Everyone wants to live on the top of the mountain, but all the happiness and growth occurs while you’re climbing it.” -Andy Rooney


HIIT  – 30 minutes


-30 sec each-

Air Jump rope

Inch worms

Jumping jacks

Air squats

Inch worm to pushup

-Repeat 1x-

-Rest 60 sec-


-45 seconds. 15 seconds rest-

Alternating Reverse lunge


Alternating Plank rows

Glute bridge and chest press

Russian twist (feet on or off floor)

Switch lunges (no weights)

Tucks with 8-12 lb dumbbell

-Rest 90 seconds-

-Then repeat 2x-

BEACH BOOTY – 30 minutes


-30 seconds each-

Jump Rope


Squat to inch worm

Forearm Plank

-Rest 60 sec-


-45 seconds each. 15 second rest-

Body weight Reverse lunge

Jump squats

Weighted Glute bridge

Weighted Stationary lunge to toe tap or knee raise R

Weighted Stationary lunge to toe tap or knee raise L

Squat & press


-90 sec rest-

-repeat 2x-

AMRAP Finisher – 3 minutes

Alternating Spider Planks 4

Plank jack 4

Jump Squats 4


Post-workout breakfast

Loaded Avocado Toast & Superfood smoothie

-one avocado

-nutritional yeast

-hemp seeds

-black pepper & sea salt

-coconut oil

-gluten free bread or ezekial bread

-avocado oil or grapeseed oil

-one half chopped onion

-chopped mushrooms

-freshly washed kale (amount to your liking)

-one lime

Toast Gluten free bread or ezekial bread in frying pan with coconut oil. When lightly crisped, remove.

Add grapeseed oil, avocado oil or another high smoke point oil to the pan

Add chopped onions, mushrooms and  Kale.

Add one fresh squeeze lime

Add tablespoon of coconut aminos

When heated and soft, remove vegetables

In a bowl, scrape all avocado. Add sprinkle of nutritional yeast, salt, black pepper, and hemp seeds.

Spread avocado onto bread and the sautéed vegetables on top

Superfood Smoothie:

In a nutribullet add

Trader joe’s coconut yogurt (non dairy) Strawberry flavor

-handful frozen strawberries

-handful frozen mango

-one cup oat milk

-one cup filtered water

-chia seeds

-one banana

-five pitted dates

-kale or spinach

Place all items in blender for 60-90 seconds. Enjoy!