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Drop a Dress Size Plan

By Stacey Mebs
20
workouts
4
WEEKs
High
Commitment

Start this Workout Plan
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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 28 days of guided programming
  • 20 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Dumbbells
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Chair
Keywords
toning weight loss cardio clean eating
About this workout plan
This workout plan is for people that already exercise, but want to increase the intensity of their regular workouts and pick it up a bit. The focus is on cardio and toning, to help you drop that dress size you've been wanting to lose! Remember to follow a clean eating diet to get the full benefits of the plan!
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Your coach
Stacey Mebs

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Cardio Day  
35 min
work
Sports Conditioning 
33 min
rest
Rest Day 
work
Strength Training 
18 min
work
Cardio Day - Kickboxing 
29 min
work
Rest and Rejuvenate Day - Yoga 
31 min
rest
Rest Day 
work
Cardio Day - Interval Training 
30 min
work
Sports Conditioning 
20 min
rest
Rest Day  
work
Strength Training - Boot Camp 
46 min
work
Cardio Day - Kickboxing 
34 min
work
Rest and Rejuvenate Day - B... 
24 min
rest
Rest Day 
work
Cardio Day - Interval Training 
35 min
work
Sports Conditioning 
33 min
rest
Rest Day 
work
Strength Training - Bootcamp 
18 min
work
Cardio Day - Kickboxing 
54 min
work
Rest and Rejuvenate Day - P... 
28 min
rest
Rest Day 
work
Cardio Day - Interval Training 
30 min
work
Sports Conditioning 
20 min
rest
Rest Day 
work
Strength Training 
47 min
work
Cardio Day - Kickboxing! 
56 min
work
Rest and Rejuvenate Day - P... 
32 min
rest
Rest Day 
Day 1  work Cardio Day   35 min
Day 2  work Sports Conditioning  33 min
Day 3  rest Rest Day
Day 4  work Strength Training  18 min
Day 5  work Cardio Day - Kickboxing  29 min

workouts included in this plan

  • Cardio Drills
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    Bootcamp
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    None
    400 - 450
    calories
    35
    minutes
    30 exercises for one minute each with all-out effort turn this workout into an intense sweat session.
    day 1
  • Plyometric Sports Conditioning
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    Sports Conditioning
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    Yoga Mat
    350 - 400
    calories
    33
    minutes
    Shred and tone your legs and increase your athleticism with an intense workout that's designed to burn fat.
    day 2
  • Climb, Squat, Push, Sweat!
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    Bootcamp
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    Yoga Mat
    200 - 250
    calories
    18
    minutes
    You'll complete 300 mountain climbers, 200 squats, and 100 push ups (all different kinds) in this express 15-minute workout.
    day 4
  • HIIT It and Quit It
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    Cardio Kickbox
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    None
    325 - 375
    calories
    29
    minutes
    This quick and high energy workout perfectly combines kickboxing with HIIT drills for that metabolic boost and total body workout!
    day 5
  • Yoga Express
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    Beginner Yoga
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    Yoga Mat
    150 - 200
    calories
    31
    minutes
    Work every part of your body from your toes to your head in just 30 minutes with Robert's signature yoga class.
    day 6
  • Slim & Strong: Drills
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    Bootcamp
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    Yoga Mat
    350 - 400
    calories
    30
    minutes
    This intense bootcamp workout features five exercises for one minute each for five rounds of sweat-inducing drills.
    day 8
  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 9
  • Butt-Kicking Extreme Boot Camp
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    Bootcamp
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    Dumbbells
    550 - 600
    calories
    46
    minutes
    This extremely challenging total body routine is for the advanced athletes who want to test their physical and mental limits.
    day 11
  • Gritty Cardio Kickbox
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    Cardio Kickbox
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    None
    350 - 400
    calories
    34
    minutes
    Punches, jabs, athletic drills and everything in between are set to a heart-pumping beat that'll motivate your workout.
    day 12
  • Flex Barre Total Body Express
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    Barre
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    Chair
    250 - 300
    calories
    24
    minutes
    A form focused, Barre-inspired total body workout with an emphasis on toning the thighs and glutes will create a long, lean, sculpted body.
    day 13
  • Cardio Drills
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    Bootcamp
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    None
    400 - 450
    calories
    35
    minutes
    30 exercises for one minute each with all-out effort turn this workout into an intense sweat session.
    day 15
  • Plyometric Sports Conditioning
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    Sports Conditioning
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    Yoga Mat
    350 - 400
    calories
    33
    minutes
    Shred and tone your legs and increase your athleticism with an intense workout that's designed to burn fat.
    day 16
  • Climb, Squat, Push, Sweat!
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    Vac9ignso0n3qc4iwo8g?cache=true
    Bootcamp
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    Yoga Mat
    200 - 250
    calories
    18
    minutes
    You'll complete 300 mountain climbers, 200 squats, and 100 push ups (all different kinds) in this express 15-minute workout.
    day 18
  • Double Header: Total Body Urb...
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    Cardio Kickbox
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    None
    575 - 625
    calories
    54
    minutes
    This double-header combines Drop It Like A Squat & Mama Said Knock You Out for a longer, total body workout.
    day 19
  • Awaken the Core
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    Pilates
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    Yoga Mat
    200 - 250
    calories
    28
    minutes
    This mat pilates class will focus on flow and transition as you sculpt and tone your core through a series of exercises.
    day 20
  • Slim & Strong: Drills
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    Bootcamp
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    Yoga Mat
    350 - 400
    calories
    30
    minutes
    This intense bootcamp workout features five exercises for one minute each for five rounds of sweat-inducing drills.
    day 22
  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 23
  • 50-Min Power Lab
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    Strength Conditioning
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    Dumbbells
    475 - 525
    calories
    47
    minutes
    With a full 50 minute workout you'll get a great warm-up that leads into ab work, a lifting circuit, a dumbbell complex and then a tough, big finisher to burn fat and build muscle.
    day 25
  • Double Header: UrbanKick Comb...
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    Cardio Kickbox
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    None
    625 - 675
    calories
    56
    minutes
    This double-header combines Double Dog Dare & Off the Grid for a longer, total body workout.
    day 26
  • The Classic Pilates Body
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    Pilates
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    Yoga Mat
    235 - 285
    calories
    32
    minutes
    Get ready to create the classic pilates body with a series of exercises that will target your whole body, leaving no muscles behind.
    day 27

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