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Your fitness journey begins right where you are!
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LET'S BEGIN!
Here’s your Shape it Up Workout Series: Designed by Real Women, For Real women.
Included is an 8 week workout plan consisting of 6 workout videos designed to motivate and inspire you to get in your best shape!
I’ve created 3 easy to follow steps that walk you through EXACTLY how this program works. Start with step 1. There are only 3 steps so it’ll be really simple:
- Create your workout schedule
- Download workout sheets located under each video
- Join the Shape it Up Real Women Private Facebook Community
This super simple exercise plan is quick and effective. It only takes 30 minutes to complete, 4 days a week. That means you have 3 full days when you don’t have to spend your time thinking about how or when you’ll fit in another workout. YAAY!
I promise, you will feel stronger, you will feel a total shift in energy levels, in your mobility and even lose a few pounds even with 3 full days of rest.
IF and only IF you want to do more than four (maybe you feel like you need a bit of movement every day in order to feel like you’re on track)….. I’ve included Bonus Active Rest exercises that you can do on any or all of your 3 rest days. The exercises in these videos last less than 10 minutes, they enhance your mobility, they increase your flexibility and they target your core (or “the belly” as you may have heard it called).
Here’s how it works:
STEP 1: SCHEDULE YOUR WORKOUTS:
Grab a calendar and let’s get started! Creating a workout schedule is the best way to keep yourself accountable and ensure your success:
There are three videos (upper body week 1-4, lower body week 1-4 and active rest/active recovery week 1-4). They are located in the drop down tab labelled “Weeks 1-4” (hover over weeks 1-4 to see all options).
There are also three videos (upper body weeks 5-8, lower body weeks 5-8 and active rest/active recovery weeks 5-8 that are located in tab labelled Weeks 5-8 (hover over weeks 5-8 to see all options).
Do the same upper body workout two times each week, and do the same lower body workout 2 times per week. The other 3 days are rest days. Active rest videos (otherwise known as active recovery videos are optional for these 3 rest days if and only if you want to do them).
Here’s a breakdown of how many times a week you do each video:
Weeks 1-4:
Upper body workout week 1-4 (x2/week)
Lower body workout week 1-4 (x2/week)
Active Rest/Active Recovery week 1-4 (optional x3/week)
Weeks 5-8:
Upper body workout week 5-8 (x2/week)
Lower body workout week 5-8 (x2/week)
Active Rest/Active Recovery week 5-8 (optional x3/week)
When scheduling your workouts there’s only one guideline: You can make your own schedule or switch it weekly but never do the same workout (the same body parts) back to back. Your body needs time to heal and repair the small micro-tears (that, when they repair) create stronger and denser muscle. (This is EXACTLY what you’re looking for to boost your metabolism, and create a stronger body).
If you worked the same muscle group, not only would you be delaying the repair process but you’d create further micro tears that would make you weaker and increase your chance of injury… Injury is the last thing we want!
Follow this done-for-you workout schedule to make sure no two workouts are back to back:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upper Body | Lower Body | Rest/Active Rest | Upper Body | Lower Body | Rest/Active Rest | Rest/Active Rest |
Notice how upper body workout is followed by lower body workout and lower body workout is followed by Rest or Active Rest. There’s never a time when two upper body workouts are back to back.
You are unique and so is your lifestyle. At times you may get busy, you may feel too tired or you may feel too sore to workout the next day. You DO NOT need to follow the schedule above. You can make your own or switch it up as long as you follow the golden rule where no two workouts (body parts) are back to back.
STEP 2: DOWNLOAD WORKOUT SHEETS LOCATED UNDER EACH VIDEO. FILL THEM OUT AS YOU WORKOUT.
There are Three videos (upper body week 1-4, lower body week 1-4 and active rest week 1-4) located in the drop down tab labelled “Weeks 1-4” (hover over weeks 1-4 to see all options).
There are also three videos (upper body weeks 5-8, lower body weeks 5-8 and active rest weeks 5-8 that are located in tab labelled Weeks 5-8 (hover over weeks 5-8 to see all options).
Under each workout there’s an icon that looks like this:
Click on the icon and download your workout sheets.
NOTE: there are NO active rest/active recovery workout sheets. The Active rest is meant to be relaxing. Give your mind and body the break it deserves without worrying about how many repetitions you complete.
Each exercise is in order of the exercise performed in the video. Each exercise is performed for 1 minute.
Do as many repetitions as you can while comfortably keeping proper form. The amount of repetitions you do is based on you.
Work with the body you have today, not the body you had yesterday or the one you’ll have tomorrow
Choose an exercise level based on your unique body. Levels not only represent your current fitness, but they also include modifications based on injuries, arthritis and energy levels. You may find you fluctuate from level 1-3 based based on energy levels, mobility and body feelings. Remember fluctuations are normal. You deserve to get fit and modifications make that possible. All movement Matters!
You may begin by only completing one circuit, but I know by By week 4 you will reach 3 circuits and you will see a rise in repetitions, weights lifted or both!
It’s important to write down your wins to see your progress.
Write down your win on the downloadable workout sheets:
- The level you did (1,2,3)
- How many repetitions you completed for each circuit
- How much weight you lifted (if applicable)
- If Circuit not completed write N/A or leave it blank
STEP 3: JOIN THE SHAPE IT UP REAL WOMEN PRIVATE FACEBOOK COMMUNITY:
I know I’ve said this before, but I really want you to know that I’m here for you throughout your entire fitness journey. You have the support not only from me but from an entire community of Real Women that are walking this journey with you. So don’t forget to sign up for the exclusive Shape it Up Real Women Community specifically for the Real Shape it Up Women just like you.
Join the Private Shape it Up Real Women Community here
This private group will give you that very important boost of motivation and accountability that can help you stay on track. If there’s ever a moment you feel unsure, you have access to me, Alicia, a Wellness professional that has helped thousands of Real Women get fit for the past 11 years.
You can reach out on the Private Shape it Up Community Facebook page anytime.
You are also a valuable representation of the Shape it Up Real Women community and every question you have has the potential to shape someone else’s journey in a positive way. So I strongly encourage you to post all questions directly to the community page as well as connect and support fellow Shape it Up Real Women.
I can't wait to hear about each and every winning moment that you go through and how you begin to feel so much more energized and healthy along your way. Don’t forget to post your wins and questions to the private Facebook group so you can inspire us all with your special journey.
Click the link below: