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7 Day Plan

7 Day Plan

4 Seasons

Welcome to your weekly workout schedule! Here you will find all of the scheduled workouts for the week so you can easily see your week ahead and plan your workouts with ease and convenience!
These workouts are personally curated by Lisa to ensure you get maximum results and the most effective workout possible! The videos in each of the four schedules in the drop down menu are ordered Monday through to Sunday. Just simply click the drop down menu, choose which schedule you'd like to browse and get ready to workout! It's all set out for you!

Do one, two, three or even all four workouts, the choice is yours! Mix and match them as you like with the confidence that you are getting a well-rounded, comprehensive workout routine. See you on the mat!

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7 Day Plan
  • Resistance Plus Leg Workout

    Episode 1

    In this workout we will be using our 0.5-1kg (1-2 lb) hand weights to lift, tone and sculpt the lower body! We will be working in every possible range of motion through the hip joint to ensure we get those hard-to-reach muscles! This workout is designed to be paired with any of the workouts from ...

  • Glow Full Body

    Episode 2

    All seven Glow workouts in one incredible, full body 45-minute workout!

    This workout was inspired by so many of our members taking on the challenge of completing the entire Glow workout playlist...and LOVING it!

    This convenient, one-stop, complete body challenge is going to work you from head t...

  • May Makeover: Athletic Abs

    Episode 3

    In this workout we will be performing a circuit of exercises to really FIRE up the entire Powerhouse and sculpt, strengthen and tone every muscle! I absolutely love this routine, and I know you will too!

  • H.E.A.T. Ankle Weights Complete Body

    Episode 4

    This effective, challenging H.E.A.T complete body workout focuses on abdominal strength, lower body toning and improving both range of motion and power in the back extensors.

    If you want a comprehensive, complete body session that will leave you feeling accomplished, you have come to the right p...

  • Abs In British Columbia

    Episode 5

    This week we're in beautiful Stanley Park, Vancouver City. Building your core strength is as easy as ABC. We'll be working on your Abs, Building your core and defining your entire Centre! This was such a fun workout to put together and film for you, I hope you love it as much as I do!

  • Fit And Focussed Complete Body

    Episode 6

    Today we are working on powering up the Powerhouse, increasing stamina and definition in the lower body and increasing strength in the upper body with the assistance of hand weights!

  • New You Flexibility Flow

    Episode 7

    In this workout, we will be focusing on enhancing and advancing flexibility by moving the body through its entire range of motion! There will be a concentration on lengthening the lower body, stretching and lengthening through the spine and also opening and releasing the chest and shoulders. You ...