Workout Guide

December 29, 2016
women sitting in boat pose on her yoga mat

Daily exercise is a super important part of being your healthiest self. If you’re getting back into the swing of regular exercise, our four-week calendar is a good starting point for incorporating more movement into your life. If you’re already someone who exercises regularly, then these workouts will be great additions to your routine!

The True You Workout Program can be adjusted based on your fitness level*. Do what you are comfortable with to get started, but the goal is to challenge yourself and maximize your fitness!

Remember: We’re building healthy habits that will help make this your healthiest year yet!

What You’ll Need:

  • Towel
  • Mat
  • Dumbbells of varying weights (3-lb, 5-lb, 8-lb, and 10-lb weights depending on fitness level)
  • Water (and plenty of it!)

Remember to stay well hydrated, not just during your workout, but throughout the day. Your body is made up of over 60% water, and your mind and muscles need to have plenty of it to work their best. Start your day with a big mug of warm lemon water using True Lemon, sip Women’s Choice Award-winning True Lemon Lemonade or True Lime Limeade throughout the day, and have another big glass with your lunch and dinner. End your day with a cup of decaf tea with True Lemon. You’ll love how energized you’ll feel!

What To Do:

Listed below are 5 workout circuits to help build strength, tone muscle, and increase endurance. Each circuit consists of 10 different exercises. Aim to complete one circuit every day with one rest day (relax and recover), and one active rest day (do a low-impact activity you enjoy). Not sure how to plan your workout schedule? We’ve got you covered with a helpful Workout Calendar to download below!

For each of the workout circuits, do every exercise for 40-seconds with a 20-second rest in between. If you need a bit more rest that’s okay! The goal is to get through all 10 exercises. (If you’re sore, try not to stop*. There’s often an adjustment period for your body if you are just starting to exercise regularly.)

Each circuit can be done 1-3 times through depending on your fitness level:

  • Beginner: 1 circuit round – 1 set of each exercise (10 minutes)
  • Intermediate: 2 circuit rounds – 2 sets of each exercise (20 minutes)
  • Advanced: 3 circuit rounds – 3 sets of each exercise (30 minutes)

Download Workout Calendar

Workout Circuits:

Cardio Circuit

  1.  Jacks
  2.  Speed Skates
  3.  Pop Squats
  4.  Burpees
  5.  Alternating Side Lunges
  6.  Mountain Sprints
  7.  Caterpillar with Straight Jump
  8.  Plank Jacks
  9.  Alternating Front Kicks
  10.  Jump Rope

Download Cardio Circuit Guide

Core and Glutes Circuit

  1.  Spiderman High Plank with Shoulder Tap
  2.  Right Side Plank with Optional Rotation
  3.  Low Plank with Alternating Glute Lift
  4.  Left Side Plank with Optional Rotation
  5.  V-Sit
  6.  Reverse Crunch
  7.  Superman
  8.  Bridge
  9.  Straight Leg Crunch-Up
  10.  Slide,Tuck, and Pike (prop needed: hand towel)

Download Core & Glutes Circuit Guide

Lower Body Circuit

  1.  Reverse Lunge (prop needed: chair for beginners)
  2.  Squat
  3.  Curtsy Squat with Side Lift
  4.  Alternating Side Lunge
  5.  Chair Squat with Glute Lift
  6.  Bulgarian Split Squat – Right
  7.  Bulgarian Split Squat – Left
  8.  Touchdown Pop Squat
  9.  Hamstring Curl (prop needed: towel and mat)
  10.  Glute Lift

Download Lower Body Circuit Guide

Upper Body Circuit

  1.  Alternative Front and Side Lateral Raise
  2.  Incline Push-Ups
  3.  Dips
  4.  Plank Rows
  5.  Overhead Press
  6.  Upright Row
  7.  Biceps Curl
  8.  Row with Kickback
  9.  Dolphin Push-Up
  10.  Chest Fly

download upper body circuit guide

Full Body Circuit

  1.  Alternative Side Lunge with Upright Row
  2.  Reverse Lunge with Bicep Curl
  3.  Squat Thrust with Push-Up
  4.  Sumo Squat with Calf Raise and Front Delt Raise
  5.  Curtsy with Overhead Press
  6.  Single Leg Deadlift with Weight
  7.  Fly with Front Kick
  8.  Plank with Alternating Rotations
  9.  Bridge with Chest Press
  10.  Dumbbell Windmill

download full body circuit guide

Active Rest Day

Do an activity that you enjoy for at least 30 minutes! Tap into your inner kid and do something fun. Set up an ice skating date with a friend, go for a walk or bike ride, throw the ball with your pup, or go out dancing. The options are endless, but the point is to move your body in a way that’s fun and recharging for you.


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*Always consult your physician before beginning any exercise program. This recommended workout routine and general health information is not intended to diagnose any medical condition or to replace your healthcare professional. Check with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.