Total Body Transformation Calendar

This calendar combines our HIIT, Definitions, and Power 20 programs for a truly total-body fitness regimen that will sculpt and define your body from head to toe. It’s the perfect combination of cardio and strength training using circuits, intervals and kickboxing.

Workout your upper body with strength training moves that use both your own bodyweight and dumbbells or resistance bands; define a leaner lower body with moves like squats and lunges. Strengthen your core and sculpt lean, sexy abs with both our Belly Blast workout and Muffin Top Melter. Add in some recovery with the yoga workouts and this will be a transformative month! Chris will guide you through each intense workout to truly makeover your entire body.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.


  • 30 Minute Core HIIT
    31:20

    This 30-minute HIIT ab workout is High Intensity Interval Training. It uses short, intense bursts of movement that will increase your heart rate while boosting your calorie burn like no other workout you’ve tried. This 30-minute HIIT ab workout is core-body focused, allowing you to strengthen and tone your entire core body, encompassing both your back and abs.

    Equipment needed:
    Mat

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  • 30 Minute Upper Body HIIT
    31:23

    This 30-minute upper body HIIT workout is High Intensity Interval Training. The short, intense bursts of an elevated heart rate will rev your metabolism like no other workout and will burn mega calories. This 30-minute upper body HIIT workout will help you firm up the chest, back, shoulders, and arms. HIIT workouts are not for the faint of heart, but with enough time and practice, everyone can reap the benefits. Chris will provide plenty of encouragement throughout this fast and furious 30 minutes.

    Equipment needed:
    Mat
    Weights

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  • 30 Minute Total Body HIIT
    31:32

    Are you ready to sweat? This 30-minute HIIT total body workout features High Intensity Interval Training to rev your metabolism, build muscle, and torch calories. The short, intense bursts of an elevated heart rate help you burn calories fast and accomplish more in less time. This 30-minute HIIT total body workout is the total package, incorporating multiple muscle groups all at the same time.

    HIIT workouts are hard work, but with enough time and practice, everyone can reap the benefits and have fun doing it. Chris will provide plenty of encouragement throughout this fast and furious 30 minutes. However, if you are just beginning, don’t worry—modifications are given throughout the workout as needed.

    Equipment needed:
    Mat
    Weights

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  • 30 Minute Lower Body HIIT
    32:19

    Work harder, not longer. This lower body 30-minute HIIT workout is just that—high intensity. The short, intense bursts of an elevated heart rate will rev your metabolism like no other workout and will burn mega calories. This 30-minute HIIT workout is focused on helping you firm up the buns and tone the legs. HIIT workouts are not for the faint of heart, but with enough time and practice, everyone can reap the benefits. Chris will provide plenty of encouragement! However, if you are just beginning, don’t worry—modifications are given throughout the workout as needed.

    Equipment needed:
    Mat
    Weights

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  • 20 Minute Yoga Flow
    20:43

    This 20-minute yoga workout is a great practice to do several times a week in addition to other workouts or on its own to begin or strengthen your yoga practice. In addition to the physical benefits of yoga, experience the power of the mind-body connection with this dynamic, 20-minute flow. Even if you are a beginner, this 20-minute yoga workout is a wonderful practice. You can take the poses deeper or use the given modifications as needed. Plus, it can be done anywhere at any time and is the perfect yoga routine to fit into your busy schedule.

    Equipment needed:
    Mat

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  • Core Blast Pilates
    30:33

    This Pilates-inspired workout will sculpt your core and give you defined, sexy abs and increased core body strength. As a Pilates-trained instructor, Chris will guide you through each methodical move, designed to target specific muscles in your core.

    Equipment needed:
    Mat

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    33:44

    Burn and firm the whole body in this intense total body circuit workout that targets multiple muscle groups to define and sculpt your physique. This circuit style workout utilizes four key exercises, performing each of the four moves for 45 seconds, making one complete round. Repeat that round again then move on to the next one.

    Equipment needed:
    Mat
    Weights

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  • Upper Body Resculpt
    30:08

    This 30-minute workout is all about sculpting a stronger, more defined upper body. This upper body weight workout will strengthen your biceps, triceps, chest, shoulders and back while pushing you to your limits. The effectiveness of this workout comes from performing supersets–two exercises in a row for the same muscle group with little rest in-between. You’ll do these two exercises for the same muscle group two times in a row, then take a quick active recovery before moving on to the next focused area.

    Equipment needed:
    Mat
    Weights
    Step or sturdy chair

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  • Lower Body Burn
    32:42

    Sculpt and tone your lower body with this circuit workout that gets your heart pumping and your muscles burning. This lower body circuit is intense and all about defining your muscles–no plyometrics involved, just strictly strength. You won’t get bored with the variety of squats, lunges and other fun, yet effective lower body moves. In 30 minutes, Chris will guide you through circuits designed to firm and tone your legs, buns and more. In addition, several moves will engage your abs for added balance and core strengthening.

    Equipment needed:
    Mat
    Weights
    Step or sturdy chair

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  • Cardio Kickbox
    22:05

    This is a cardio-based workout with simple and effective boxing moves that will get your heart pumping in no time. Constant but not complicated drills including kicks, punches, and blocks will blast fat while boosting your self-confidence. It’s a fast-paced cardio kickboxing routine that’s easy on your joints. This cardio kickboxing routine is a steady, cardio-paced workout that’s full of punches, jabs, kicks and blocks. These powerful boxing moves will get you in your aerobic zone, allowing you to burn fat and calories while feeling strong and confident.

    Equipment needed:
    None

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  • Power Flow Yoga
    22:18

    This is a heart-pumping Vinyasa power flow yoga practice that will take you through a series of flowing poses to increase your flexibility and energize your mind and body. Chris is friendly and calming, reminding you to breathe deeply through each of the poses to get maximum benefits. Flow through each pose as you strengthen and lengthen your body.

    This power flow yoga is the perfect complement to existing workouts or great as a standalone yoga practice where you want continuous, flowing movement.

    Equipment needed:
    Mat

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  • Muffin Top Melter
    12:03

    The muffin top melter is only 10 minutes of intense core work, but after you try it once, you’ll see why it’s no joke. Get down to business with nine exercises in a row; forty-five seconds each. Using all core muscles, this intense muffin top melter incorporates your abs and back and strengthens the entire core body.

    Equipment needed:
    Mat
    Weights

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  • Slow Burn
    22:21

    This interval-based workout will seriously burn calories and firm up muscles! Slow burn involves periods of intense work followed by short periods of rest. Do nine exercises in a row; two rounds each. Don’t let the name fool you–this slow burn is exactly that: a muscle-burning, calorie-burning workout that will make you feel stronger, leaner, and more powerful by the time you’re through.

    Equipment needed:
    Mat
    Weights

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  • Circuits in 6
    24:23

    Try this intense, full body circuit workout that incorporates both strength and cardio to simultaneously sculpt muscles and burn calories. This workout utilizes athletic based moves involving plyometrics and dumbbells to give you maximum results. This full body circuit workout is high-energy and takes you through six exercises in a row, for one minute each.

    Equipment needed:
    Mat
    Weights

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  • Pyramid Power
    21:35

    Power up, shape your body and become a more fit you with this powerful pyramid workout that will sculpt your entire body. This workout is interval-based and called Pyramid Power for a reason!

    Equipment needed:
    Mat
    Weights

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  • 10 Minute Workout
    10:42

    This 10-minute workout is a great lower-body routine filled with targeted exercises to firm up your backside and its appearance. Use this quick booty blast as an add-on to any of your daily workouts or try it on its own to sculpt and tone your lower body.

    Equipment needed:
    Mat
    Weights

    Watch Now >>