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Upgrade Your Health, Diet & Lifestyle

By Laura Dawn
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
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Resistance Band
Keywords
recipes healthy recipes healthy living Raw food
About this workout plan
Only 28 Days to a healthier, happier you! This course focuses on transitioning to plant-based, high-raw diet and teaches you how to implement a holistic approach to healthful living.
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Your coach
Laura Dawn

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
rest
Introductions 
work
Total Body Conditioning 
29 min
work
Get Long, Get Limber 
46 min
rest
Day 4 
work
Tone It Up: Upper Body & Co... 
28 min
work
Restore, Recharge: Yoga Flow 
33 min
work
Short & Sweet: Cardio Burst 
20 min
rest
Week 2, Day 1 
work
Pulses, Pulses, Pulses 
45 min
work
Mama Said Knock You Out 
25 min
rest
Week 2, Day 4 
work
Building Core Strength 
15 min
work
Exhale It Out 
31 min
work
It's all about the mind... 
35 min
rest
Week 3, Day 1 
rest
Week 3, Day 2 
work
Fight & Flow 
32 min
work
Lean and Strong 
34 min
work
Pulses All Around 
31 min
work
Blast Fat 
16 min
work
Building Strength 
29 min
rest
Introductions 
work
Core Focus 
25 min
work
Get Long, Get Limber 
46 min
rest
Day 4 
work
Total Body Tone 
18 min
work
Core Challenge 
19 min
work
Lower Body Toning 
24 min
Day 1  rest Introductions
Day 2  work Total Body Conditioning  29 min
Day 3  work Get Long, Get Limber  46 min
Day 4  rest Day 4
Day 5  work Tone It Up: Upper Body &...  28 min

workouts included in this plan

  • Total Body Toning
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    Body Weight Sculpting
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    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 2
  • Double Header: Pilates & Stretch
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    Pilates
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    Resistance Band
    295 - 345
    calories
    46
    minutes
    This double header combines The Classic Pilates Body & Dynamic Stretch to sculpt, lengthen and stretch your muscles.
    day 3
  • Stoked Upper Body & Core
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    Strength Conditioning
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    Dumbbells
    280 - 330
    calories
    28
    minutes
    GET STOKED to challenge your upper body and core with this 30 minute strength-based workout.
    day 5
  • Rest & Restore Flow
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    Stretch & Restore
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    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 6
  • 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 7
  • Skinny Jean Workout
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    Strength Conditioning
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    Dumbbells
    375 - 425
    calories
    45
    minutes
    Rock your skinny jeans with confidence after this lower body-focused workout.
    day 9
  • Mama Said Knock You Out
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    Cardio Kickbox
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    None
    275 - 325
    calories
    25
    minutes
    Knock it out with dynamic punch combinations in this powerful and high energy workout.
    day 10
  • Sprint: Core Crusher
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    Bootcamp
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    Dumbbells
    140 - 190
    calories
    15
    minutes
    Strengthen your abs and back through various high-intensity & recovery moves in only 15 minutes.
    day 12
  • 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 13
  • Shrink Session: Mind & Body
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    Dance (Pop)
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    None
    325 - 375
    calories
    35
    minutes
    This dance workout is all about resistance and resilience with powerful mantras that'll motivate you to finish strong.
    day 14
  • Warrior Fight Club
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    Yoga Boxing
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    Yoga Mat
    250 - 300
    calories
    32
    minutes
    Combine elements of boxing and yoga to get a total body workout that'll have you sweating before you know it.
    day 17
  • Scoop & Squat
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    Pilates
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    Yoga Mat
    245 - 295
    calories
    34
    minutes
    Sculpt your abs, tone your legs and tighten your glutes with this energetic pilates class.
    day 18
  • Flex Barre Cardio Infused
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    Cardio Barre
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    Chair
    300 - 350
    calories
    31
    minutes
    An innovative barre routine designed to make you sweat, this workout includes bursts of cardio to get your heart rate pumping between isometric work.
    day 19
  • Tempo: Fat Fighter
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    HIIT
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    Dumbbells
    155 - 205
    calories
    16
    minutes
    Rev up your furnace with this circuit-based, full-body workout to skyrocket your fat-burning potential up to 48 hrs after your workout.
    day 20
  • Flex TRX Inspired Workout
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    HIIT
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    Yoga Mat
    325 - 375
    calories
    29
    minutes
    This TRX-inspired HIIT workout is high energy and high power as you will use your own body weight as resistance to push you to your limits.
    day 21
  • Stoked Crunchless Core
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    Core
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    Dumbbells
    225 - 275
    calories
    25
    minutes
    GET STOKED to tap into the powerhouse of your body with unique crunch-free core exercises. Think standing, dynamic and weighted movements to shock your abs into shape.
    day 23
  • Double Header: Pilates & Stretch
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    Pilates
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    Resistance Band
    295 - 345
    calories
    46
    minutes
    This double header combines The Classic Pilates Body & Dynamic Stretch to sculpt, lengthen and stretch your muscles.
    day 24
  • 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 26
  • Extreme Core Challenge
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    Core
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    Yoga Mat
    150 - 200
    calories
    19
    minutes
    This intense core workout will make you sweat but power through to feel your torso and back getting stronger.
    day 27
  • Whole Back, Booty, Band Workout
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    Pilates
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    Resistance Band
    195 - 245
    calories
    24
    minutes
    You will use your resistance band during this entire lower body and core focused workout.
    day 28

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