
2 // Hips face forward + tuck under at the top
& squeeze glutes!
34
G O O D // S W E AT AT- H O M E
1 // Shoulders stacked over wrists + hips in line.
2 // Hop feet to the outside of your mat,
then return.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
2 // Hips raised throughout.
W W W. R A C H A E L S G O O D E AT S . C O M
1-6, 6-1
//
SHOULDER TAPS (x4)
+ PLANK JACK (x2)
LADDER
1 // Slight bend to front knee + hinge at hips.
SINGLE REP INCREASE
2 // Explode up!
WORKOUTS | WEEK ONE
// DAY O3
FULL BODY
EQUIPMENT //
weights
CIRCUIT THREE
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
x30
REPEAT 3x
2 // Drive knees to chest.
RUSSIAN TWISTS
1 // Knees bent + feet touching (not crossed)
in the air.
35
G O O D // S W E AT AT- H O M E
2 // Back straight + twist side to side.
W W W. R A C H A E L S G O O D E AT S . C O M
x30
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT ONE
ALTERNATING REVERSE LUNGES
1 // Step back into lunge, shoulders back +
chest lifted.
2 // Avoid knees falling inward.
PULSE SQUATS
1 // Pulse 1 to 2-in. at the bottom.
2 // Tuck hips under at top + squeeze glutes.
SUMO JUMP SQUAT (x1) TO
CURTSY LUNGE (x2)
1 // Wide stance + feet slightly pointed out,
knees follow.
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK ONE
LOWER BODY
40 SEC.
ON
20 SEC.
OFF
2 // Reverse lunge so that your back foot
crosses behind your front foot + knee hovers
above ground.
CIRCUIT TWO
HIP THRUSTERS
*Modify: Floor bridge.
REPEAT 3x
LATERAL SLIDES (x3)
TO CALF RAISE (x1)
36
G O O D // S W E AT AT- H O M E
1 // Get low + wide stance.
2 // Avoid feet coming together.
3 // Extend up on toes!
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
3 // Squeeze glutes to come up + tuck hips.
W W W. R A C H A E L S G O O D E AT S . C O M
R1 // 60 SEC.
2 // Gaze stays forward + chin tucked.
R2 // 45 SEC.
R3 // 30 SEC.
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
EQUIPMENT //
weights, chair/bench
CIRCUIT THREE
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
2 // Chest slightly lifted.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
G O O D // S W E AT AT- H O M E
2 // Slowly bring knees + weight to chest
and engage your core.
37
// DAY O4
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
WORKOUTS | WEEK ONE
LOWER BODY
EQUIPMENT //
bodyweight
// CHALLENGE
CIRCUIT
HIGH KNEES
1 // Shoulders down & back + chest lifted.
2 // Drive knees up!
WALKOUTS
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Hips stay in line with body.
PLANK JACK (x2) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
30 SEC.
ON
30 SEC.
OFF
30 SEC.
ON
30 SEC.
OFF
30 SEC.
ON
30 SEC.
OFF
3 // Explode up!
SQUAT TO OBLIQUE CRUNCH
+ JUMP SQUAT
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
30 SEC.
ON
30 SEC.
OFF
3 // Rotate sides + jump squat.
38
G O O D // S W E AT AT- H O M E
HIGH PLANK TO OPPOSITE
TOE TAPS
1 // Alternate reaching for opposite foot +
hips raise to the sky.
2 // Return back to high plank + hips in line.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
30 SEC.
OFF
REPEAT 4x
WORKOUTS | WEEK ONE
20-MIN QUICK HIIT
39
G O O D // S W E AT AT- H O M E
WEEK // TWO
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
CIRCUIT ONE
SUMO SQUAT TO FRONT PRESS
1 // Wider stance + feet slightly pointed out,
knees follow.
2 // At bottom of squat, press weight out in
front of you (palms up).
ROLLING SIDE PLANK
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK TWO
// DAY O1
FULL BODY
40 SEC.
ON
20 SEC.
OFF
1 // Begin forearms one above the other
+ core tight.
2 // Rotate to either side + palm parallel
with shoulder in the air.
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
SQUAT TO OBLIQUE CRUNCH
+ JUMP SQUAT
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + jump squat.
30 SEC.
ON
30 SEC.
OFF
30 SEC.
ON
30 SEC.
OFF
REPEAT 4x
CIRCUIT TWO
CIRCUIT THREE
40
2 // Back knee should hover above ground +
return to standing and alternate.
x20
TOTAL
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a ‘U’
shape + squeeze glutes!
2 // From there, engage upper back + bring
elbows to your side and return.
3 // Gently lower back down.
W W W. R A C H A E L S G O O D E AT S . C O M
x12
REPEAT 4x
G O O D // S W E AT AT- H O M E
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
EQUIPMENT //
weights
CIRCUIT FOUR
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
41
G O O D // S W E AT AT- H O M E
2 // Slowly bring knees + weight to chest
and engage your core.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
NO
REST!
30 SEC.
NO
REST!
REPEAT 2x
WORKOUTS | WEEK TWO
// DAY O1
FULL BODY
EQUIPMENT //
weights
CIRCUIT ONE
PLANK JACK (x4) +
LAY-DOWN PUSH-UP (x1)
1 // High plank + hips in line w/ shoulders & heels.
2 // Hop feet laterally to outside of mat +
return together.
SQUAT CURL TO PRESS
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
3 // Follow same pathway back down
to standing.
SIDE-TO-SIDE RAINBOW TAPS
1 // Touch palms on either side of outer foot.
2 // Extend in rainbow motion to opposite
side of mat.
REPEAT 3x
WORKOUTS | WEEK TWO
// DAY O2
UPPER BODY
40 SEC.
ON
20 SEC.
OFF
3 // Squat down vs bending with your back.
CIRCUIT TWO
ARNOLD PRESS
1 // Slight bend in knees.
x12
REPEAT 4x
2 // Alternate weights at chest-level to
up overhead.
42
G O O D // S W E AT AT- H O M E
BENT OVER ROW
1 // Hinge at hips.
x12
2 // Palms face up + elbows in tight.
3 // Squeeze shoulder blades together.
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
CIRCUIT THREE
WALKOUT TO SHOULDER
TAP (x2)
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
x8
REPEAT 4x
WORKOUTS | WEEK TWO
// DAY O2
UPPER BODY
2 // Alternate shoulder taps + hips stay in line
with body.
BICEP CURL (PALMS OUT) TO
‘Y’ PRESS
1 // Palms face out + elbows in tight.
x10
2 // Press to ‘Y’ position.
3 // Follow same path on way down.
CIRCUIT FOUR
1 // Rest on forearm + shoulders stacked over
each other.
2 // Palm parallel with shoulder overhead
+ reach through obliques.
x12
EACH
SIDE
*Modify: Rest lower leg on mat.
HIGH PLANK TO OPPOSITE
TOE TAP
1 // Alternate reaching for opposite foot + hips
raise to the sky.
43
G O O D // S W E AT AT- H O M E
2 // Return back to high plank + hips in line.
W W W. R A C H A E L S G O O D E AT S . C O M
x20
TOTAL
REPEAT 3x
SIDE PLANK REACH THROUGH
EQUIPMENT //
weights
.
in
m
0
3
r
e
d
un kout
wor
COMMANDOS
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
CROSSBODY TOE TAPS
// DAY O3
CIRCUIT ONE
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK TWO
FULL BODY
30 SEC.
ON
15 SEC.
OFF
1 // Lay back flat + sit up with opposite
palm + foot.
2 // Extend leg + activate your core.
WALKOUT TO JUMP SQUAT
1 // Start standing + walk hands forward to a
high plank. Shoulders stacked over wrists.
2 // Walk hands back & explode up in
wider stance.
30 SEC.
ON
15 SEC.
OFF
CIRCUIT TWO
ALTERNATING REVERSE
LUNGE TO PRESS (1 PRESS = 1 REP)
1 // Step back to reverse lunge + back knee
2 // Return to standing + overhead press
between each lunge.
DEADLIFT TO HIGH PULL
44
MOUNTAIN CLIMBERS (x4)
+ PUSH-UP (x1)
//
1 // High plank + drive knees to chest.
2 //Straight into push-up.
*Modify: Push-up: knees to floor.
SIDE PLANK DIPS X EACH SIDE
1 // Rest on forearm + shoulders stacked over
each other.
2 // Gently lower hips to floor + engage obliques.
*Modify: Rest lower leg on mat.
W W W. R A C H A E L S G O O D E AT S . C O M
2-8, 8-2
G O O D // S W E AT AT- H O M E
2 // Squeeze glutes on way up + pull weights up
to chest + elbows point out.
LADDER
1 // Hinge at hips + shoulders rolled back.
INCREASE BY 2 EACH ROUND
hovers above ground.
EQUIPMENT //
weights
CIRCUIT THREE
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest
and engage your core.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
45
G O O D // S W E AT AT- H O M E
2 // Gently lower and alternate legs + avoid
rounding your back.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 2x
WORKOUTS | WEEK TWO
// DAY O3
FULL BODY
EQUIPMENT //
weights, chair/bench
under 30 mt in.
workou
// DAY O4
CIRCUIT ONE
DEADLIFT TO GOBLET SQUAT
1 // Explode up!
2 // Drop to either: plank back, tummy to
floor or push-up position.
HIP THRUSTERS
R4 // 15 SEC.
REPEAT 4x
BURPEES
R3 // 30 SEC.
2 // Transfer weight to chest at top + squat.
R2 // 45 SEC.
1 // Hinge at hips + squeeze glutes on
the way up.
R1 // 60 SEC.
WORKOUTS | WEEK TWO
LOWER BODY
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
2 // Gaze stays forward + chin tucked.
*Modify: Floor bridge.
CIRCUIT TWO
SINGLE-LEG SQUATS ON CHAIR
*Modify: Use two legs on the way up, option to
add weight.
SINGLE-LEG ROMANIAN
DEADLIFT (RDL)
1 // Slight bend to front knee + hinge at hips.
46
G O O D // S W E AT AT- H O M E
2 // Hips face forward + tuck under at the top
& squeeze glutes!
x12
EACH
LEG
x12
EACH
LEG
JUMP SQUAT
1 // Feet hip width apart + chest slightly lifted.
x12
2 // Explode up!
PLANK WEIGHT SLIDES
1 // High plank + keep hips parallel to floor.
2 // Core tight.
3 // Reach to grab weight from opposite side.
W W W. R A C H A E L S G O O D E AT S . C O M
x20
REPEAT 3x
1 // Squat down on one leg until you reach
your chair & press back up with same leg.
EQUIPMENT //
weights, chair/bench
CIRCUIT THREE
FIRE HYDRANTS X
SWITCH HALFWAY
1 // Flat back + core tight.
2 // Hips parallel to floor + squeeze glutes.
STRAIGHT LEG KICKBACK
X SWITCH HALFWAY
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Bent over + back straight.
G O O D // S W E AT AT- H O M E
2 // Knee to chest + squeeze glutes
on kickback.
47
// DAY O4
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 3x
WORKOUTS | WEEK TWO
LOWER BODY
WORKOUTS | WEEK TWO
ALL 10’S CIRCUIT
EQUIPMENT //
weights
// CHALLENGE
Perform 10 reps of each exercise for a total of 6-8 rounds.
CIRCUIT
IN-AND-OUT PULSE SQUATS
x10
TOTAL
SQUATS
1 // Avoid knees falling inward.
2 // Pulse for one count each +chest
slightly lifted.
PLANK JACKS
1 // High plank + hips in line with shoulders
& heels.
x10
2 // Hop feet laterally to outside of mat +
return together.
JUMPING JACKS
x10
REPEAT 6-8x
1 // As you jump, engage those back muscles!
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a ‘U’
shape + squeeze glutes!
x10
2 // From there, engage upper back + bring
elbows to your side and return.
3 // Gently lower back down.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
x10
48
G O O D // S W E AT AT- H O M E
2 // Drive knees to chest.
AROUND THE WORLD +
FRONT PRESS
1 // Slight bend in knees.
2 // Bring weight up over & around your head,
back to chest.
3 // Front press + alternate direction.
FLIP TO THE NEXT PAGE FOR REST OF CIRCUIT
W W W. R A C H A E L S G O O D E AT S . C O M
x10
WORKOUTS | WEEK TWO
ALL 10’S CIRCUIT
EQUIPMENT //
weights
// CHALLENGE
Perform 10 reps of each exercise for a total of 6-8 rounds.
CIRCUIT CTD.
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
2 // Back knee should hover above ground +
return to standing and alternate.
x10
EACH
LEG
TOUCHDOWN SQUATS
x10
2 // Chest slightly lifted.
FOREARM PLANK
SHOULDER REACH
x10
TOTAL
1 // Gaze to the floor.
2 // Extend arm straight out in front, parallel
with shoulder + alternate.
REVERSE SIT-UPS
1 // Palms face down under glutes.
49
G O O D // S W E AT AT- H O M E
2 // Bring knees in to chest + lift hips at the top.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 6-8x
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
50
G O O D // S W E AT AT- H O M E
WEEK // THREE
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
under 30 mt in.
workou
// DAY O1
CIRCUIT ONE
KNEEL TO JUMP SQUAT
R3 // 30 SEC.
1 // Begin kneeling with your shins on the
ground + chest lifted.
2 // Step into deep squat + explode up!
REPEAT 3x
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
R1 // 60 SEC.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
R2 // 45 SEC.
WORKOUTS | WEEK THREE
FULL BODY
ALTERNATING REVERSE
LUNGE TO LATERAL RAISE
1 // Step back into lunge, shoulders back
+ chest lifted.
2 // Raise weights laterally at bottom.
CIRCUIT TWO
SUMO SQUAT TO CALF RAISE (x4)
+ SUMO JUMP SQUATS (x4)
1 // Wide stance + feet slightly pointed out,
knees follow.
x4
2 // Raise heels at bottom + press back up.
STRAIGHT LEG KICKBACK
x10
EACH
LEG
51
G O O D // S W E AT AT- H O M E
1 // Bent over + back straight.
2 // Knee to chest + squeeze glutes
on kickback.
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Lower down into push-up + hips stay in
line with body.
W W W. R A C H A E L S G O O D E AT S . C O M
x8
REPEAT 4x
3 // Explode up x4!
EQUIPMENT //
weights
CIRCUIT THREE
HIGH PLANK LATERAL TOE
TAPS TO BEAR HOLD
1 // Hips stay parallel to floor.
2 // Alternate step out to bear hold + knees
hover above ground.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
52
G O O D // S W E AT AT- H O M E
2 // Gently lower and alternate legs + avoid
rounding your back.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK THREE
// DAY O1
FULL BODY
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT ONE
PLANK JACK (x2) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
40 SEC.
ON
20 SEC.
OFF
3 // Explode up!
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
2 // Back knee should hover above ground +
return to standing and alternate.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK THREE
LOWER BODY
CIRCUIT TWO
1 // Shoulders down & back + chest lifted.
2 // Drive knees up!
*Modify: Bodyweight.
PLANK WEIGHT SLIDES
1 // High plank + keep hips parallel to floor.
2 // Core tight.
3 // Reach to grab weight from opposite side.
53
G O O D // S W E AT AT- H O M E
LATERAL LUNGE TO PRESS
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Weight at chest + sit back in each
lateral lunge.
2 // Press overhead between each rep.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 3x
WEIGHTED HIGH KNEES
WORKOUTS | WEEK THREE
LOWER BODY
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT THREE
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
x12
2 // Gaze stays forward + chin tucked.
GOBLET SQUATS
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
SINGLE-LEG ROMANIAN
DEADLIFT (RDL)
1 // Slight bend to front knee + hinge at hips.
2 // Hips face forward + tuck under at the top
& squeeze glutes!
x12
REPEAT 3-4x
*Modify: Floor bridge.
x12
EACH
LEG
FIRE HYDRANTS X
SWITCH HALFWAY
1 // Flat back + core tight.
54
G O O D // S W E AT AT- H O M E
2 // Hips parallel to floor + squeeze glutes.
EXPLOSIVE KNEE DRIVES
X EACH LEG
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Step back to reverse lunge.
2 // Chest lifted + explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 2x
CIRCUIT FOUR
EQUIPMENT //
weights
CIRCUIT ONE
LATERAL SLIDES (x3) TO
JUMP SQUAT (x1)
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Alternate forearm to palm + hips stay in
line with body.
SQUAT CURL TO PRESS
R4 // 15 SEC.
WALKOUT TO COMMANDO (x2)
REPEAT 4x
3 // Explode up!
R3 // 30 SEC.
2 // Avoiding feet coming together.
R2 // 45 SEC.
1 // Get low + wide stance.
R1 // 60 SEC.
WORKOUTS | WEEK THREE
// DAY O3
FULL BODY
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
3 // Follow same pathway back to standing.
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CROSSBODY TOE TAPS
40 SEC.
ON
20 SEC.
OFF
55
G O O D // S W E AT AT- H O M E
1 // Lay back flat + sit up with opposite
palm + foot.
2 // Extend leg + activate your core.
SIDE PLANK OBLIQUE CRUNCHES
X SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked over
each other.
2 // Extend long + elbow to knee tap.
*Modify: Rest lower leg on mat.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
REPEAT 2x
CIRCUIT THREE
WORKOUTS | WEEK THREE
// DAY O3
FULL BODY
EQUIPMENT //
weights
CIRCUIT TWO
MOUNTAIN JACKS
1 // Shoulders stacked over wrists.
2 // Alternate hopping each heel to the outside
of your body.
x20
*Modify: Step to each side.
HOP SQUAT TO DOUBLE PUNCH
2 // Exhale on punches + core engaged.
x10
DEADLIFT TO GOBLET SQUAT
1 // Hinge at hips + squeeze glutes on
the way up.
x10
2 // Transfer weight to chest at top + squat.
HALF BURPEE
1 // Drop to high plank position.
2 // Hop back to squat stance + explode up!
NARROW GRIP PRESS TO
OVERHEAD TRICEP EXTENSION
1 // Knees slightly bent + hips tucked under.
2 // Press overhead.
56
G O O D // S W E AT AT- H O M E
3 // Engage triceps + elbows in tight.
W W W. R A C H A E L S G O O D E AT S . C O M
x8
x10
10 MINUTES // AMRAP
1 // Alternate balls of your feet to sumo squat.
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT ONE
LAY-DOWN PUSH-UPS
1 // Gaze to the floor + palms at chest level.
2 // Press up into high plank + gently lower
back down + extend arms overhead.
MOUNTAIN CLIMBERS (x4)
+ PLANK JACK (x4)
1 // High plank + drive knees to chest.
2 // Transition to plank jack + hips in line
with shoulders + heels.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK THREE
UPPER BODY
30 SEC.
ON
15 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
RUSSIAN TWIST (x2) TO PRESS
57
G O O D // S W E AT AT- H O M E
1 // Knees bent + feet touching (not crossed)
in the air.
2 // Back straight + twist side to side with
overhead press.
FOREARM PLANK
SHOULDER REACH
1 // Gaze to the floor.
2 // Extend arm straight out in front, parallel
with shoulder + alternate.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 2x
CIRCUIT THREE
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT TWO
BICEP CURLS
1 // Slight bend in knees + elbows in tight.
2 // Flex triceps at the bottom for full range
of motion.
BENT OVER TRICEP
EXTENSION
1 // Knees bent + hinge at hips. Elbows in
tight + extend full range of motion.
DEADLIFT TO HIGH PULL
1 // Hinge at hips + shoulders rolled back.
PIKE PUSH-UPS
1 // Arms straight. Hands shoulder-width apart.
2 // Body forms upside down ‘V’.
3 // Bend elbows + lower upper body until top of
head nearly touches floor.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
58
G O O D // S W E AT AT- H O M E
2 // Hips raised throughout.
W W W. R A C H A E L S G O O D E AT S . C O M
2-10, 10-2
//
2 // Squeeze glutes on way up + pull weights
up to chest + elbows point out.
LADDER
2 // Palms face body.
INCREASE BY 2 EACH ROUND
WORKOUTS | WEEK THREE
UPPER BODY
WORKOUTS | WEEK THREE
15-MINUTE AMRAP
EQUIPMENT //
weights
// CHALLENGE
15-minute AMRAP - set your timer and complete as many rounds as
possible before your timer hits 0:00.
CIRCUIT
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
2 // Exhale on punches + core engaged.
x12
COMMANDOS
1 // Alternate forearm to palm (each arm
counts as one rep).
x20
2 // Hips stable in line with shoulders + heels.
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
x30
JUMP LUNGES
1 // Avoid knees falling inward.
2 // Switch legs in middair + return so that both
knees are at 90 degrees.
x20
*Modify: Step to reverse lunge.
REVERSE SIT-UPS
1 // Palms face down under glutes.
59
G O O D // S W E AT AT- H O M E
2 // Bring knees in to chest + lift hips at the top.
x12
PLANK JACK (x2) TO
PUSH-UP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together. Push-up.
W W W. R A C H A E L S G O O D E AT S . C O M
x8
15 MINUTES // AMRAP
MOUNTAIN CLIMBERS
60
G O O D // S W E AT AT- H O M E
WEEK // FOUR
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
chair/bench
CIRCUIT ONE
TOUCHDOWN SQUATS
2 // Alternate forearm to palm + hips stay in
line with body.
HIGH PLANK TO OPPOSITE
TOE TAP
R4 // 15 SEC.
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
R2 // 45 SEC.
WALKOUT TO COMMANDO (x2)
R3 // 30 SEC.
2 // Chest slightly lifted.
R1 // 60 SEC.
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
REPEAT 4x
WORKOUTS | WEEK FOUR
// DAY O1
FULL BODY
1 // Alternate reaching for opposite foot + hips
raise to the sky.
2 // Return back to high plank + hips in line.
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
LATERAL BEAR CRAWL TO
EXPLOSIVE JUMP
1 // Flat back + shoulders stacked over wrists.
2 // Walk opposite hand + foot.
30 SEC.
ON
15 SEC.
OFF
61
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
PULSE SQUAT TO STANDING
HEEL RAISE
1 // Feet hip-width apart.
2 // Pulse 1 to 2-in. then explode up on toes!
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3-4x
G O O D // S W E AT AT- H O M E
3 // Explode up!
WORKOUTS | WEEK FOUR
// DAY O1
FULL BODY
EQUIPMENT //
chair/bench
CIRCUIT TWO
ICE SKATER (x3)
+ JUMP SQUAT (x1)
x10
1 // Get low + sink down in each squat.
2 // Explode up!
BURPEES
1 // Explode up.
SIDE PLANK DIPS
1 // Rest on forearm + shoulders stacked over
each other.
2 // Gently lower hips to floor + engage obliques.
x10
EACH
SIDE
*Modify: Rest lower leg on mat.
JUMP LUNGES
1 // Avoid knees falling inward.
2 // Switch legs in middair + return so that both
knees are at 90 degrees.
x14
*Modify: Step to reverse lunge.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
62
G O O D // S W E AT AT- H O M E
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
W W W. R A C H A E L S G O O D E AT S . C O M
x14
8 MINUTES // AMRAP
x6
2 // Drop to either: plank back, tummy to
floor or push-up position.
WORKOUTS | WEEK FOUR
UPPER BODY + CORE
EQUIPMENT //
weights
n.
i
m
0
3
nder
u orkout
w
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a ‘U’
shape + squeeze glutes!
2 // From there, engage upper back + bring
elbows to your side and return.
// DAY O2
CIRCUIT ONE
40 SEC.
ON
20 SEC.
OFF
LAY-DOWN PUSH-UPS
1 // Gaze to the floor + palms at chest level.
2 // Press up into high plank + gently lower
back down + extend arms overhead.
RUSSIAN TWIST (x2) TO PRESS
1 // Knees bent + feet touching (not crossed)
in the air.
2 // Back straight + twist side to side with
overhead press.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
3 // Gently lower back down.
40 SEC.
ON
20 SEC.
OFF
WALKOUT TO SIDE PLANK (x2)
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Alternate each side plank + hips stay in
line with body.
63
G O O D // S W E AT AT- H O M E
UPRIGHT ROW TO BICEP CURL
1 // Tuck hips under + palms face body, lift
weights up to your chest + elbows pointed out.
2 // Rotate palms forward at bottom + bicep curl.
W W W. R A C H A E L S G O O D E AT S . C O M
60 SEC.
ON
20 SEC.
OFF
60 SEC.
ON
20 SEC.
OFF
REPEAT 3x
CIRCUIT TWO
EQUIPMENT //
weights
CIRCUIT THREE
ARNOLD PRESS
x12
1 // Slight bend in knees.
2 // Alternate weights at chest-level to
up overhead.
REPEAT 4x
WORKOUTS | WEEK FOUR
// DAY O2
UPPER BODY
NARROW GRIP PRESS
1 // Knees slightly bent + hips tucked under.
2 // Weights together at chest + press overhead.
x12
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
PIKE PUSH-UPS
1 // Arms straight. Hands shoulder-width apart.
2 // Body forms upside down ‘V’.
64
G O O D // S W E AT AT- H O M E
3 // Bend elbows + lower upper body until top of
head nearly touches floor.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
CIRCUIT FOUR
EQUIPMENT //
weights
CIRCUIT ONE
LATERAL SLIDES (x3) TO
JUMP SQUAT (x1)
40 SEC.
ON
20 SEC.
OFF
1 // Get low + wide stance.
2 // Avoiding feet coming together.
3 // Explode up!
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
2 // Hips raised throughout.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FOUR
// DAY O3
FULL BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
ALTERNATING REVERSE
LUNGE TO LATERAL RAISE
1 // Step back into lunge, shoulders back
+ chest lifted.
x14
2 // Raise weights laterally at bottom.
PUSH-UPS
2 // Palms shoulder-width apart + elbows at
45-degree angle to body.
x12
REPEAT 4x
1 // Hips in line with shoulders + heels.
65
G O O D // S W E AT AT- H O M E
*Modify: On knees.
SUMO DEADLIFT
1 // Wide stance + feet slightly pointed out,
knees follow.
x12
2 // Tuck hips under at top + squeeze glutes!
NARROW GRIP PRESS TO
PLANK BACK
1 // Weight at chest + press overhead.
2 // Knees bent + lower weights to mat.Hop
back to high plank.
*Modify: Step back.
W W W. R A C H A E L S G O O D E AT S . C O M
x12
EQUIPMENT //
weights
CIRCUIT THREE
EXPLOSIVE KNEE DRIVES
x12
EACH
LEG
1 // Step back to reverse lunge.
2 // Chest lifted + explode up!
CROSSBODY TOE TAPS
1 // Lay back flat + sit up with opposite
palm + foot.
x20
66
G O O D // S W E AT AT- H O M E
2 // Extend leg + activate your core.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 3x
WORKOUTS | WEEK FOUR
// DAY O3
FULL BODY
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT ONE
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
2 // Back knee should hover above ground +
return to standing and alternate.
SQUAT TO OBLIQUE CRUNCH
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + squat in between.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FOUR
LOWER BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
1 // Shoulders rolled back + chest lifted.
2 // Pulse at bottom for 1 to 2-in. during lunge.
3 // Hinge at hips + lower weight to front foot.
x10
EACH
LEG
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
REPEAT 4x
STATIC LUNGE PULSE + RDL
x12
2 // Gaze stays forward + chin tucked.
*Modify: Floor bridge.
67
SINGLE-LEG SQUATS ON CHAIR
1 // Squat down on one leg until you reach
your chair & press back up with same leg.
*Modify: Use two legs on the way up, option to
add weight.
x12
EACH
LEG
JUMP SQUAT
1 // Feet hip width apart + chest slightly lifted.
2 // Explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
x12
REPEAT 4x
G O O D // S W E AT AT- H O M E
CIRCUIT THREE
EQUIPMENT //
weights, chair/bench
CIRCUIT FOUR
HIGH PLANK REVERSE LEG
EXTENSION TO KNEE TUCK
X SWITCH HALFWAY
1 // Shoulders stacked over wrists + gaze down.
2 // Core engaged + alternate.
180-DEGREE JUMP SQUATS
1 // Sit back in squat + explode up & twist
body 180-degrees.
G O O D // S W E AT AT- H O M E
*Modify: 90-degree jump squat.
68
// DAY O4
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FOUR
LOWER BODY
WORKOUTS | WEEK FOUR
T H E U LT I M AT E
P Y R A M I D S W E AT
EQUIPMENT //
bodyweight
.
n
i
m
5
2
nder
// CHALLENGE
u orkout
w
CIRCUIT
JUMPING JACKS
1 // As you jump, engage those back muscles!
x100
REPS
HIGH KNEES
2 // Drive knees up!
90
SEC.
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
x80
REPS
TOTAL
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
70
SEC.
2 // Chest slightly lifted.
BURPEES
1 // Explode up.
69
G O O D // S W E AT AT- H O M E
2 // Drop to either: plank back, tummy to
floor or push-up position.
60
SEC.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
FLIP TO THE NEXT PAGE FOR REST OF CIRCUIT
W W W. R A C H A E L S G O O D E AT S . C O M
x50
REPS
THE ULTIMATE PYRAMID SWEAT
1 // Shoulders down & back + chest lifted.
EQUIPMENT //
bodyweight
CIRCUIT CTD.
HIGH PLANK SHOULDER TAPS
1 // Shoulders stacked over wrists + hips in line.
2 // Alternate tapping opposite shoulder.
x40
REPS
JUMP SQUAT
1 // Feet hip width apart + chest slightly lifted.
2 // Explode up!
x30
REPS
PUSH-UPS
1 // Hips in line with shoulders + heels.
2 // Palms shoulder-width apart + elbows at
45-degree angle to body.
x20
REPS
*Modify: On knees.
WALKOUT TO COMMANDO (x2)
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
70
G O O D // S W E AT AT- H O M E
2 // Alternate forearm to palm + hips stay in
line with body.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPS
THE ULTIMATE PYRAMID SWEAT
WORKOUTS | WEEK FOUR
// CHALLENGE
T H E U LT I M AT E
P Y R A M I D S W E AT
71
G O O D // S W E AT AT- H O M E
WEEK // FIVE
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
CIRCUIT ONE
SUMO JUMP SQUAT (x1) TO
CURTSY LUNGE (x2)
1 // Wide stance + feet slightly pointed out,
knees follow.
2 // Reverse lunge so that your back foot
crosses behind your front foot + knee hovers
above ground.
LAY-DOWN PUSH-UP TO
SUPERMAN
1 // Palms at chest level + press into high plank.
2 // Lower down + lift arms and legs +
squeeze glutes!
FLOOR BRIDGE WALKOUTS
1 // Squeeze shoulder blades. Palms face down.
2 // Squeeze glutes + step to extend each
leg out.
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FIVE
// DAY O1
FULL BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
BULGARIAN SPLIT SQUATS
1 // Shoulders back + chest slightly lifted.
2 // Lower down until front knee is at
90-degrees.
x12
EACH
LEG
DEADLIFT TO ROW (x2)
72
G O O D // S W E AT AT- H O M E
1 // Hinge at hips + flat back.
2 // Elbows in tight + squeeze shoulder blades
together during row.
x12
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
W W W. R A C H A E L S G O O D E AT S . C O M
x4
REPEAT 4x
*Modify: No weight.
EQUIPMENT //
weights
CIRCUIT THREE
ARNOLD PRESS
1 // Slight bend in knees.
x12
2 // Alternate weights at chest-level to
up overhead.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
x8
2 // Hips raised throughout.
REPEAT 4x
WORKOUTS | WEEK FIVE
// DAY O1
FULL BODY
BURPEES
1 // Explode up.
x4
2 // Drop to either: plank back, tummy to
floor or push-up position.
WEIGHTED HIGH KNEES
1 // Shoulders down & back + chest lifted.
2 // Drive knees up!
*Modify: Bodyweight.
73
G O O D // S W E AT AT- H O M E
HIGH PLANK TO OPPOSITE
TOE TAP
1 // Alternate reaching for opposite foot + hips
raise to the sky.
2 // Return back to high plank + hips in line.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 2-3x
CIRCUIT FOUR
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT ONE
ALTERNATING REVERSE LUNGES
1 // Step back into lunge, shoulders back +
chest lifted.
x24
TOTAL
2 // Avoid knees falling inward.
SUMO SQUAT HEEL RAISE (x3)
+ SUMO JUMP SQUAT (x3)
1 // Wide stance + feet slightly pointed out.
x6
2 // Raise heels at bottom 3x before pressing
back up. Jump squat 3x and repeat.
REPEAT 3x
WORKOUTS | WEEK FIVE
LOWER BODY
DEADLIFT TO GOBLET SQUAT
1 // Hinge at hips + squeeze glutes on
the way up.
x12
2 // Transfer weight to chest at top + squat.
CIRCUIT TWO
180-DEGREE JUMP SQUATS
1 // Sit back in squat + explode up & twist
body 180-degrees.
x16
*Modify: 90-degree jump squat.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
74
x30
REPEAT 2x
G O O D // S W E AT AT- H O M E
2 // Drive knees to chest.
LATERAL SLIDES (x3) TO
JUMP SQUAT (x1)
x10
1 // Get low + wide stance.
2 // Avoiding feet coming together.
3 // Explode up!
CROSSBODY TOE TAPS
1 // Lay back flat + sit up with opposite
palm + foot.
x16
2 // Extend leg + activate your core.
W W W. R A C H A E L S G O O D E AT S . C O M
WORKOUTS | WEEK FIVE
LOWER BODY
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT THREE
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
x12
2 // Gaze stays forward + chin tucked.
SUMO SQUAT
1 // Wider stance + feet slightly pointed out,
knees follow.
x12
2 // Tuck hips under at top + squeeze glutes!
STRAIGHT LEG KICKBACK
x12
EACH
LEG
1 // Bent over + back straight.
2 // Knee to chest + squeeze glutes
on kickback.
75
G O O D // S W E AT AT- H O M E
*Option: Add band.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
*Modify: Floor bridge.
EQUIPMENT //
weights
CIRCUIT ONE
SQUAT TO OBLIQUE CRUNCH
+ JUMP SQUAT
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + jump squat.
PLANK JACK (x4) TO
PUSH UP (x1)
1 // High plank + hips in line w/ shoulders & heels.
2 // Hop feet laterally to outside of mat +
return together. Push-up.
SUMO PULSE SQUAT +
JUMP SQUAT
1 // Wider stance + feet slightly pointed out,
knees follow.
2 // Pulse at bottom for one count + jump squat.
WEIGHTED SUITCASE
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FIVE
// DAY O3
FULL BODY
40 SEC.
ON
20 SEC.
OFF
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest
and engage your core.
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
1 // Flat back + shoulders stacked over wrists.
2 // Knees hover over ground 1 to 2-inches.
76
G O O D // S W E AT AT- H O M E
3 // Walk opposite hand + foot.
ICE SKATER (x3)
+ JUMP SQUAT (x1)
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Get low + sink down in each squat.
2 // Explode up!
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
LATERAL BEAR CRAWL
x4 EACH DIRECTION
EQUIPMENT //
weights
CIRCUIT TWO
BURPEES
MOUNTAIN JACKS
2 // Alternate hopping each heel to the outside
of your body.
*Modify: Step to each side.
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Lower down into push-up + hips stay in
line with body.
PLANK JACK (x4) TO
BEAR HOLD (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
77
G O O D // S W E AT AT- H O M E
3 // Hop to bear hold + knees hover over floor.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
1 // Shoulders stacked over wrists.
R2 // 45 SEC.
2 // Drop to either: plank back, tummy to
floor or push-up position.
R3 // 30 SEC.
R4 // 15 SEC.
1 // Explode up.
R1 // 60 SEC.
WORKOUTS | WEEK FIVE
// DAY O3
FULL BODY
EQUIPMENT //
weights
CIRCUIT ONE
WALKOUT TO SHOULDER
TAP (x2)
1 // Start standing + walk your hands forward to
a high plank + shoulders stacked over wrists.
2 // Alternate shoulder taps + hips stay in line
with body.
AROUND THE WORLD +
FRONT PRESS
1 // Slight bend in knees.Bring weight up over
& around your head, back to chest.
3 // Front press + alternate direction.
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
2 // Exhale on punches + core engaged.
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FIVE
// DAY O4
UPPER BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
MOUNTAIN CLIMBERS (x4)
+ PUSH-UP (x1)
1 // High plank + drive knees to chest.
2 // Straight into push-up.
78
1 // Knees slightly bent + hips tucked under.
2 // Press overhead.
3 // Engage triceps + elbows in tight.
COMMANDO (x2) TO
SHOULDER REACH (x2)
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
W W W. R A C H A E L S G O O D E AT S . C O M
//
NARROW GRIP PRESS TO
OVERHEAD TRICEP EXTENSION
2-10, 10-2
G O O D // S W E AT AT- H O M E
1 // Palms face out + elbows in tight.
2 // Press to ‘Y’ position.
3 // Follow same path on way down.
LADDER
BICEP CURL (PALMS OUT) TO
‘Y’ PRESS
2 REP INCREASE
*Modify: Push-up: knees to floor.
EQUIPMENT //
weights
CIRCUIT THREE
WEIGHTED SIT-UP +
OVERHEAD PRESS
1 // Feet pressed into floor.
2 // Engage core to lift upper body off the
ground + press weight overhead.
BURPEES
1 // Explode up.
79
G O O D // S W E AT AT- H O M E
2 // Drop to either: plank back, tummy to
floor or push-up position.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK FIVE
// DAY O4
UPPER BODY
WORKOUTS | WEEK FIVE
500-REP AB CHALLENGE
EQUIPMENT //
bodyweight
// CHALLENGE
Format your circuit however you’d like (i.e. 4 rounds of 25 reps each), just
make sure to complete 100 reps of each exercise! ;)
REVERSE SIT-UPS
1 // Palms face down under glutes.
2 // Bring knees in to chest + lift hips at the top.
x100
SQUAT TO OBLIQUE CRUNCH
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + squat in between.
x100
50 EACH
SIDE
ROLLING SIDE PLANK
1 // Begin forearms one above the other +
core tight.
2 // Rotate to either side + palm parallel with
shoulder in the air.
x100
50 EACH
SIDE
CROSSBODY TOE TAPS
1 // Lay back flat + sit up with opposite
palm + foot.
x100
50 EACH
SIDE
2 // Extend leg + activate your core.
PLANK JACKS
1 // High plank + hips in line with shoulders
& heels.
80
G O O D // S W E AT AT- H O M E
2 // Hop feet laterally to outside of mat +
return together.
W W W. R A C H A E L S G O O D E AT S . C O M
x100
500-REP AB CHALLENGE
1 // Feet hip-width apart + engage your core.
81
G O O D // S W E AT AT- H O M E
WEEK // SIX
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
CIRCUIT ONE
SQUAT CURL TO PRESS
40 SEC.
ON
20 SEC.
OFF
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
3 // Follow same pathway back to standing.
PLANK JACK (x4) TO
PUSH-UP (x1)
1 // High plank + hips in line w/ shoulders & heels.
2 // Hop feet laterally to outside of mat +
return together. Push-up.
ALTERNATING REVERSE
LUNGE TO LATERAL RAISE
40 SEC.
ON
20 SEC.
OFF
1 // Step back into lunge, shoulders back
+ chest lifted.
2 // Raise weights laterally at bottom.
G O O D // S W E AT AT- H O M E
SEE CIRCUIT TWO ON NEXT PAGE
82
40 SEC.
ON
20 SEC.
OFF
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
WORKOUTS | WEEK SIX
// DAY O1
FULL BODY
WORKOUTS | WEEK SIX
// DAY O1
FULL BODY
EQUIPMENT //
weights
CIRCUIT TWO
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
x20
3 // Squeeze glutes to come up + tuck hips.
HALF BURPEE
1 // Drop to high plank position.
2 // Hop back to squat stance + explode up!
x6
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
x15
3 // Squeeze glutes to come up + tuck hips.
HALF BURPEE
2 // Hop back to squat stance + explode up!
x8
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
x12
3 // Squeeze glutes to come up + tuck hips.
HALF BURPEE
1 // Drop to high plank position.
83
G O O D // S W E AT AT- H O M E
2 // Hop back to squat stance + explode up!
x10
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
x10
3 // Squeeze glutes to come up + tuck hips.
HALF BURPEE
1 // Drop to high plank position.
2 // Hop back to squat stance + explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
x12
ONE ROUND
1 // Drop to high plank position.
WORKOUTS | WEEK SIX
// DAY O1
FULL BODY
EQUIPMENT //
weights
CIRCUIT THREE
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
x10
LATERAL SLIDES (x3) TO
JUMP SQUAT (x1)
x12
TOTAL
1 // Get low + wide stance.
2 // Avoiding feet coming together.
3 // Explode up!
AROUND THE WORLD +
FRONT PRESS
1 // Slight bend in knees.Bring weight up over
& around your head, back to chest.
REPEAT 3-4x
2 // Lower down into push-up + hips stay in
line with body.
x20
TOTAL
3 // Front press + alternate direction.
PLANK WEIGHT SLIDES
1 // High plank + keep hips parallel to floor.
2 // Core tight.
3 // Reach to grab weight from opposite side.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
84
G O O D // S W E AT AT- H O M E
2 // Drive knees to chest.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
NO
REST!
30 SEC.
ON
NO
REST!
REPEAT 3x
CIRCUIT FOUR
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT ONE
2 // Gaze stays forward + chin tucked.
*Modify: Floor Bridge
R4 // 15 SEC.
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
R2 // 45 SEC.
HIP THRUSTERS
R3 // 30 SEC.
1 // Wide stance + feet slightly pointed out,
knees follow.
2 // Reverse lunge so that your back foot
crosses behind your front foot + knee hovers
above ground.
R1 // 60 SEC.
SUMO JUMP SQUAT (x1) TO
CURTSY LUNGE (x2)
REPEAT 4x
WORKOUTS | WEEK SIX
LOWER BODY
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
2 // Back knee should hover above ground +
return to standing and alternate.
CIRCUIT TWO
1 // Squat down on one leg until you reach
your chair & press back up with same leg.
*Modify: Use two legs on the way up, option to
add weight.
x12
EACH
LEG
85
G O O D // S W E AT AT- H O M E
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
W W W. R A C H A E L S G O O D E AT S . C O M
x12
EACH
LEG
REPEAT 4x
SINGLE-LEG SQUATS ON CHAIR
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT THREE
PULSE SQUAT TO STANDING
HEEL RAISE
1 // Feet hip-width apart.
2 // Pulse 1 to 2-in. then explode up on toes!
SUMO DEADLIFT
1 // Wide stance + feet slightly pointed out,
knees follow.
2 // Tuck hips under at top + squeeze glutes!
HIGH PLANK REVERSE LEG
EXTENSION TO KNEE TUCK
X SWITCH HALFWAY
1 // Shoulders stacked over wrists + gaze down.
2 // Core engaged + alternate.
60 SEC.
ON
30 SEC.
OFF
60 SEC.
ON
30 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK SIX
LOWER BODY
60 SEC.
ON
30 SEC.
OFF
EXPLOSIVE KNEE DRIVES
X SWITCH HALFWAY
30 SEC.
ON
NO
REST!
1 // Step back to reverse lunge.
2 // Chest lifted + explode up!
86
G O O D // S W E AT AT- H O M E
PLANK JACK (x2) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together. Explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
NO
REST!
REPEAT 2x
CIRCUIT FOUR
EQUIPMENT //
weights
CIRCUIT ONE
NARROW GRIP PRESS TO
PLANK BACK
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
DEADLIFT TO HIGH PULL
REPEAT 3x
*Modify: Step back.
R2 // 45 SEC.
2 // Knees bent + lower weights to mat. Hop
back to high plank.
R3 // 60 SEC.
1 // Weight at chest + press overhead.
R1 // 30 SEC.
WORKOUTS | WEEK SIX
// DAY O3
FULL BODY
1 // Hinge at hips + shoulders rolled back.
2 // Squeeze glutes on way up + pull weights
up to chest + elbows point out.
CIRCUIT TWO
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
87
G O O D // S W E AT AT- H O M E
3 // Hinge at hips + lower weight to front foot.
GOBLET PULSE SQUATS
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
3 // Pulse at bottom for one count.
COMMANDO (x2) TO
SHOULDER REACH (x2)
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
W W W. R A C H A E L S G O O D E AT S . C O M
LADDER
2 // Pulse at bottom for 1 to 2-in. during lunge.
//
1 // Shoulders rolled back + chest lifted.
2-10, 10-2
STATIC LUNGE PULSE + RDL
X EACH LEG
2 REP INCREASE
2 // Lower down into push-up + hips stay in
line with body.
EQUIPMENT //
weights
CIRCUIT THREE
WEIGHTED HIGH KNEES
1 // Shoulders down & back + chest lifted.
2 // Drive knees up!
*Modify: Bodyweight
CROSSBODY TOE TAPS
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Lay back flat + sit up with opposite
palm + foot.
2 // Extend leg + activate your core.
SIDE PLANK DIPS X
SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked over
each other.
2 // Gently lower hips to floor + engage obliques.
30 SEC.
ON
15 SEC.
OFF
*Modify: Rest lower leg on mat.
PUSH-UPS
1 // Hips in line with shoulders + heels.
2 // Palms shoulder-width apart + elbows at
45-degree angle to body.
88
G O O D // S W E AT AT- H O M E
*Modify: On knees.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
REPEAT 2x
WORKOUTS | WEEK SIX
// DAY O3
FULL BODY
EQUIPMENT //
weights, chair/bench
.
n
i
m
0
3
under
workout
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
LAY-DOWN PUSH-UP TO
SUPERMAN
1 // Palms at chest level + press into high plank.
2 // Lower down + lift arms and legs +
squeeze glutes!
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
// DAY O4
CIRCUIT ONE
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK SIX
UPPER BODY
40 SEC.
ON
20 SEC.
OFF
CIRCUIT TWO
BICEP COMPLEX
(x4 EACH + x4 TOGETHER)
1 // Keep one arm flexed at 90-degrees while
other is curling. Elbows in tight.
x3
BURPEES
1 // Explode up.
89
G O O D // S W E AT AT- H O M E
2 // Drop to either: plank back, tummy to
floor or push-up position.
x10
OVERHEAD PRESS
1 // Elbows begin at 90 degrees + core tight.
2 // Press overhead + brings weights
together at top.
W W W. R A C H A E L S G O O D E AT S . C O M
x12
REPEAT 3x
2 // 4 reps per arm. 4 reps together.
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT THREE
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
2 // Exhale on punches + core engaged.
BICEP CURL (PALMS OUT)
TO ‘Y’ PRESS
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Palms face out + elbows in tight.
2 // Press to ‘Y’ position.
3 // Follow same path on way down.
BENT OVER ROW
REPEAT 3x
WORKOUTS | WEEK SIX
UPPER BODY
30 SEC.
ON
15 SEC.
OFF
1 // Hinge at hips.
2 // Palms face up + elbows in tight.
3 // Squeeze shoulder blades together.
MOUNTAIN JACKS
1 // Shoulders stacked over wrists.
2 // Alternate hopping each heel to the outside
of your body.
*Modify: Step to each side.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
90
G O O D // S W E AT AT- H O M E
2 // Hips raised throughout.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
NO
REST!
30 SEC.
ON
NO
REST!
REPEAT 2x
CIRCUIT FOUR
EQUIPMENT //
weights
CIRCUIT ONE
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
2 // Chest slightly lifted.
ROLLING SIDE PLANK
1 // Begin forearms one above the other +
core tight.
2 // Rotate to either side + palm parallel with
shoulder in the air.
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK SIX
// CHALLENGE
LADDER UP
CIRCUIT TWO
NARROW GRIP PRESS TO
PLANK BACK
2 // Knees bent + lower weights to mat. Hop
back to high plank.
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
LADDER
3 // Follow same pathway back to standing.
JUMP SQUAT
1 // Feet hip width apart + chest slightly lifted.
91
1-10
G O O D // S W E AT AT- H O M E
2 // Explode up!
//
SQUAT CURL TO PRESS
SINGLE REP INCREASE
*Modify: Step back.
WALKOUT TO COMMANDO (x2)
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Alternate forearm to palm + hips stay in
line with body.
FLIP TO THE NEXT PAGE FOR REST OF CIRCUIT
W W W. R A C H A E L S G O O D E AT S . C O M
BONUS: GO BACK DOWN THE LADDER BY 2 REPS 8-2
1 // Weight at chest + press overhead.
EQUIPMENT //
weights
2 // Hold it at the bottom for a pause + pulse.
3 // Tuck hips under at top + squeeze glutes!
//
PLANK JACK (x2) TO
PUSH-UP (x1)
1 // High plank + hips in line w/ shoulders & heels.
G O O D // S W E AT AT- H O M E
2 // Hop feet laterally to outside of mat +
return together. Push-up.
92
LADDER
1 // Wide stance + feet slightly pointed out,
knees follow.
W W W. R A C H A E L S G O O D E AT S . C O M
BONUS: GO BACK DOWN THE LADDER
SUMO PAUSE SQUAT TO
PULSE (x3)
SINGLE REP INCREASE
CIRCUIT TWO CTD.
1-10
WORKOUTS | WEEK SIX
// CHALLENGE
LADDER UP
G O O D // S W E AT
AT- H O M E
1
G O O D // S W E AT AT- H O M E O V E R T I M E
E
M
I
T
R
E
V
O
A DVA NCE D // W E E K S 0 7 - 1 0
by RACHAEL DeVAUX, RD, CPT
W W W. R A C H A E L S G O O D E AT S . C O M
INTRO
Welcome
back!
HI GUYS!
First up, can you believe you’ve already crushed
The last four weeks won’t be easy, but that’s
6 WEEKS of GOOD SWEAT // At-Home?? Not
the whole point! Commit to it and show yourself
only should you be proud that you finished 30
exactly what your body can do! Continue to
intense workouts, you should be proud that
make goals each week, check in with our
you’re continuing to push yourself even harder
private Facebook community, and SHOW UP.
by clocking into OVERTIME...it’s time for the
Let’s get in the best shape of our lives!
final push! You’re likely feeling stronger, more
flexible, and your stamina is probably through
You ready? Let’s do this!
achael
the roof when you compare it to your very first
workout in this program. Let’s keep up that
94
G O O D // S W E AT AT- H O M E
momentum moving forward!
Throughout Weeks 07-10, you can expect
similar style workouts but like the week’s prior,
each week will get progressively harder. I know
you will get through it & don’t forget that I’m
here with you every step of the way!
*If you’re new to this program, I highly
encourage you to go back and complete
WEEKS ONE-SIX so you can build up to
the intensity of these last four weeks :)
W W W. R A C H A E L S G O O D E AT S . C O M
16
G O O D // S W E AT AT- H O M E O V E R T I M E
WEEK // SEVEN
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights, chair/bench
// DAY O1
CIRCUIT ONE
KNEEL TO JUMP SQUAT
1 // Begin kneeling with your shins on the
ground + chest lifted.
2 // Step into deep squat + explode up!
45 SEC.
ON
15 SEC.
OFF
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Lower down into push-up + hips stay in
line with body.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
45 SEC.
ON
15 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK SEVEN
FULL BODY
45 SEC.
ON
15 SEC.
OFF
CIRCUIT TWO
SQUAT CURL TO PRESS
96
x12
2 // Avoid knees falling inward.
3 // Follow same pathway back down
to standing.
REPEAT 4x
G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Feet hip-width apart + core tight.
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
W W W. R A C H A E L S G O O D E AT S . C O M
X10
EQUIPMENT //
weights, chair/bench
// DAY O1
CIRCUIT THREE
HIP THRUSTS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
X12
2 // Gaze stays forward + chin tucked.
REPEAT 4x
WORKOUTS | WEEK SEVEN
FULL BODY
*Modify: Floor bridge.
DEADLIFT TO GOBLET SQUAT
1 // Hinge at hips + squeeze glutes on
the way up.
X12
2 // Transfer weight to chest at top + squat.
CIRCUIT FOUR
PLANK JACK (x2) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
30 SEC.
ON
15 SEC.
OFF
97
G O O D // S W E AT AT- H O M E O V E R T I M E
RUSSIAN TWIST TO PRESS
1 // Knees bent + feet touching (not crossed)
in the air.
2 // Back straight + twist side to side with
overhead press.
SIDE PLANK DIPS X
SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked
over each other.
2 // Gently lower hips to floor + engage obliques.
*Modify: Rest lower leg on mat.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
3 // Explode up!
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT ONE
BURPEES
1 // Explode up!
2 // Drop to either: plank back, tummy to
floor or push-up position.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
PLANK WEIGHT SLIDES
1 // High plank + keep hips parallel to floor.
2 // Core tight.
3 // Reach to grab weight from opposite side.
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
WORKOUTS | WEEK SEVEN
UPPER BODY
30 SEC.
ON
15 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
PLANK HOLD
G O O D // S W E AT AT- H O M E O V E R T I M E
98
COMMANDOS
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest &
engage your core.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 3x
30 SEC.
ON
15 SEC.
OFF
1 // Forearm plank, hips in line with
shoulders + heels.
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT TWO
LATERAL BEAR CRAWL
x4 EACH DIRECTION
2 // Knees hover over ground 1 to 2-inches.
3 // Walk opposite hand + foot.
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a
‘U’ shape + squeeze glutes!
2 // From there, engage upper back + bring
elbows to your side and return.
R1 // 60 SEC.
3 // Gently lower back down.
AROUND THE WORLD +
FRONT PRESS
1 // Slight bend in knees.
2 // Bring weight up over & around your head,
back to chest.
G O O D // S W E AT AT- H O M E O V E R T I M E
3 // Front press + alternate direction.
99
REPEAT 4x
2 // Exhale on punches + core engaged.
R3 // 30 SEC.
R4 // 15 SEC.
1 // Flat back + shoulders stacked over wrists.
R2 // 45 SEC.
WORKOUTS | WEEK SEVEN
UPPER BODY
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights, chair/bench
e
r
o
c
+
o
cardi
SIDE-TO-SIDE RAINBOW TAPS
1 // Touch palms on either side of outer foot.
2 // Extend in rainbow motion to opposite
side of mat.
3 // Squat down vs bending with your back.
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
MOUNTAIN CLIMBERS (x4)
+ PLANK JACK (x2)
1 // High plank + drive knees to chest.
2 // Transition to plank jack + hips in line
with shoulders + heels.
// DAY O3
CIRCUIT ONE
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK SEVEN
FULL BODY
40 SEC.
ON
20 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CROSSBODY TOE TAPS
1 // Lay back flat + sit up with opposite
palm + foot.
x20
2 // Extend leg + activate your core.
REPEAT 4x
1 0 0 G O O D // S W E AT AT- H O M E O V E R T I M E
CIRCUIT THREE
HIGH KNEES
1 // Shoulders down & back + chest lifted.
2 // Drive knees up!
W W W. R A C H A E L S G O O D E AT S . C O M
30
SEC.
EQUIPMENT //
weights, chair/bench
CIRCUIT TWO
SQUAT TO OBLIQUE CRUNCH
+ JUMP SQUAT
1 // Feet hip-width apart + engage your core.
2 // Twist torso for opposite knee + elbow tap.
3 // Rotate sides + jump squat.
RUSSIAN TWIST (x2) TO PRESS
1 // Knees bent + feet touching (not crossed)
in the air.
2 // Back straight + twist side to side with
overhead press.
180-DEGREE JUMP SQUATS
1 // Sit back in squat + explode up & twist
body 180-degrees.
*Modify: 90-degree jump squat.
NARROW GRIP PRESS TO
PLANK BACK
1 // Weight at chest + press overhead.
2 // Knees bent + lower weights to back to high
plank.
*Modify: Step back.
1 0 1 G O O D // S W E AT AT- H O M E O V E R T I M E
// DAY O3
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
WORKOUTS | WEEK SEVEN
FULL BODY
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT ONE
TOUCHDOWN SQUATS
2 // Back knee should hover above ground +
return to standing and alternate.
HIGH PLANK TO OPPOSITE
TOE TAPS
R4 // 45 SEC.
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
R2 // 45 SEC.
WALKING LUNGES
R3 // 60 SEC.
2 // Chest slightly lifted.
R1 // 60 SEC.
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
REPEAT 4x
WORKOUTS | WEEK SEVEN
LOWER BODY
1 // Alternate reaching for opposite foot +
hips raise to the sky.
2 // Return back to high plank + hips in line.
CIRCUIT TWO
LATERAL SLIDES (x3) TO
JUMP SQUAT (x1)
1 // Get low + wide stance.
1 0 2 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Avoiding feet coming together.
3 // Explode up!
JUMPING JACKS
1 // As you jump, engage those back muscles!
DEADLIFT TO HIGH PULL
1 // Hinge at hips + shoulders rolled back.
2 // Squeeze glutes on way up + pull weights
up to chest + elbows point out.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
40 SEC.
ON
20 SEC.
OFF
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT THREE
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
x12
2 // Gaze stays forward + chin tucked.
REPEAT 4x
WORKOUTS | WEEK SEVEN
LOWER BODY
*Modify: Floor bridge.
GOBLET SQUATS
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
x12
FIRE HYDRANTS X
EACH LEG
1 // Flat back + core tight.
2 // Hips parallel to floor + squeeze glutes.
1 0 3 G O O D // S W E AT AT- H O M E O V E R T I M E
HIGH PLANK REVERSE LEG
EXTENSION TO KNEE TUCK
X SWITCH HALFWAY
1 // Shoulders stacked over wrists + gaze down.
2 // Core engaged + alternate.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 2x
CIRCUIT FOUR
EQUIPMENT //
weights
// CHALLENGE
CIRCUIT ONE
BURPEES
1 // Explode up.
x8
2 // Drop to either: plank back, tummy to
floor or push-up position.
ALTERNATING REVERSE
LUNGE TO LATERAL RAISE
x12
1 // Step back into lunge, shoulders back
+ chest lifted.
2 // Raise weights laterally at bottom.
RUSSIAN TWISTS
1 // Knees bent + feet touching (not crossed)
in the air.
7 MINUTES // AMRAP
WORKOUTS | WEEK SEVEN
UNDER 30-MIN WORKOUT
x14
2 // Back straight + twist side to side.
PLANK HOLD X 1-MIN AFTER ENTIRE CIRCUIT IS COMPLETE
CIRCUIT TWO
DEADLIFT TO GOBLET SQUAT
1 // Hinge at hips + squeeze glutes on
the way up.
x12
EXPLOSIVE KNEE DRIVES
X EACH LEG
x12
1 // Step back to reverse lunge.
2 // Chest lifted + explode up!
REVERSE SIT-UPS
1 // Palms face down under glutes.
2 // Bring knees in to chest + lift hips at the top.
PLANK HOLD X 1-MIN AFTER ENTIRE CIRCUIT IS COMPLETE
W W W. R A C H A E L S G O O D E AT S . C O M
x14
7 MINUTES // AMRAP
1 0 4 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Transfer weight to chest at top + squat.
EQUIPMENT //
weights
// CHALLENGE
CIRCUIT THREE
LAY-DOWN PUSH-UPS
1 // Gaze to the floor + palms at chest level.
2 // Press up into high plank + gently lower
back down + extend arms overhead.
x10
MOUNTAIN CLIMBERS (x4)
+ PLANK JACK (x4)
x8
1 // High plank + drive knees to chest.
2 // Transition to plank jack + hips in line
with shoulders + heels.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
1 0 5 G O O D // S W E AT AT- H O M E O V E R T I M E
PLANK HOLD X 1-MIN AFTER ENTIRE CIRCUIT IS COMPLETE
W W W. R A C H A E L S G O O D E AT S . C O M
x14
7 MINUTES // AMRAP
WORKOUTS | WEEK SEVEN
UNDER 30-MIN WORKOUT
27
G O O D // S W E AT AT- H O M E O V E R T I M E
WEEK // EIGHT
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights, chairs/bench
in.
m
0
3
nder
u workout
// DAY O1
CIRCUIT ONE
SQUAT CURL TO PRESS
60 SEC.
ON
30 SEC.
OFF
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
3 // Follow same pathway back down
to standing.
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
SHOULDER TAP (x4)
TO SIDE PLANK (x2)
1 // Shoulders stacked over wrists + hips in line.
2 // Rotate to side plank + palm parallel with
shoulder in the air.
60 SEC.
ON
30 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK EIGHT
FULL BODY
60 SEC.
ON
30 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
COMMANDOS
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
HIGH PLANK TO OPPOSITE
TOE TAPS
1 // Alternate reaching for opposite foot +
hips raise to the sky.
2 // Return back to high plank + hips in line.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 2x
1 0 7 G O O D // S W E AT AT- H O M E O V E R T I M E
CIRCUIT THREE
WORKOUTS | WEEK EIGHT
FULL BODY
EQUIPMENT //
weights, chairs/bench
// DAY O1
CIRCUIT TWO
FLOOR BRIDGE WALKOUTS
1 // Squeeze shoulder blades. Palms face down.
2 // Squeeze glutes + step to extend each
leg out.
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
x12
x8
ARNOLD PRESS
1 // Slight bend in knees.
x10
2 // Alternate weights at chest-level to
up overhead.
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
x8
GOBLET PULSE SQUATS
1 0 8 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
3 // Pulse at bottom for one count.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
12 MINUTES // AMRAP
2 // Hips raised throughout.
EQUIPMENT //
weights
in.
m
0
3
nder
u workout
// DAY O2
CIRCUIT ONE
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
REPEAT 4x
3 // Hop to bear hold + knees hover over floor.
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Lower down into push-up + hips stay in
line with body.
R1 // 60 SEC.
NARROW GRIP PRESS TO
PLANK BACK
R3 // 30 SEC.
R4 // 15 SEC.
PLANK JACK (x4) TO
BEAR HOLD (x1)
R2 // 45 SEC.
WORKOUTS | WEEK EIGHT
UPPER BODY
1 // Weight at chest + press overhead.
2 // Knees bent + lower weights to mat. Hop
back to high plank.
*Modify: Step back.
CIRCUIT TWO
BICEP CURL (PALMS OUT) TO
‘Y’ PRESS
x12
2 // Press to ‘Y’ position.
3 // Follow same path on way down.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
x14
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
WEIGHTED SIT-UP +
OVERHEAD PRESS
x12
1 // Feet pressed into floor.
2 // Engage core to lift upper body off the
ground + press weight overhead.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
1 0 9 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Palms face out + elbows in tight.
EQUIPMENT //
weights
CIRCUIT THREE
WEIGHTED SUITCASE
40 SEC.
ON
20 SEC.
OFF
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest
and engage your core.
RUSSIAN TWISTS
1 // Knees bent + feet touching (not crossed)
in the air.
1 1 0 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Back straight + twist side to side.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
REPEAT 2x
WORKOUTS | WEEK EIGHT
// DAY O2
UPPER BODY
EQUIPMENT //
weights
CIRCUIT ONE
ROLLING SIDE PLANK
40 SEC.
ON
20 SEC.
OFF
1 // Begin forearms one above the other
+ core tight.
2 // Rotate to either side + palm parallel
with shoulder in the air.
JUMPING JACKS
1 // As you jump, engage those back muscles!
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK EIGHT
// DAY O3
FULL BODY
CIRCUIT TWO
KNEEL TO JUMP SQUAT
1 // Begin kneeling with your shins on the
ground + chest lifted.
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
2 // Exhale on punches + core engaged.
SIDE PLANK REACH THROUGH
X EACH SIDE
1 // Rest on forearm + shoulders stacked over
each other.
2 // Palm parallel with shoulder overhead
+ reach through obliques.
*Modify: Rest lower leg on mat.
W W W. R A C H A E L S G O O D E AT S . C O M
//
1 1 1 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Hop feet laterally to outside of mat +
return together. Push-up.
LADDER
1 // High plank + hips in line with shoulders
& heels.
1-6, 6-1
PLANK JACK (x2) TO
PUSH-UP (x1)
SINGLE REPS
2 // Step into deep squat + explode up!
WORKOUTS | WEEK EIGHT
// DAY O3
FULL BODY
EQUIPMENT //
weights
CIRCUIT THREE
ICE SKATER (x3)
+ JUMP SQUAT (x1)
1 // Get low + sink down in each squat.
1 // Elbows begin at 90 degrees + core tight.
LADDER
2 // Press overhead + brings weights
together at top.
1-6, 6-1
BENT OVER ROW
1 // Hinge at hips.
2 // Palms face up + elbows in tight.
3 // Squeeze shoulder blades together.
REVERSE SIT-UPS
1 // Palms face down under glutes.
2 // Bring knees in to chest + lift hips at the top.
1 1 2 G O O D // S W E AT AT- H O M E O V E R T I M E
//
OVERHEAD PRESS
SINGLE REPS
2 // Explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights, chair/bench
in.
m
0
3
nder
u workout
// DAY O4
CIRCUIT ONE
WALKOUT TO JUMP SQUAT
2 // Walk hands back & explode up in
wider stance.
1 // Shoulders stacked over wrists + gaze down.
2 // Core engaged + alternate.
ALTERNATING STEP-UPS
REPEAT 4x
HIGH PLANK REVERSE LEG
EXTENSION TO KNEE TUCK
X SWITCH HALFWAY
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
R1 // 60 SEC.
*Modify: Reverse Lunges
R3 // 30 SEC.
R4 // 15 SEC.
1 // Start standing + walk hands forward to a
high plank. Shoulders stacked over wrists.
R2 // 45 SEC.
WORKOUTS | WEEK EIGHT
LOWER BODY
GOBLET PULSE SQUATS (x3)
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
3 // Pulse at bottom for one count.
SUMO DEADLIFT
1 // Wide stance + feet slightly pointed out,
knees follow.
2 // Tuck hips under at top + squeeze glutes!
HIGH PLANK LATERAL TOE
TAPS TO BEAR HOLD
1 // Hips stay parallel to floor.
2 // Alternate step out to bear hold + knees
hover above ground.
W W W. R A C H A E L S G O O D E AT S . C O M
45 SEC.
ON
15 SEC.
OFF
45 SEC.
ON
15 SEC.
OFF
REPEAT 3x
1 1 3 G O O D // S W E AT AT- H O M E O V E R T I M E
CIRCUIT TWO
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT THREE
BULGARIAN SPLIT SQUATS
1 // Shoulders back + chest slightly lifted.
2 // Lower down until front knee is at
90-degrees.
x12
EACH
LEG
*Modify: No weight.
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
REPEAT 3x
WORKOUTS | WEEK EIGHT
LOWER BODY
x24
2 // Chest slightly lifted.
CROSSBODY TOE TAPS
1 // Lay back flat + sit up with opposite
palm + foot.
60 SEC.
1 1 4 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Extend leg + activate your core.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 1x
CIRCUIT FOUR
WORKOUTS | WEEK EIGHT
// CHALLENGE
TOTA L B U R N
EQUIPMENT //
weights
CIRCUIT ONE
JUMPING JACKS
1 // As you jump, engage those back muscles!
x50
SUMO SQUAT
2 // Tuck hips under at top + squeeze glutes!
x40
ALTERNATING REVERSE LUNGES
1 // Step back into lunge, shoulders back +
chest lifted.
x30
2 // Avoid knees falling inward.
RUSSIAN TWISTS
1 // Knees bent + feet touching (not crossed)
in the air.
x20
2 // Back straight + twist side to side.
PUSH-UPS
1 1 5 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Hips in line with shoulders + heels.
2 // Palms shoulder-width apart + elbows at
45-degree angle to body.
*Modify: On knees.
FLIP TO THE NEXT PAGE FOR REST OF WORKOUT
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 4x
1 // Wider stance + feet slightly pointed out,
knees follow.
WORKOUTS | WEEK EIGHT
// CHALLENGE
TOTA L B U R N
EQUIPMENT //
weights
CIRCUIT TWO
20-MINUTE EMOM - every minute on the minute. Perform the exercises down the list in order (start with exercise 1 at minute 1:
perform 10-12 kneel to jump squats, then rest for the remainder of the minute if you complete. Minute 2, complete 12 lateral lunge
to presses, then rest for the remainder of the minute. Minute 3, perform 10 pike push-ups, then rest for remainder. And so on.
KNEEL TO JUMP SQUAT
1 // Begin kneeling with your shins on the
ground + chest lifted.
x10-12
LATERAL LUNGE TO PRESS
1 // Weight at chest + sit back in each
lateral lunge.
x12
PRESSES
2 // Press overhead between each rep.
PIKE PUSH-UPS
1 // Arms straight. Hands shoulder-width apart.
2 // Body forms upside down ‘V’.
x10
3 // Bend elbows + lower upper body until top of
head nearly touches floor.
1 1 6 G O O D // S W E AT AT- H O M E O V E R T I M E
SUMO PULSE SQUAT +
JUMP SQUAT
1 // Wider stance + feet slightly pointed out,
knees follow.
x12-15
2 // Pulse at bottom for one count + jump squat.
ALTERNATING REVERSE
LUNGE TO LATERAL RAISE
x12
RAISES
1 // Step back into lunge, shoulders back
+ chest lifted.
2 // Raise weights laterally at bottom.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x // 20-MINUTES TOTAL
2 // Step into deep squat + explode up!
38
G O O D // S W E AT AT- H O M E O V E R T I M E
WEEK // NINE
W W W. R A C H A E L S G O O D E AT S . C O M
WORKOUTS | WEEK NINE
// DAY O1
FULL BODY
EQUIPMENT //
weights
CIRCUIT ONE
PLANK JACK (x4) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
40 SEC.
ON
20 SEC.
OFF
PUSH-UP TO SIDE PLANK (x2)
1 // Palms shoulder-width apart + elbows at
45-degree angle to body.
2 // Rotate to side plank, each side, between
push-ups.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
3 // Explode up!
*Modify: On knees.
REVERSE SIT-UPS
1 // Palms face down under glutes.
2 // Bring knees in to chest + lift hips at the top.
40 SEC.
ON
20 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
WEIGHTED HIGH KNEES
2 // Drive knees up!
30 SEC.
*Modify: Bodyweight.
AROUND THE WORLD +
FRONT PRESS
1 // Slight bend in knees.
2 // Bring weight up over & around your head,
back to chest.
x20
TOTAL
3 // Front press + alternate direction.
PLANK HOLD
1 // Forearm plank, hips in line with
shoulders + heels.
30 SEC.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 2x
1 1 8 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Shoulders down & back + chest lifted.
WORKOUTS | WEEK NINE
// DAY O1
FULL BODY
EQUIPMENT //
weights
CIRCUIT TWO
ICE SKATER (x3)
+ JUMP SQUAT (x1)
1 // Get low + sink down in each squat.
1 // Feet hip-width apart + core tight.
2 // Avoid knees falling inward.
LADDER
3 // Follow same pathway back down
to standing.
COMMANDO (x2) TO
SHOULDER REACH (x2)
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
STATIC LUNGE PULSE + RDL
X EACH LEG
1 // Shoulders rolled back + chest lifted.
2 // Pulse at bottom for 1 to 2-in. during lunge.
1 1 9 G O O D // S W E AT AT- H O M E O V E R T I M E
3 // Hinge at hips + lower weight to front foot.
W W W. R A C H A E L S G O O D E AT S . C O M
2-10, 10-2
SQUAT CURL TO PRESS
// 2 REP INCREASE
2 // Explode up!
EQUIPMENT //
weights, chair/bench
// DAY O2
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
2 // Chest slightly lifted.
R4 // 40 SEC.
2 // At bottom of squat, press weight out in
front of you (palms up).
R3 // 60 SEC.
1 // Wider stance + feet slightly pointed out,
knees follow.
R2 // 40 SEC.
SUMO SQUAT TO FRONT PRESS
R1 // 60 SEC.
CIRCUIT ONE
REPEAT 4x
WORKOUTS | WEEK NINE
LOWER BODY
CIRCUIT TWO
FLOOR BRIDGE WALKOUTS
2 // Squeeze glutes + step to extend each
leg out.
30 SEC.
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
1 2 0 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Slow and controlled on the way down.
*Modify: Reverse Lunges
x12
EACH
LEG
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 4x
1 // Squeeze shoulder blades. Palms face down.
WORKOUTS | WEEK NINE
LOWER BODY
EQUIPMENT //
weights, chair/bench
// DAY O2
CIRCUIT THREE
DEADLIFTS
1 // Hinge at hips + knees slightly bent.
2 // Gently lower weight down + flat back.
x14
REPEAT 3x
3 // Squeeze glutes to come up + tuck hips
under at top.
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
x14
2 // Gaze stays forward + chin tucked.
*Modify: Floor bridge.
EXPLOSIVE KNEE DRIVES
X SWITCH HALFWAY
30 SEC.
ON
15 SEC.
OFF
1 // Step back to reverse lunge.
2 // Chest lifted + explode up!
1 2 1 G O O D // S W E AT AT- H O M E O V E R T I M E
STRAIGHT LEG KICKBACK
X SWITCH HALFWAY
30 SEC.
ON
15 SEC.
OFF
1 // Bent over + back straight.
2 // Knee to chest + squeeze glutes
on kickback.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
CIRCUIT FOUR
EQUIPMENT //
weights, chair/bench
// DAY O3
CIRCUIT ONE
LATERAL BEAR CRAWL
1 // Flat back + shoulders stacked over wrists.
2 // Knees hover over ground 1 to 2-inches.
3 // Walk opposite hand + foot.
IN-AND-OUT PULSE SQUATS
1 // Avoid knees falling inward.
2 // Pulse for one count each +chest
slightly lifted.
ROLLING SIDE PLANK
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
WORKOUTS | WEEK NINE
FULL BODY
30 SEC.
ON
15 SEC.
OFF
1 // Begin forearms one above the other
+ core tight.
2 // Rotate to either side + palm parallel
with shoulder in the air.
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
1 // High plank + keep hips parallel to floor.
1 2 2 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Core tight.
3 // Reach to grab weight from opposite side.
40 SEC.
ON
20 SEC.
OFF
WALKOUT TO PUSH-UP
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
2 // Lower down into push-up + hips stay in
line with body.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest &
engage your core.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 2x
PLANK WEIGHT SLIDES
WORKOUTS | WEEK NINE
FULL BODY
EQUIPMENT //
weights, chair/bench
// DAY O3
CIRCUIT TWO
SINGLE-LEG SQUATS ON CHAIR
X EACH LEG
1 // Squat down on one leg until you reach
your chair & press back up with same leg.
2 // Pulse at bottom for one count + jump squat.
PIKE PUSH-UPS
1 // Arms straight. Hands shoulder-width apart.
2 // Body forms upside down ‘V’.
3 // Bend elbows + lower upper body until top of
head nearly touches floor.
SUPERMAN TO ROW
1 // Lift arms + legs up to the sky to form a
‘U’ shape + squeeze glutes!
2 // From there, engage upper back + bring
elbows to your side and return.
1 2 3 G O O D // S W E AT AT- H O M E O V E R T I M E
3 // Gently lower back down.
W W W. R A C H A E L S G O O D E AT S . C O M
LADDER
1 // Wider stance + feet slightly pointed out,
knees follow.
2-10, 10-2
SUMO PULSE SQUAT +
JUMP SQUAT
// 2 REP INCREASE
*Modify: Use two legs on the way up, option to
add weight.
EQUIPMENT //
weights
in.
m
0
3
nder
u workout
PLANK JACK (x4) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
// DAY O4
CIRCUIT ONE
40 SEC.
ON
20 SEC.
OFF
3 // Explode up!
BICEP COMPLEX
(x4 EACH + x4 TOGETHER)
1 // Keep one arm flexed at 90-degrees while
other is curling. Elbows in tight.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK NINE
UPPER BODY
2 // 4 reps per arm. 4 reps together.
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
SIDE PLANK REACH
THROUGH X SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked
over each other.
*Modify: Rest lower leg on mat.
HOP SQUAT TO DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
2 // Exhale on punches + core engaged.
BENT OVER TRICEP
EXTENSION
1 // Knees bent + hinge at hips. Elbows in
tight + extend full range of motion.
2 // Palms face body.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 4x
1 2 4 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Palm parallel with shoulder overhead +
reach through obliques.
30 SEC.
ON
15 SEC.
OFF
WORKOUTS | WEEK NINE
// DAY O4
UPPER BODY
EQUIPMENT //
weights
CIRCUIT TWO
CRAB WALK (x4)
TO TOE TAP (x2)
1 // Alternate walking opposite hand + foot.
x6
2 // Hips raised throughout.
BURPEES + PUSH-UP
1 // Explode up.
x8
2 // Drop to push-up position.
3 // Lower down into push-up + hips stay in
line with body.
1 // Slight bend in knees.
x10
2 // Alternate weights at chest-level to
up overhead.
ROLLING SIDE PLANK
1 // Begin forearms one above the other
+ core tight.
x14
2 // Rotate to either side + palm parallel
with shoulder in the air.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
1 2 5 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Drive knees to chest.
x30
DEADLIFT TO ROW (x2)
1 // Hinge at hips + flat back.
2 // Elbows in tight + squeeze shoulder blades
together during row.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
15 MINUTES // AMRAP
ARNOLD PRESS
EQUIPMENT //
weights
Follow each circuit left to right down the grid one time through. Follow circuit four per usual.
CIRCUIT ONE
x20 GOBLET SQUATS
x5 PUSH-UPS
x15 GOBLET SQUATS
x10 PUSH-UPS
x10 GOBLET SQUATS
x15 PUSH-UPS
x5 GOBLET SQUATS
x20 PUSH-UPS
GOBLET SQUATS
PUSH-UPS
1 // Feet hip-width apart.
1 // Hips in line with shoulders + heels.
2 // Weight at chest + shoulders down & back.
2 // Palms shoulder-width apart + elbows at 45-degree angle.
ONE ROUND
WORKOUTS | WEEK NINE
// CHALLENGE
A LT E R N AT I N G R E P S
*Modify: On knees.
x20 SUMO SQUATS
x5 SUPERMAN TO ROW
x15 SUMO SQUATS
x10 SUPERMAN TO
x10 SUMO SQUATS
x15 SUPERMAN TO ROW
x5 SUMO SQUATS
x20 SUPERMAN TO ROW
ONE ROUND
1 2 6 G O O D // S W E AT AT- H O M E O V E R T I M E
CIRCUIT TWO
SUMO SQUAT
SUPERMAN TO ROW
1 // Wider stance + feet slightly pointed out, knees follow.
1 // Lift arms + legs up to the sky to form a ‘U’ shape +
squeeze glutes!
2 // Tuck hips under at top + squeeze glutes!
2 // From there, engage upper back + bring elbows to your
side and return. Gently lower back down.
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
weights
// CHALLENGE
CIRCUIT THREE
x20 BICEP CURLS
x5 NARROW GRIP PRESS TO TRICEP EXT.
x15 BICEP CURLS
x10 NARROW GRIP PRESS TO TRICEP EXT.
x10 BICEP CURLS
x15 NARROW GRIP PRESS TO TRICEP EXT.
x5 BICEP CURLS
x20 NARROW GRIP PRESS TO TRICEP EXT.
BICEP CURLS
ONE ROUND
WORKOUTS | WEEK NINE
A LT E R N AT I N G R E P S
NARROW GRIP PRESS TO
OVERHEAD TRICEP EXTENSION
1 // Slight bend in knees + elbows in tight.
2 // Flex triceps at the bottom for full range
of motion.
1 // Knees slightly bent + hips tucked under.
2 // Press overhead.
3 // Engage triceps + elbows in tight.
CIRCUIT FOUR
HALF BURPEE
2 // Hop back to squat stance + explode up!
x10
MOUNTAIN JACKS
1 // Shoulders stacked over wrists.
2 // Alternate hopping each heel to the outside
of your body.
x20
*Modify: Step to each side.
JUMPING JACKS
1 // As you jump, engage those back muscles!
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 3x
1 2 7 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Drop to high plank position.
49
G O O D // S W E AT AT- H O M E O V E R T I M E
WEEK // TEN
W W W. R A C H A E L S G O O D E AT S . C O M
EQUIPMENT //
bodyweight
in.
m
0
3
nder
u workout
SUMO JUMP SQUAT TO
CURTSY LUNGE
1 // Wide stance + feet pointed out, knees follow.
2 // Reverse lunge so that your back foot
crosses behind your front foot + knee hovers
above ground.
CROSSBODY TOE TAPS
// DAY O1
CIRCUIT ONE
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
1 // Lay back flat + sit up with opposite
palm + foot.
2 // Extend leg + activate your core.
MOUNTAIN CLIMBERS (x4)
+ PUSH-UP (x1)
40 SEC.
ON
20 SEC.
OFF
1 // High plank + drive knees to chest.
2 //Straight into push-up.
REPEAT 3x
WORKOUTS | WEEK TEN
FULL BODY
*Modify: Push-up: knees to floor.
LATERAL BEAR CRAWL
1 // Flat back + shoulders stacked over wrists.
2 // Knees hover over ground 1 to 2-inches.
3 // Walk opposite hand + foot.
40 SEC.
ON
20 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
CIRCUIT THREE
1 // Shoulders stacked over wrists.
2 // Alternate hopping each heel to the outside
of your body.
*Modify: Step to each side.
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
2 // Chest slightly lifted.
PLANK HOLD
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
1 // Forearm plank, hips in line with
shoulders + heels.
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 2x
1 2 9 G O O D // S W E AT AT- H O M E O V E R T I M E
MOUNTAIN JACKS
WORKOUTS | WEEK TEN
// DAY O1
FULL BODY
EQUIPMENT //
bodyweight
CIRCUIT TWO
PULSE SQUAT TO STANDING
HEEL RAISE
x10
1 // Feet hip-width apart.
2 // Pulse 1 to 2-in. then explode up on toes!
ICE SKATER (x3)
+ JUMP SQUAT (x1)
x10
1 // Get low + sink down in each squat.
LAY-DOWN PUSH-UPS
1 // Gaze to the floor + palms at chest level.
2 // Press up into high plank + gently lower
back down + extend arms overhead.
x10
ROLLING SIDE PLANK
1 // Begin forearms one above the other
+ core tight.
x14
2 // Rotate to either side + palm parallel
with shoulder in the air.
1 3 0 G O O D // S W E AT AT- H O M E O V E R T I M E
PLANK JACK (x2) +
EXPLOSIVE JUMP (x1)
1 // High plank + hips in line with shoulders
& heels.
2 // Hop feet laterally to outside of mat +
return together.
3 // Explode up!
W W W. R A C H A E L S G O O D E AT S . C O M
x6
10 MINUTES // AMRAP
2 // Explode up!
EQUIPMENT //
weights
CIRCUIT ONE
WALKOUT TO SHOULDER
TAP (x4)
1 // Start standing + walk your hands forward to
a high plank + shoulders stacked over wrists.
2 // Alternate shoulder taps + hips stay in line
with body.
DEADLIFT TO ROW (x2)
1 // Hinge at hips + flat back.
2 // Elbows in tight + squeeze shoulder blades
together during row.
SIDE PLANK REACH
THROUGH X SWITCH HALFWAY
1 // Rest on forearm + shoulders stacked
over each other.
2 // Palm parallel with shoulder overhead +
reach through obliques.
60 SEC.
ON
20 SEC.
OFF
60 SEC.
ON
20 SEC.
OFF
REPEAT 3x
WORKOUTS | WEEK TEN
// DAY O2
UPPER BODY
60 SEC.
ON
20 SEC.
OFF
*Modify: Rest lower leg on mat.
CIRCUIT TWO
UPRIGHT ROW TO BICEP CURL
x12
2 // Rotate palms forward at bottom + bicep curl.
LAY-DOWN PUSH-UP TO
SUPERMAN
1 // Palms at chest level + press into high plank.
2 // Lower down + lift arms and legs +
squeeze glutes!
W W W. R A C H A E L S G O O D E AT S . C O M
REPEAT 4x
1 3 1 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Tuck hips under + palms face body, lift
weights up to your chest + elbows pointed out.
x10
WORKOUTS | WEEK TEN
// DAY O2
UPPER BODY
EQUIPMENT //
weights
CIRCUIT THREE
HOP SQUAT TO
DOUBLE PUNCH
1 // Alternate balls of your feet to sumo squat.
x12
BURPEES
1 // Explode up.
x10
2 // Drop to either: plank back, tummy to
floor or push-up position.
REPEAT 4x
2 // Exhale on punches + core engaged.
ARNOLD PRESS
1 // Slight bend in knees.
x10
2 // Alternate weights at chest-level to
up overhead.
PUSH-UPS
1 3 2 G O O D // S W E AT AT- H O M E O V E R T I M E
1 // Hips in line with shoulders + heels.
2 // Palms shoulder-width apart + elbows at
45-degree angle to body.
*Modify: On knees.
MOUNTAIN CLIMBERS
1 // High plank + shoulders stacked over wrists.
2 // Drive knees to chest.
W W W. R A C H A E L S G O O D E AT S . C O M
30 SEC.
ON
15 SEC.
OFF
30 SEC.
ON
15 SEC.
OFF
REPEAT 2x
CIRCUIT FOUR
WORKOUTS | WEEK TEN
// DAY O3
FULL BODY
EQUIPMENT //
chair/bench
CIRCUIT ONE
LATERAL SLIDES (x3)
TO CALF RAISE
40 SEC.
ON
20 SEC.
OFF
1 // Get low + wide stance.
2 // Avoid feet coming together.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
2 // Gently lower and alternate legs + avoid
rounding your back.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
3 // Extend up on toes!
40 SEC.
ON
20 SEC.
OFF
SEE CIRCUIT TWO ON NEXT PAGE // THEN COME BACK HERE FOR CIRCUIT THREE
1 // Lay back flat + sit up with opposite
palm + foot.
2 // Extend leg + activate your core.
W W W. R A C H A E L S G O O D E AT S . C O M
R4 // 15 SEC.
CROSSBODY TOE TAPS
R2 // 45 SEC.
2 // Hips stay in line with body.
R3 // 30 SEC.
1 // Start standing + walk your hands forward
until you reach a high plank + shoulders
stacked over wrists.
R1 // 60 SEC.
WALKOUTS
REPEAT 4x
1 3 3 G O O D // S W E AT AT- H O M E O V E R T I M E
CIRCUIT THREE
WORKOUTS | WEEK TEN
// DAY O3
FULL BODY
EQUIPMENT //
chair/bench
CIRCUIT TWO
SUMO JUMP SQUAT TO
CURTSY LUNGE
1 // Wide stance + feet slightly pointed out,
knees follow.
2 // Hop feet laterally to outside of mat +
return together. Push-up.
COMMANDOS (x2) TO
SHOULDER TAP (x2)
1 // Alternate forearm to palm (each arm
counts as one rep).
2 // Hips stable in line with shoulders + heels.
3 // Alternate shoulder taps + hips stay in line
with body.
JUMP LUNGES X EACH LEG
1 // Avoid knees falling inward.
2 // Switch legs in middair + return so that both
knees are at 90 degrees.
1 3 4 G O O D // S W E AT AT- H O M E O V E R T I M E
*Modify: Step to reverse lunge.
W W W. R A C H A E L S G O O D E AT S . C O M
LADDER
1 // High plank + hips in line with shoulders
& heels.
2-10, 10-2
PLANK JACK (x2) TO
PUSH-UP (x1)
// 2 REP INCREASE
2 // Reverse lunge so that your back foot
crosses behind your front foot + knee hovers
above ground.
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT ONE
1 // Hinge at hips + squeeze glutes on
the way up.
2 // Transfer weight to chest at top + squat.
BURPEES
2 // Drop to either: plank back, tummy to
floor or push-up position.
HIP THRUSTERS
1 // Push through your heels + tuck hips under
at the top and squeeze glutes!
REPEAT 4x
1 // Explode up!
2 // Gaze stays forward + chin tucked.
R3 // 30 SEC.
R4 // 15 SEC.
DEADLIFT TO GOBLET SQUAT
R2 // 45 SEC.
WORKOUTS | WEEK TEN
LOWER BODY
R1 // 60 SEC.
*Modify: Floor bridge.
WEIGHTED SUITCASE
1 // Extend arms & legs straight with
weight overhead.
2 // Slowly bring knees + weight to chest
and engage your core.
CIRCUIT TWO
40 SEC.
ON
20 SEC.
OFF
1 // Weight at chest + sit back in each
lateral lunge.
2 // Press overhead between each rep.
KNEEL TO JUMP SQUAT
1 // Begin kneeling with your shins on the
ground + chest lifted.
2 // Step into deep squat + explode up!
PLANK JACK (x4) TO
BEAR HOLD (x1)
1 // High plank + hips in line with shoulders
& heels. Hop feet laterally to outside of mat
+ return together.
3 // Hop to bear hold + knees hover over floor.
W W W. R A C H A E L S G O O D E AT S . C O M
40 SEC.
ON
20 SEC.
OFF
40 SEC.
ON
20 SEC.
OFF
REPEAT 3x
1 3 5 G O O D // S W E AT AT- H O M E O V E R T I M E
LATERAL LUNGE TO PRESS
EQUIPMENT //
weights, chair/bench
// DAY O4
CIRCUIT THREE
BURPEES
1 // Explode up.
2 // Drop to either: plank back, tummy to
floor or push-up position.
x12
ALTERNATING STEP-UPS
1 // Shoulders back + chest lifted.
2 // Slow and controlled on the way down.
x24
*Modify: Reverse Lunges
SUMO SQUAT HEEL RAISE (x3)
+ SUMO JUMP SQUAT (x3)
1 // Wide stance + feet slightly pointed out.
36
G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Raise heels at bottom 3x before pressing
back up. Jump squat 3x and repeat.
W W W. R A C H A E L S G O O D E AT S . C O M
x8
REPEAT 3x
WORKOUTS | WEEK TEN
LOWER BODY
WORKOUTS | WEEK TEN
ALL 10’S CIRCUIT
EQUIPMENT //
weights, chair/bench
// CHALLENGE
Perform 10 reps of each exercise for a total of 8-10 rounds.
CIRCUIT
WALKING LUNGES
1 // Controlled steps forward + bend both knees
until they reach 90-degree angles.
x10
2 // Back knee should hover above ground +
return to standing and alternate.
JUMPING JACKS
1 // As you jump, engage those back muscles!
x10
ARNOLD PRESS
x10
2 // Alternate weights at chest-level to
up overhead.
LATERAL BEAR CRAWL TO
EXPLOSIVE JUMP
1 // Flat back + shoulders stacked over wrists.
x10
2 // Walk opposite hand + foot.
1 3 7 G O O D // S W E AT AT- H O M E O V E R T I M E
3 // Explode up!
GOBLET PULSE SQUATS
1 // Feet hip-width apart.
2 // Weight at chest + shoulders down & back.
x10
3 // Pulse at bottom for one count.
UPRIGHT ROW TO BICEP CURL
1 // Tuck hips under + palms face body, lift
weights up to your chest + elbows pointed out.
2 // Rotate palms forward at bottom + bicep curl.
FLIP TO THE NEXT PAGE FOR REST OF CIRCUIT
W W W. R A C H A E L S G O O D E AT S . C O M
x10
REPEAT 8-10x
1 // Slight bend in knees.
WORKOUTS | WEEK TEN
ALL 10’S CIRCUIT
EQUIPMENT //
weights, chair/bench
// CHALLENGE
Perform 10 reps of each exercise for a total of 8-10 rounds.
CIRCUIT CTD.
TOUCHDOWN SQUATS
1 // Hop from the balls of your feet to sumo
squat + alternate palms tapping the ground.
x10
2 // Chest slightly lifted.
MOUNTAIN JACKS
2 // Alternate hopping each heel to the outside
of your body.
x10
REPEAT 8-10x
1 // Shoulders stacked over wrists.
*Modify: Step to each side.
TRICEP DIPS ON CHAIR
1 // Grip the edge of your chair with hands
+ chest lifted.
x10
2 // Engage triceps + lower yourself down
until elbows reach 45-90 degrees.
SINGLE-LEG JACK KNIVES
1 // Straight leg lift up off the ground as your
upper body meets it in the air.
1 3 8 G O O D // S W E AT AT- H O M E O V E R T I M E
2 // Gently lower and alternate legs + avoid
rounding your back.
W W W. R A C H A E L S G O O D E AT S . C O M
x10
WORKOUTS | RECOVERY
// RECOVERY
STRETCHING ROUTINES
EQUIPMENT //
bodyweight
WHY WE STRETCH //
Stretching is a great way to increase blood flow, increase flexibility, relieve tension and remove
buildup of lactic acid. Plus, it decreases your risk of injury, which is huge! I recommend
starting every workout with an active, 5 to 10-minute warm-up followed by a short stretching
routine to prime your body for a GOOD SWEAT. By making extra time on days you train for a
quick stretch sesh, in addition to your rest days, your body will thank you! The videos below are
just some examples of what you can start incorporating into your weekly routine.
1 3 9 G O O D // S W E AT AT- H O M E O V E R T I M E
UPPER BODY
LOWER BODY
W W W. R A C H A E L S G O O D E AT S . C O M
WORKOUTS | EXERCISE GLOSSARY
EXERCISE GLOSSARY
A-Z
1 8 0 - D E G R E E J U M P S Q U AT S
H I G H P L A N K S H O U L D E R TA P S
A LT E R N AT I N G R E V E R S E L U N G E + L AT E R A L R A I S E
H I G H P L A N K TO O P P O S I T E TO E TA P S
A LT E R N AT I N G R E V E R S E L U N G E T O P R E S S
HIGH PLANK TO REVERSE LEG EXTENSION
TO KNEE TUCK
A LT E R N AT I N G R E V E R S E L U N G E S
HIP THRUSTERS
A LT E R N AT I N G S T E P - U P S
H O P S Q U AT TO D O U B L E P U N C H
ARNOLD PRESS
AROUND THE WORLD + FRONT PRESS
I N - A N D - O U T P U L S E S Q U AT S
BENT OVER ROW
JUMP LUNGES
BENT OVER TRICEP EXTENSION
J U M P S Q U AT S
BICEP COMPLEX
B I C E P C U R L ( PA L M S O U T ) + Y P R E SS
L AT E R A L B E A R C R A W L
B U LG A R I A N S P L I T S Q U AT S
L AT E R A L B E A R C R A W L TO
BURPEES
EXPLOSIVE JUMP
+ SHOULDER REACH
COMMANDOS
L AT E R A L LU N G E TO P R E S S
L AT E R A L S L I D E S TO C A L F R A I S E
C R A B W A L K + TO E TA P S
L AT E R A L S L I D E S TO J U M P S Q U AT
C R O S S B O D Y TO E TA P S
L AY- D OW N P U S H - U P TO S U P E R M A N
D E A D L I F T TO G O B L E T S Q U AT
L AY- D OW N P U S H - U P S
DEADLIFT TO HIGH PULL
M O U N TA I N C L I M B E R S
DEADLIFT TO ROW
M O U N TA I N C L I M B E R S + P L A N K J A C K S
DEADLIFTS
M O U N TA I N C L I M B E R S + P U S H - U P
EXPLOSIVE KNEE DRIVES
M O U N TA I N J A C K S
FIRE HYDRANTS
1 4 0 G O O D // S W E AT AT- H O M E
JUMPING JACKS
K N E E L TO J U M P S Q U AT
BICEP CURLS
COMMANDO
I C E S K AT E R TO J U M P S Q U AT
NARROW GRIP PRESS
FLOOR BRIDGE WALKOUTS
NARROW GRIP PRESS TO OVERHEAD
FOREARM PLANK SHOULDER REACH
TRICEP EXTENSION
G O B L E T P U L S E S Q U AT
NARROW GRIP PRESS TO PLANK BACK
G O B L E T S Q U AT
OVERHEAD PRESS
HALF BURPEE
PIKE PUSH-UPS
HIGH KNEES
PLANK JACK + EXPLOSIVE JUMP
H I G H P L A N K L AT E R A L TO E TA P S TO B E A R H O L D
PLANK JACK + PUSH-UP
W W W. R A C H A E L S G O O D E AT S . C O M
WORKOUTS | EXERCISE GLOSSARY
1 4 1 G O O D // S W E AT AT- H O M E
EXERCISE GLOSSARY
PLANK JACK + BEAR HOLD
S TAT I C LU N G E P U L S E + R D L
P L A N K JAC K + L AY- D OW N P U S H - U P
STRAIGHT LEG KICKBACK
PLANK JACKS
SUMO DEADLIFT
PLANK WEIGHT SLIDES
S U M O J U M P S Q U AT TO C U R T SY LU N G E
P U L S E S Q U AT TO S TA N D I N G H E E L R A I S E
S U M O PA U S E S Q U AT TO P U L S E
P U L S E S Q U AT S
S U M O P U L S E S Q U AT + J U M P S Q U AT
PUSH-UPS
S U M O S Q U AT
R E V E R S E S I T- U P S
S U M O S Q U AT + F R O N T P R E S S
ROLLING SIDE PLANK
S U M O S Q U AT H E E L R A I S E + S U M O J U M P S Q U AT
RUSSIAN TWIST TO PRESS
SUPERMAN TO ROW
RUSSIAN TWISTS
TO U C H D O W N S Q U AT S
S H O U L D E R TA P S + S I D E P L A N K
TRICEP DIPS ON CHAIR
S H O U L D E R TA P S + P L A N K J A C K
UPRIGHT ROW TO BICEP CURL
SIDE PLANK DIPS
WALKING LUNGES
SIDE PLANK OBLIQUE CRUNCHES
WALKOUT + COMMANDO
SIDE PLANK REACH THROUGH
W A L K O U T + J U M P S Q U AT
S I D E -TO - S I D E R A I N B O W TA P S
WALKOUT + PUSH-UP
SINGLE-LEG JACK KNIVES
W A L K O U T + S H O U L D E R TA P S
SINGLE-LEG ROMANIAN DEADLIFT (RDL)
WALKOUT + SIDE PLANK
S I N G L E - L E G S Q U AT O N C H A I R
WALKOUTS
S Q U AT C U R L TO P R E S S
WEIGHTED HIGH KNEES
S Q U AT TO O B L I Q U E C R U N C H
W E I G H T E D S I T- U P + O V E R H E A D P R E S S
S Q U AT TO O B L I Q U E C R U N C H + J U M P S Q U AT
WEIGHTED SUITCASES
W W W. R A C H A E L S G O O D E AT S . C O M
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1 4 2 G O O D // S W E AT AT- H O M E O V E R T I M E
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W W W. R A C H A E L S G O O D E AT S . C O M
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