ANDA

WEEKLY SCHEDULE

WEEKLY SCHEDULE

Welcome to your weekly schedule!

As a reminder, we recommend 3 full body workouts per week and staying active in between. Every movement counts, so listen to your body and adjust this schedule as needed.

MON - Strength Flow Full Body

TUE - Pause & Pulse Upper Sculpt (optional)

WED - Flip Flop Full Body

THU - Hip Flow Mini Mobility (optional)

FRI - Shaking Struggling Sculpting Pilates

SAT / SUN - Flow Moving Mobility (optional)

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WEEKLY SCHEDULE
  • Strength Flow Full Body
    37:24
    Strength Flow Full Body

    Strength Flow Full Body

    37m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Pause & Pulse Upper Sculpt
    16:55
    Pause & Pulse Upper Sculpt

    Pause & Pulse Upper Sculpt

    17m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Flip Flop Full Body
    30:14
    Flip Flop Full Body

    Flip Flop Full Body

    30m | Beginner to Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Hip Flow Mini Mobility
    13:42
    Hip Flow Mini Mobility

    Hip Flow Mini Mobility

    14m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Shaking Struggling Sculpting Pilates
    39:27
    Shaking Struggling Sculpting Pilates

    Shaking Struggling Sculpting Pilates

    39m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Light dumbbells (0-5 lbs), Team Bands (optional)

  • Flow Moving Mobility
    27:45
    Flow Moving Mobility

    Flow Moving Mobility

    28m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

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