Hey Babe,
I’m just here to remind you that, the summer-body that you want is made in the winter.
To help you get a head start on your New Year’s fitness resolution, I have created your workout plan for the next 30 days. Organized day by day, with detailed descriptions for each exercise. You can print or use this as a guide for your daily workouts. Each session begins with a 10-15 minute cardio warm-up session, focusing on strength training for abs, thighs, and glutes, and ends with a 10-minute stretch.
Daily Format
10-Minute Warm-Up Cardio:
Jump rope, brisk walking, cycling, or treadmill at moderate intensity.
Targeted Strength Training:
Focused exercises for abs, thighs, and butt.
10-Minute Stretch:
Post-workout stretching to enhance recovery.
Weekly Structure
Day 1-3, 5-6:
Strength + Cardio + Stretch
Day 4:
Active Recovery (light yoga or a walk)
Day 7:
Rest
Week 1: Abs and Glutes Focus
Day 1: Abs & Glutes
- 10-Minute Warm-Up: Brisk walk, jump rope, or jogging
- Workout:
- Glute Bridges (3 sets of 12 reps): Lie on your back, knees bent, and feet flat. Squeeze glutes and lift hips off the floor. Lower slowly.
- Bicycle Crunches (3 sets of 20 reps): Lie flat, hands behind head. Bring elbow to opposite knee, alternating sides.
- Donkey Kicks (3 sets of 15 reps per leg): On all fours, kick one leg straight back, squeezing glutes.
- Stretch: Cat-cow stretch, seated forward bend, butterfly stretch.
Day 2: Thighs & Core
- 10-Minute Warm-Up: Jump rope or cycling.
- Workout:
- Bodyweight Squats (3 sets of 15 reps): Stand feet shoulder-width apart, lower hips back, and push through heels to stand.
- Leg Raises (3 sets of 12 reps): Lie flat, lift both legs up to 90°, then lower without touching the floor.
- Side Plank (Hold for 15–30 seconds per side): Lie on your side, prop on forearm, lift hips off the ground.
- Stretch: Standing hamstring stretch, quad stretch, child’s pose.
Day 3: Glutes & Thighs
- 10-Minute Warm-Up: Brisk walking or stair climbing.
- Workout:
- Step-Ups (3 sets of 10 reps per leg): Step onto a sturdy surface, alternate legs.
- Fire Hydrants (3 sets of 12 reps per leg): On all fours, lift one leg out to the side at a 90° angle.
- Jump Squats (3 sets of 10 reps): Perform a squat, then jump explosively and land softly.
- Stretch: Hip flexor stretch, pigeon pose, standing side stretch.
Day 4: Active Recovery
- Activity: Light yoga or a 20-minute walk.
- Stretch: Focus on full-body stretching.
Day 5: Core & Glutes
- 10-Minute Warm-Up: Elliptical or light jogging.
- Workout:
- Flutter Kicks (3 sets of 20 reps): Lie on back, lift legs slightly off the floor, alternate kicking.
- Weighted Glute Bridges (3 sets of 12 reps): Place a dumbbell on hips, perform standard glute bridges.
- Mountain Climbers (3 sets of 30 seconds): From plank, alternate driving knees toward chest quickly.
- Stretch: Cobra stretch, seated spinal twist, calf stretch.
Day 6: Thighs & Core
- 10-Minute Warm-Up: High knees or jogging.
- Workout:
- Lunges (3 sets of 10 reps per leg): Step forward, lower hips until both knees are at 90°, return to start.
- Plank With Leg Lifts (3 sets of 10 reps per leg): From plank, lift one leg, hold briefly, then switch.
- Russian Twists (3 sets of 15 reps per side): Sit with knees bent, lean back, twist side to side.
- Stretch: Hamstring stretch, butterfly stretch, standing quad stretch.
Day 7: Rest
Take the day off to let your body recover.
If you want help staying consistent with your routine, the fitness planner inside the Dream Girl Workbook makes it easy to map out your weekly workouts and track your progress.
Week 2: Building Strength and Endurance
Day 1: Abs & Glutes
- 10-Minute Warm Up: Brisk walk or light jog.
- Workout:
- Glute Bridges (4 sets of 12 reps): Squeeze glutes at the top for an extra count.
- Bicycle Crunches (3 sets of 25 reps): Keep your lower back pressed into the floor.
- Donkey Kicks With Pulse (3 sets of 15 reps per leg): After each kick, pulse your leg up twice.
- Stretch: Cat-cow, seated forward bend, pigeon pose.
Day 2: Thighs & Core
- 10-Minute Warm Up: Cycling or jump rope.
- Workout:
- Bodyweight Squats With Hold (4 sets of 15 reps): Hold for 5 seconds at the bottom of each squat.
- Leg Raises (4 sets of 12 reps): Add a pause at the top for extra core engagement.
- Side Plank With Hip Dip (Hold 20–30 seconds, 3 reps per side): Lower and lift your hips slowly.
- Stretch: Standing hamstring stretch, butterfly stretch, child’s pose.
Day 3: Glutes & Thighs
- 10-Minute Warm Up: Stair climbing or walking with incline.
- Workout:
- Step-Ups (4 sets of 12 reps per leg): Add light weights or dumbbells if available.
- Fire Hydrants With Resistance Band (3 sets of 15 reps per leg): Add a resistance band for more intensity.
- Jump Squats With Reach (3 sets of 12 reps): Reach overhead at the top of each jump.
- Stretch: Hip flexor stretch, standing side stretch, calf stretch.
Day 4: Active Recovery
- Activity: Yoga or a 30-minute walk.
- Stretch: Full-body stretches with a focus on hamstrings, hip flexors, and shoulders.
Day 5: Core & Glutes
- 10-Minute Warm Up: Elliptical or dancing to favorite music.
- Workout:
- Flutter Kicks With Hold (4 sets of 20 reps): Hold your legs in the hover position for 5 seconds after each set.
- Weighted Glute Bridges With Band (4 sets of 12 reps): Place a resistance band around your thighs and add a dumbbell to hips.
- Mountain Climbers With Twist (3 sets of 30 seconds): Twist your knees toward the opposite elbow.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- 10-Minute Warm Up: High knees or light jogging.
- Workout:
- Lunges With Twist (4 sets of 10 reps per leg): Add a torso twist at the bottom of each lunge.
- Plank With Shoulder Taps (3 sets of 20 taps): Keep hips stable as you alternate tapping shoulders.
- Russian Twists With Weight (4 sets of 15 reps per side): Use a light dumbbell or medicine ball.
- Stretch: Standing quad stretch, hamstring stretch, downward dog.
Day 7: Rest or Active Recovery
Take the day off or opt for a gentle yoga session.
Planning your workouts ahead of time makes consistency easier — which is why I added a fitness planner inside the Dream Girl Workbook to help you stay organized with your routine.
Week 3: Progressive Overload
Day 1: Abs & Glutes
- Warm-Up: 15 minutes brisk walk or stair climbing.
- Workout:
- Glute Bridges With March (5 sets of 12 reps): At the top of the bridge, alternate lifting each leg.
- Bicycle Crunches With Hold (4 sets of 25 reps): Hold the elbow-to-knee position for 2 seconds.
- Donkey Kicks With Resistance Band (4 sets of 15 reps per leg): Use a resistance band for added difficulty.
- Stretch: Cat-cow, cobra stretch, pigeon pose.
Day 2: Thighs & Core
- Warm-Up: 15 minutes jump rope or cycling.
- Workout:
- Bodyweight Squats With Pulse (5 sets of 15 reps): Add a small pulse at the bottom before coming up.
- Leg Raises With Band (4 sets of 12 reps): Add a resistance band around your thighs for tension.
- Side Plank With Leg Lift (Hold 30 seconds, 3 reps per side): Lift your top leg while holding the side plank.
- Stretch: Standing quad stretch, butterfly stretch, seated forward bend.
Day 3: Glutes & Thighs
- Warm-Up: 15 minutes stair climbing or incline walking.
- Workout:
- Weighted Step-Ups (4 sets of 12 reps per leg): Use dumbbells for extra resistance.
- Fire Hydrants With Band and Hold (4 sets of 15 reps per leg): Hold for 3 seconds at the top of each lift.
- Jump Squats With Reach and Hold (4 sets of 12 reps): Hold the squat for 2 seconds before jumping.
- Stretch: Hamstring stretch, hip flexor stretch, downward dog.
Day 4: Active Recovery
- Activity: 30–40 minutes of yoga or low-intensity walking.
- Stretch: Full-body stretch focusing on glutes, hamstrings, and shoulders.
Day 5: Core & Glutes
- Warm-Up: 15 minutes elliptical or dance-based cardio.
- Workout:
- Flutter Kicks With Hold (5 sets of 20 reps): Hold in the hover position for 10 seconds after each set.
- Weighted Glute Bridges With Pulse (5 sets of 12 reps): Add a pulse at the top before lowering.
- Mountain Climbers With Resistance Band (4 sets of 30 seconds): Place a band around your thighs for added intensity.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- Warm-Up: 15 minutes jogging or high knees.
- Workout:
- Lunges With Overhead Reach (5 sets of 10 reps per leg): Hold a dumbbell overhead to challenge balance.
- Plank With Alternating Knee Taps (4 sets of 20 reps): Tap each knee to the ground while keeping your core tight.
- Russian Twists With Weighted Hold (5 sets of 15 reps per side): Hold the twist for 2 seconds before switching sides.
- Stretch: Standing hamstring stretch, downward dog, child’s pose.
Day 7: Rest or Active Recovery
Take the day off or enjoy a restorative yoga session.
A simple workout plan becomes much easier to follow when you write it down, which is why the Dream Girl Workbook includes a dedicated fitness planner to help you stay on track.
Week 4: Final Push
Day 1: Abs & Glutes
- Warm-Up: 15 minutes brisk walking or light jogging.
- Workout:
- Glute Bridges With Weighted Hold (5 sets of 15 reps): Hold at the top for 5 seconds.
- Bicycle Crunches With Pause (4 sets of 30 reps): Pause and squeeze at the twist.
- Donkey Kicks With Mini Band (4 sets of 15 reps per leg): Add pulses after each kick.
- Stretch: Cat-cow, seated forward bend, pigeon pose.
Day 2: Thighs & Core
- Warm-Up: 15 minutes stair climbing or jump rope.
- Workout:
- Squat to Side Kick (5 sets of 12 reps per side): Kick to the side after each squat.
- Leg Raises With Hip Lift (4 sets of 12 reps): Add a small hip lift at the top.
- Side Plank With Reach Under (Hold 30–45 seconds, 3 reps per side): Thread your arm under your body during each hold.
- Stretch: Butterfly stretch, standing quad stretch, child’s pose.
Day 3: Glutes & Thighs
- Warm-Up: 15 minutes incline walking or cycling.
- Workout:
- Step-Ups With Weighted Curl (5 sets of 12 reps per leg): Add a bicep curl at the top of each step.
- Fire Hydrants With Resistance Pulse (4 sets of 15 reps per leg): Pulse 3 times at the top of each lift.
- Jump Squats With Hold and Pulse (5 sets of 15 reps): Add a pulse and hold at the bottom.
- Stretch: Standing side stretch, hip flexor stretch, hamstring stretch.
Day 4: Active Recovery
- Activity: Yoga, stretching, or a long walk.
- Stretch: Full-body stretches focusing on hamstrings, glutes, and shoulders.
Day 5: Core & Glutes
- Warm-Up: 15 minutes elliptical or jogging.
- Workout:
- Flutter Kicks With Extended Hold (5 sets of 25 reps): Hold in hover for 15 seconds at the end of each set.
- Weighted Glute Bridges With Pause (5 sets of 15 reps): Pause for 3 seconds at the top of each lift.
- Mountain Climbers With Twist and Band (5 sets of 30 seconds): Add a twist with your knees.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- Warm-Up: 15 minutes cycling or jump rope.
- Workout:
- Lunges With Weighted Rotation (5 sets of 12 reps per leg): Rotate your torso while lunging.
- Plank With Shoulder Reach (4 sets of 20 taps): Tap in front of you instead of your shoulders.
- Russian Twists With Pause (5 sets of 20 reps): Pause and squeeze at each twist.
- Stretch: Butterfly stretch, downward dog, standing hamstring stretch.
If you’re someone who likes structure, the fitness planner inside the Dream Girl Workbook is perfect for planning workouts and building consistent habits.
