Sculpt, Tone & Sweat Challenge (8 weeks)
Do you have little time? No problem. This is an 8-week program focused on strengthening all key muscle groups—just in time to finish the year feeling stronger and more confident in yourself. What can you expect? 💪🏾 Toned arms and back: Exercises that will strengthen and define your upper body. 🍑 Firm legs and glutes: Routines designed to sculpt and tone. 👌🏾 Strong, defined abs: Work your core to improve posture and stability. 🧘🏽♀️ Extra motivation: Bonus weekly meditations and pre-recorded hypopressive abs classes to help you strengthen your pelvic floor muscles and connect with your body from a place of calm and self-awareness. ✅ Visible results in 8 weeks: Make 2025 the year of a stronger, more toned, and balanced body! Challenge details: • Start date: August 1st • Duration: 8 weeks • Requirements: You’ll need a mat, weights, resistance bands, and determination This program is ideal for all levels. Get ready to sweat, burn calories, build strength, and improve your physical and mental well-being.
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Week 1
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Circuit. 4 rounds
Single Exercise
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Tabata 20/10. 10 Rounds
Single Exercise
HIIT. 45ON/15OFF
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
Tabata 20/10. 10 Rounds
Cool Down
Workout
Day 5. Active Rest
20-45 minute Walk or Run
Meditación. Calma y Manifiesto
Hipopresivos
Workout
Week 2
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 16, 14, 12 reps
HIIT. 45ON/15OFF. 16 min
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 Exercises
HIIT. 40ON/20OFF. 16 min
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
10 minutes Core Workout
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 3
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
HIIT. 45ON/15OFF. 4 Rounds.
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Circuit. 3 Rounds
Superset
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
3 Supersets. 16-14-12-8 reps
Tabata 20/10
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Single Exercise
Superset. 3 Rounds
Circuit. 3 Rounds
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Meditación. Libera el estrés
Workout
Week 4
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset (3 Rounds)
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
HIIT. 30ON/15OFF
HIIT. 30ON/15OFF
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 3 Rounds
Triset. 3 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Shoulders Training
Workout
Week 5
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset. (2 exercises)
Single Exercise
Finisher. Tabata 20/10. 8 Rounds.
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
HIIT. 30ON/15OFF
HIIT. 30ON/15OFF
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise
Superset. (2 exercises)
Tabata 20/10. 9 Rounds
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 3 Rounds
Circuit. 3 Rounds
Superset (2 exercises)
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Yoga
Workout
Week 6
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Single Exercise. 4 rounds
Superset. (2 exercises)
HIIT. 45ON/15OFF
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Circuit. 4 Rounds
Single Exercise. 3 rounds
Circuit. 3 Rounds
Tabata 20/10. 8 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
Superset. (2 exercises)
Single Exercise. 4 rounds
Finisher. Tabata 20/10. 10 Rounds
Cool Down
Workout
Day 4. Upper Body + Core
Warm Up, 3 Rounds
Superset. (2 exercises)
Superset. (2 exercises)
Circuit. 3 Rounds
Finisher. Tabata 20/10. 8 Rounds.
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 7
New training
Day 1. Strengh Training-Lower Body
Warm Up, 3 Rounds
Circuit. 3 Rounds.
Superset. (2 exercises)
Finisher. 30-30-30
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up, 3 Rounds
Superset. (2 exercises)
HIIT. 40ON/20OFF
Tabata 20/10. 9 Rounds
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up, 3 Rounds
HIIT. 40ON/20OFF
HIIT. 40ON/20OFF
Single Exercise
Cool Down
Workout
Day 4. Full Body + Core
Warm Up, 3 Rounds
HIIT. 30ON/15OFF
Bulgarian Complex
Circuit. 3 Rounds
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout
Week 8
New training
Day 1. Strengh Training-Lower Body
Warm Up
Circuit. 4 Rounds.
Superset. (2 exercises)
Isolated Glutes Exercise
Cool Down
Workout
Day 2. Upper Body + Core
Warm Up
Superset. (2 exercises)
Triset. (3 exercises)
Superset. (2 exercises)
Circuit. 4 Rounds.
Cool Down
Workout
Day 3. Strengh Training-Lower Body
Warm Up
Superset. (2 exercises) 12-10-8
Single Exercise
Isolated Glutes
Cool Down
Workout
Day 4. Full Body + Core
Warm Up
HIIT. 40ON/20OFF. 12 min
HIIT. 40ON/20OFF. 21 min
Cool Down
Workout
Day 5. Active Rest
45 minute Walk or Run
Workout