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Total Body Burn & Tone

24min

mini band, dumbbells, abs, full body, glutes, legs, upper body, advanced, beginner, intermediate, cardio hiit, Pilates x HIIT, Pilates x strength, weights

This workout blends controlled Pilates movements, using a hand weight and a booty band to build strength, sculpt muscles, and get your heart rate up. Expect deep core work, juicy lower-body activation, and a serious burn, while still moving with intention and control. Strong, toned, and energized from head to toe.

WEEKLY | 45 Minute Workout Plan

Get ready to elevate your workouts and see impressive results with my 45 minute a day workout plan. With a variety of exercises and durations, this plan ensures a well-rounded approach to your fitness journey.

45 MINUTE PLAN | Jan 19-25

Day 1

Total Body Burn & Tone

24min

mini band,dumbbells,abs,full body,glutes,legs,upper body,advanced,beginner,intermediate,cardio hiit,Pilates x HIIT,Pilates x strength,weights

Mini Band Core Sculpt

15min

intermediate,satisfying,full body,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band

day 2

Pilates Ball: Abs & Assets

38min

intermediate,beginner,satisfying,glutes,upper body,full body,abs,legs,Pilates x strength,Pilates x Calm,pilates ball

Day 3

Lower Body & Core Strength With Weights

27min

intermediate,satisfying,legs,glutes,abs,full body,upper body,weights,Pilates x strength,dumbbells,barbell

Burn To The Core

15min

advanced,intermediate,satisfying,abs,upper body,Pilates x strength,Pilates x HIIT,Pilates x Yoga,weights,bodyweight,dumbbells

Day 4

30 min Walk or Jog

Day 5

45 Minute Full Body Pilates Sculpt

45min

intermediate,satisfying,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,mini band,legs,glutes,abs,upper body,full body

Day 6

Full Body Strength Workout

24min

intermediate,satisfying,legs,glutes,abs,upper body,full body,weights,cardio hiit,Pilates x strength,mini band,dumbbells

Total Core & Abs - No Equipment

16min

advanced,satisfying,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight

Day 7

Foam Roller Recovery Flow

20min

beginner,chill,legs,glutes,abs,upper body,full body,Pilates x strength,Pilates x Calm,Pilates x Yoga,bodyweight

45 MINUTE PLAN | Jan 19-25

Day 1

Total Body Burn & Tone

24min

mini band,dumbbells,abs,full body,glutes,legs,upper body,advanced,beginner,intermediate,cardio hiit,Pilates x HIIT,Pilates x strength,weights

Mini Band Core Sculpt

15min

intermediate,satisfying,full body,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band

day 2

Pilates Ball: Abs & Assets

38min

intermediate,beginner,satisfying,glutes,upper body,full body,abs,legs,Pilates x strength,Pilates x Calm,pilates ball

Day 3

Lower Body & Core Strength With Weights

27min

intermediate,satisfying,legs,glutes,abs,full body,upper body,weights,Pilates x strength,dumbbells,barbell

Burn To The Core

15min

advanced,intermediate,satisfying,abs,upper body,Pilates x strength,Pilates x HIIT,Pilates x Yoga,weights,bodyweight,dumbbells

Day 4

30 min Walk or Jog

Day 5

45 Minute Full Body Pilates Sculpt

45min

intermediate,satisfying,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,mini band,legs,glutes,abs,upper body,full body

Day 6

Full Body Strength Workout

24min

intermediate,satisfying,legs,glutes,abs,upper body,full body,weights,cardio hiit,Pilates x strength,mini band,dumbbells

Total Core & Abs - No Equipment

16min

advanced,satisfying,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight

Day 7

Foam Roller Recovery Flow

20min

beginner,chill,legs,glutes,abs,upper body,full body,Pilates x strength,Pilates x Calm,Pilates x Yoga,bodyweight

45 MINUTE PLAN | Jan 12-18

Day 1

Spine & Core Alignment Flow

19min

pilates ball,abs,full body,upper body,Pilates x Calm,Pilates x strength

22 Minute Low Impact Full Body Flow With Dumbbells

22min

beginner,intermediate,dumbbells,full body,pilates & yoga fusion,chill,satisfying

day 2

Lower Body Power x Weights

30min

intermediate,satisfying,legs,glutes,full body,weights,Pilates x strength,Pilates x HIIT,mini band,dumbbells

Deep Core & Abs x Ball

9min

advanced,savage,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,pilates ball

Day 3

Total Body Glow-Up - Tone & Tighten

28min

intermediate,advanced,satisfying,legs,glutes,abs,full body,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells,Ankle Weights

16 Minute Lower Abs & Twisting Movements For Healthy Gut

17min

intermediate,advanced,satisfying,cardio hiit,pilates & yoga fusion,bodyweight,abs,glutes

Day 4

30 min Walk or Jog

Day 5

Full Body Sculpt – Gym Style

30min

advanced,satisfying,legs,glutes,abs,upper body,full body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,dumbbells,barbell

Rapid Booty Lift

16min

intermediate,satisfying,legs,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,resistance band

Day 6

Core & Arm Define

20min

advanced,savage,abs,upper body,weights,cardio hiit,Pilates x strength,bodyweight,dumbbells

Cristiano Ronaldo's Ab Workout

20min

advanced,savage,bodyweight,cardio hiit,abs

Day 7

14 Minute Lower Body Flexibility Routine

14min

beginner,chill,satisfying,stretch & flow,bodyweight,legs,glutes,full body

45 MINUTE PLAN | Jan 12-18

Day 1

Spine & Core Alignment Flow

19min

pilates ball,abs,full body,upper body,Pilates x Calm,Pilates x strength

22 Minute Low Impact Full Body Flow With Dumbbells

22min

beginner,intermediate,dumbbells,full body,pilates & yoga fusion,chill,satisfying

day 2

Lower Body Power x Weights

30min

intermediate,satisfying,legs,glutes,full body,weights,Pilates x strength,Pilates x HIIT,mini band,dumbbells

Deep Core & Abs x Ball

9min

advanced,savage,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,pilates ball

Day 3

Total Body Glow-Up - Tone & Tighten

28min

intermediate,advanced,satisfying,legs,glutes,abs,full body,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells,Ankle Weights

16 Minute Lower Abs & Twisting Movements For Healthy Gut

17min

intermediate,advanced,satisfying,cardio hiit,pilates & yoga fusion,bodyweight,abs,glutes

Day 4

30 min Walk or Jog

Day 5

Full Body Sculpt – Gym Style

30min

advanced,satisfying,legs,glutes,abs,upper body,full body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,dumbbells,barbell

Rapid Booty Lift

16min

intermediate,satisfying,legs,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,resistance band

Day 6

Core & Arm Define

20min

advanced,savage,abs,upper body,weights,cardio hiit,Pilates x strength,bodyweight,dumbbells

Cristiano Ronaldo's Ab Workout

20min

advanced,savage,bodyweight,cardio hiit,abs

Day 7

14 Minute Lower Body Flexibility Routine

14min

beginner,chill,satisfying,stretch & flow,bodyweight,legs,glutes,full body

45 MINUTE PLAN | Jan 5-11

Day 1

Sculpt & Elevate - Total Body

33min

intermediate,advanced,satisfying,full body,abs,glutes,upper body,Pilates x strength,weights,dumbbells,yoga block

Express Lower Body Power x Weights

16min

intermediate,savage,legs,glutes,upper body,weights,cardio hiit,bodyweight,dumbbells

day 2

Sculpt & Shred - Oblique Flow

26min

advanced,savage,intermediate,upper body,abs,full body,Pilates x strength,weights,Pilates x HIIT,cardio hiit,pilates ball,bodyweight,dumbbells

Spicy Core & Oblique Flow

17min

intermediate,advanced,satisfying,abs,Pilates x strength,Pilates x HIIT,Pilates x Calm,pilates ball

Day 3

The Booty Growth Formula

46min

advanced,intermediate,savage,legs,glutes,Pilates x strength,weights,Pilates x HIIT,pilates ball,mini band,dumbbells,bodyweight,yoga block

Day 4

30 min Walk or Jog

Day 5

20 Minute Total Body Cardio Workout

20min

intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

Standing Upper body burn

22min

beginner,intermediate,satisfying,legs,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells

Day 6

Express Leg & Booty Band Burnout

11min

intermediate,beginner,satisfying,legs,glutes,cardio hiit,bodyweight,mini band

Pilates Sculpt

28min

intermediate,beginner,satisfying,full body,upper body,abs,glutes,legs,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,dumbbells

Day 7

Deep Hip Mobility & Stretch Flow

23min

bodyweight,full body,glutes,legs,abs,upper body,chill,advanced,beginner,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x Yoga,stretch & flow

45 MINUTE PLAN | Jan 5-11

Day 1

Sculpt & Elevate - Total Body

33min

intermediate,advanced,satisfying,full body,abs,glutes,upper body,Pilates x strength,weights,dumbbells,yoga block

Express Lower Body Power x Weights

16min

intermediate,savage,legs,glutes,upper body,weights,cardio hiit,bodyweight,dumbbells

day 2

Sculpt & Shred - Oblique Flow

26min

advanced,savage,intermediate,upper body,abs,full body,Pilates x strength,weights,Pilates x HIIT,cardio hiit,pilates ball,bodyweight,dumbbells

Spicy Core & Oblique Flow

17min

intermediate,advanced,satisfying,abs,Pilates x strength,Pilates x HIIT,Pilates x Calm,pilates ball

Day 3

The Booty Growth Formula

46min

advanced,intermediate,savage,legs,glutes,Pilates x strength,weights,Pilates x HIIT,pilates ball,mini band,dumbbells,bodyweight,yoga block

Day 4

30 min Walk or Jog

Day 5

20 Minute Total Body Cardio Workout

20min

intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

Standing Upper body burn

22min

beginner,intermediate,satisfying,legs,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells

Day 6

Express Leg & Booty Band Burnout

11min

intermediate,beginner,satisfying,legs,glutes,cardio hiit,bodyweight,mini band

Pilates Sculpt

28min

intermediate,beginner,satisfying,full body,upper body,abs,glutes,legs,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,dumbbells

Day 7

Deep Hip Mobility & Stretch Flow

23min

bodyweight,full body,glutes,legs,abs,upper body,chill,advanced,beginner,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x Yoga,stretch & flow

45 MINUTE PLAN | Dec 29 -Jan 4

Day 1

Sculpt & Elevate - Total Body

33min

intermediate,advanced,satisfying,full body,abs,glutes,upper body,Pilates x strength,weights,dumbbells,yoga block

9 Minute Core Crusher - Express Sixpack

10min

advanced,intermediate,savage,cardio hiit,bodyweight,pilates & yoga fusion,abs

day 2 (cable or band)

Hip & Glute Activation Workout

15min

beginner,intermediate,advanced,satisfying,legs,glutes,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells,mini band,Ankle Weights

25 Minute Glute & Hamstring Gym Workout

26min

advanced,intermediate,savage,dumbbells,weights,legs,glutes

Day 3

Fiery Pilates — Abs & Booty

25min

advanced,savage,legs,glutes,abs,upper body,full body,Pilates x strength,Pilates x HIIT,Ankle Weights,bodyweight,mini band

Mini Band Core Sculpt

15min

intermediate,satisfying,full body,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band

Day 4

30 min Walk or Jog

Day 5

Booty & Hip Isolation

20min

intermediate,satisfying,legs,glutes,upper body,full body,beginner,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,dumbbells

Inner Thigh & Deep Core Shred

21min

intermediate,advanced,beginner,satisfying,legs,abs,Pilates x strength,Pilates x Calm,pilates ball

Day 6

Core Couture 360 - Pilates Ball

38min

advanced,savage,abs,cardio hiit,Pilates x strength,Pilates x Calm,pilates ball

Day 7

Deep Hip Mobility & Stretch Flow

23min

bodyweight,full body,glutes,legs,abs,upper body,chill,advanced,beginner,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x Yoga,stretch & flow

45 MINUTE PLAN | Dec 29 -Jan 4

Day 1

Sculpt & Elevate - Total Body

33min

intermediate,advanced,satisfying,full body,abs,glutes,upper body,Pilates x strength,weights,dumbbells,yoga block

9 Minute Core Crusher - Express Sixpack

10min

advanced,intermediate,savage,cardio hiit,bodyweight,pilates & yoga fusion,abs

day 2 (cable or band)

Hip & Glute Activation Workout

15min

beginner,intermediate,advanced,satisfying,legs,glutes,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells,mini band,Ankle Weights

25 Minute Glute & Hamstring Gym Workout

26min

advanced,intermediate,savage,dumbbells,weights,legs,glutes

Day 3

Fiery Pilates — Abs & Booty

25min

advanced,savage,legs,glutes,abs,upper body,full body,Pilates x strength,Pilates x HIIT,Ankle Weights,bodyweight,mini band

Mini Band Core Sculpt

15min

intermediate,satisfying,full body,abs,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band

Day 4

30 min Walk or Jog

Day 5

Booty & Hip Isolation

20min

intermediate,satisfying,legs,glutes,upper body,full body,beginner,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,mini band,dumbbells

Inner Thigh & Deep Core Shred

21min

intermediate,advanced,beginner,satisfying,legs,abs,Pilates x strength,Pilates x Calm,pilates ball

Day 6

Core Couture 360 - Pilates Ball

38min

advanced,savage,abs,cardio hiit,Pilates x strength,Pilates x Calm,pilates ball

Day 7

Deep Hip Mobility & Stretch Flow

23min

bodyweight,full body,glutes,legs,abs,upper body,chill,advanced,beginner,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x Yoga,stretch & flow

45 MINUTE PLAN | Dec 22-28

Day 1

Deep Glute Activation With Ankle Weights

26min

Ankle Weights,glutes,legs,satisfying,beginner,advanced,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x strength,Pilates x Yoga,weights

Cristiano Ronaldo's Ab Workout

20min

advanced,savage,bodyweight,cardio hiit,abs

day 2

Sculpt & Shred - Oblique Flow

26min

advanced,savage,intermediate,upper body,abs,full body,Pilates x strength,weights,Pilates x HIIT,cardio hiit,pilates ball,bodyweight,dumbbells

Standing Upper body burn

22min

beginner,intermediate,satisfying,legs,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells

Day 3

The Booty Growth Formula

46min

advanced,intermediate,savage,legs,glutes,Pilates x strength,weights,Pilates x HIIT,pilates ball,mini band,dumbbells,bodyweight,yoga block

Day 4

30 min Walk or Jog

Day 5

45 Minute Full Body Pilates Sculpt

45min

intermediate,satisfying,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,mini band,legs,glutes,abs,upper body,full body

Day 6

Booty Band Burnout

29min

intermediate,satisfying,glutes,legs,Pilates x strength,cardio hiit,Pilates x HIIT,mini band,yoga block,abs

13 Minute Total Abs & Core Workout

13min

intermediate,savage,cardio hiit,bodyweight,abs

Day 7

Gentle Full Body Mobility & Stretch Flow

16min

bodyweight,full body,chill,advanced,beginner,intermediate

45 MINUTE PLAN | Dec 22-28

Day 1

Deep Glute Activation With Ankle Weights

26min

Ankle Weights,glutes,legs,satisfying,beginner,advanced,intermediate,pilates & yoga fusion,Pilates x Calm,Pilates x strength,Pilates x Yoga,weights

Cristiano Ronaldo's Ab Workout

20min

advanced,savage,bodyweight,cardio hiit,abs

day 2

Sculpt & Shred - Oblique Flow

26min

advanced,savage,intermediate,upper body,abs,full body,Pilates x strength,weights,Pilates x HIIT,cardio hiit,pilates ball,bodyweight,dumbbells

Standing Upper body burn

22min

beginner,intermediate,satisfying,legs,upper body,weights,cardio hiit,Pilates x strength,Pilates x HIIT,bodyweight,dumbbells

Day 3

The Booty Growth Formula

46min

advanced,intermediate,savage,legs,glutes,Pilates x strength,weights,Pilates x HIIT,pilates ball,mini band,dumbbells,bodyweight,yoga block

Day 4

30 min Walk or Jog

Day 5

45 Minute Full Body Pilates Sculpt

45min

intermediate,satisfying,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,mini band,legs,glutes,abs,upper body,full body

Day 6

Booty Band Burnout

29min

intermediate,satisfying,glutes,legs,Pilates x strength,cardio hiit,Pilates x HIIT,mini band,yoga block,abs

13 Minute Total Abs & Core Workout

13min

intermediate,savage,cardio hiit,bodyweight,abs

Day 7

Gentle Full Body Mobility & Stretch Flow

16min

bodyweight,full body,chill,advanced,beginner,intermediate