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Drop A Dress Size, Without Dropping Muscle!

By Taylor Kiser
24
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
  • 24 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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Resistance Band
Keywords
dance cardio weight training toning weight loss fat loss
About this workout plan
Everyone has that pair of jeans in the back of their closet that they WISH they could fit back into! However, there is always a risk of dropping hard-earned muscles when trying to shed fight, which will not leave you with the body that you desired. This workout focuses on cardio AND weights to burn calories, but keep your tone!
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Your coach
Taylor Kiser

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Keep Those Arm Muscles Work... 
35 min
work
Swing Away The Calories! 
31 min
rest
REST REST REST 
work
Keep Those Legs Strong! 
34 min
work
Use The Weight Your Momma G... 
29 min
work
Metabolic Boosting Baby! 
29 min
work
Take It Easy 
33 min
work
Keep Those Arm Muscles Work... 
35 min
work
Swing Away The Calories! 
31 min
rest
Rest Rest Rest 
work
Keep Those Legs Strong! 
34 min
work
Use The Weight Your Momma G... 
29 min
work
Metabolic Boosting Baby! 
29 min
work
Take It Easy 
28 min
work
Keep Those Arm Muscles Work... 
35 min
work
Swing Away The Calories! 
31 min
rest
Rest Rest Rest 
work
Keep Those Legs Strong! 
34 min
work
Use The Weight Your Momma G... 
29 min
work
Metabolic Boosting Baby 
29 min
work
Take It Easy 
33 min
work
Keep Those Arm Muscles Work... 
35 min
work
Swing Away The Calories! 
31 min
rest
Rest Rest Rest 
work
Keep Those Legs Strong! 
34 min
work
Use The Weight Your Momma G... 
29 min
work
Metabolic Boosting Baby! 
29 min
work
Take It Easy 
15 min
Day 1  work Keep Those Arm Muscles W...  35 min
Day 2  work Swing Away The Calories!  31 min
Day 3  rest REST REST REST
Day 4  work Keep Those Legs Strong!  34 min
Day 5  work Use The Weight Your Momm...  29 min

workouts included in this plan

  • Pain & Pleasure: Upper Body
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    Strength Conditioning
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    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 1
  • Dumbbell / Kettlebell Power Lab
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 2
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 4
  • Total Body Toning
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    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 5
  • HIIT It and Quit It
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    Pcnstamt0u7yfwbcd2pz?cache=true
    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 6
  • Rest & Restore Flow
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 7
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 8
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 9
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 11
  • Total Body Toning
    Pbbcfuarmjbtkipqfigm?cache=true
    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 12
  • HIIT It and Quit It
    Rkihxgqqjyzlocqbba6o?cache=true
    Pcnstamt0u7yfwbcd2pz?cache=true
    Cardio Kickbox
    9hrem69xsc2onrqpkmou?cache=true
    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 13
  • Endurance Lab
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 14
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 15
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 16
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 18
  • Total Body Toning
    Pbbcfuarmjbtkipqfigm?cache=true
    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 19
  • HIIT It and Quit It
    Rkihxgqqjyzlocqbba6o?cache=true
    Pcnstamt0u7yfwbcd2pz?cache=true
    Cardio Kickbox
    9hrem69xsc2onrqpkmou?cache=true
    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 20
  • Rest & Restore Flow
    Gl4dobsjspknmehlye36?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 21
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 22
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 23
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 25
  • Total Body Toning
    Pbbcfuarmjbtkipqfigm?cache=true
    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 26
  • HIIT It and Quit It
    Rkihxgqqjyzlocqbba6o?cache=true
    Pcnstamt0u7yfwbcd2pz?cache=true
    Cardio Kickbox
    9hrem69xsc2onrqpkmou?cache=true
    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 27
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 28

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