Here are your workouts for the next 5 days. No equipment required!

Short on time or space? No worries!

These workouts will take between 15-20 minutes and they can be done in a small space.

(exercises listed below video playlist)

Repeat each circuit 3 times

Day 1 - LEGS

Squat Jumps - 15 reps

Walking Lunges - 10 down, 10 back (if space is limited do 20 front lunges alternating legs)

Surrenders - 10 each leg

Squat/Curtsy Combo - 10 of each move one way, then 10 the other way


Superman Slides - 15 reps

Push Ups - 15 reps

Tricep Dips - 20 reps

Plank Walk Ups - 10 reps leading right, rest, then 10 reps leading left

Day 3 - GLUTES

Single Leg Glute Bridges - 10 each leg

Knee Tap/Heel Press - 10 each leg

Reverse Plank Dips - 10 reps

Leg Lifts - 20 reps, 20 pulses


Burpees - 12 reps

Alternating Reaching Squat Jumps - 15 reps

Plank Jacks - 15 reps

Speedskaters - 20 reps


Squeezes - 15 reps, 15 pulses

Sumo Squats (side to side) - 20 reps total

Wide Squat Pulses - 20 reps then Knee Pulses - 20 reps

Inner Thigh Lifts - 20 reps, 20 pulses




1/2 cup berries (I use frozen)

scoop of protein powder (use 1/2 cup of Greek yogurt if you don't have protein powder)

1 tbsp flax seeds or chia seeds

handful of greens (spinach or kale)

1/2 or whole banana

1/4 or 1/2 cup of oats

1 cup of water (or to thickness preference)

1/2 tbsp almond butter ( optional)


4 eggs

1/2 cup broccoli (chopped)

1 tbsp feta

1 slice Ezekiel bread

Place a non-stick skillet on the stove on medium heat while you prepare the eggs. Mix eggs in a bowl and add chopped broccoli. Mix ingredients, and choice seasonings, then turn the heat down on the stove. Place the egg and broccoli mix in the pan. It will immediately start to cook. One half cooked, roll one side over to the other (folding it). You can add the feta cheese either on top or inside. Let the omelette cook until done. Serve with a slice of Ezekiel bread.


2 large egg whites

1/2 ripe banana

1/2 cup of oats

1/2 teaspoon pure vanilla extract

dash of cinnamon

topping: berries

Mix ingredients in blender. Lightly coat griddle with cooking spray. Cook each pancake for 2 minutes per side. 


2 slices of Ezekiel bread

4 oz tuna (in water or fresh)

30g Greek yogurt (plain)

1 tablespoon olive oil

juice from 1 lime

2 pieces of celery, chopped

2 romaine lettuce leaves (or spinach)

1/4 teaspoon black pepper (optional)

In a bowl, toss the tuna, Greek yogurt, olive oil, pepper and lime. Chop celery and add to mixture. Place mixture on bread. Top with lettuce. 


3 oz salmon (wild caught)

juice from 1/2 lemon

1 tsp extra virgin olive oil

steamed veggies

brown rice

Preheat oven to 350 degrees. Place salmon in foil. Squeeze lemon juice over salmon (optional-top with pepper). Secure in tin foil and bake for 30 minutes. Cook brown rice. Steam your favorite veggies and top with extra virgin olive oil. 



Greek yogurt and berries

2 hard boiled eggs

apple w/2 tablespoons of nut butter or carrots with hummus

turkey roll up (I recommend Boars Head) - with sliced avocado and red bell pepper inside

10-15 cocoa almonds and sliced strawberries



1) Drink lots of water! At least half your body weight in oz. But more is even better!

2) Avoid empty calories! Eliminate (or at least limit) juice, soda, alcohol, and other sugary beverages.

(TIP: If you're used to having these regularly, don't try and quit cold turkey. Just make a goal to go from 4 to 2 at first). 

3) Limit starches and breads. Here are some good carbs: oatmeal, sweet potatoes, quinoa, brown rice, Ezekiel bread, 

4) Include protein every time you eat. Examples: animal meat, eggs or egg whites, Greek yogurt, beans, nuts/seeds, protein power

5) Experts say that sitting is the new smoking. Make it a goal to move more and sit less (it all adds up!). The key is forming better habits. Examples: Stand up from your desk, stretch and walk around every hour. Bring bands to work and take frequent, but quick breaks for mobility work. Take the stairs instead of the elevator. Walk faster. Walk 10-15 minutes after each meal. While seated in your chair, straighten your back and squeeze your butt cheeks. Hold for 5-10 seconds. Repeat 10 times daily.