Get the basics from our plan and before you know it you’ll be a healthier, leaner, and have more energy to take on whatever curveballs life throws at you! We've got a workout plan for every fitness goal, whether you just want to tone up or if you have some pounds you'd like to lose.

 

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The goal: In the fourth week of this plan, you’ll add some conditioning to the work you’ve already been doing to burn more calories and improve your overall health and cardiovascular fitness.

How to do it: Perform the exercises in the slideshow in the order shown, as well as the conditioning challenge below. (Do the conditioning routine just before your foam roll exercises.) Complete the full workout three days this week, resting at least a day between workouts.

15-Minute Conditioning Challenge: For this portion of the workout, you can walk, run, cycle or use any cardio machine of your choice. Rate your effort on a scale of 1-10 (1 = barely trying, 10 = as hard as you can go). See table below.

What you’ll need: For this workout, you’ll need a physioball (a.k.a. stability ball or exercise ball) and a pair of dumbbells.

Time (minutes: seconds)	Effort (out of 10)
0:00 – 3:00	4 or 5 (just warming up)
3:00 – 3:30	8 or 9 (sprint if you’re on a treadmill)
3:30 – 4:00	5 (walk or jog if you’re on a treadmill)
4:30 – 5:00	8 or 9 (sprint if you’re on a treadmill)
5:30 – 6:00	5 (walk or jog if you’re on a treadmill)
6:30 – 7:00	8 or 9 (sprint if you’re on a treadmill)
7:00 – 9:00	5 (walk or jog if you’re on a treadmill)
9:00 – 9:30	8 or 9 (sprint if you’re on a treadmill)
9:30 – 10:00	5 (walk or jog if you’re on a treadmill)
10:30 – 11:00	8 or 9 (sprint if you’re on a treadmill)
11:00 – 11:30	5 (walk or jog if you’re on a treadmill)
11:30 – 12:00	8 or 9 (sprint if you’re on a treadmill)
12:00 – 15:00	4 or 5 (cool down at an easy pace)

Workout plan by CorePerformance.com

The goal: The second week of this plan focuses on your body’s “pillar� -- your hips, torso, and shoulders -- while continuing to develop your mobility. The fast and efficient workouts will help improve your posture so you stand taller, look leaner, and move with less risk for injury.

How to do it: Perform the exercises in the slideshow in the order shown; then repeat the entire circuit (all 10 moves) if you have time. Do this workout three days this week.

Workout plan by CorePerformance.com

The goal: This plan starts simple with a 10-minute workout that you can do at home or in the gym. The routine is aimed at helping you move more freely with less pain. By loosening up tight areas, you’ll be better positioned to boost your overall fitness in the weeks to come.

How to do it: Perform the exercises in the slideshow in the order shown; then repeat the entire circuit (all 5 moves) if you have time. Do this workout three days this week.

Workout plan by CorePerformance.com