Thank you for trying us out!

Welcome to your MWLA trial! We’re glad that you’re here. Seriously.  That means somebody besides our proud parents are checking us out online.  

 

This will give you a little taste of how this works. These workouts are designed to build total body strength, lean out the body, and develop your fitness levels in a healthy, positive way!

 

In the full MWLA plan, you will receive -

 

  • 5 unique, workouts per week (so 20 per month!) delivered to your phone or computer

  • Dope Spotify workout playlists

  • Travel workouts

  • Scaleable workouts, so you can tailor them to YOUR fitness levels and available time!

  • Access to the MWLA Community! Ask questions, talk about workouts, and make friends over at our Facebook Community!

 

We hope that you like it, and decide to stick around!

Let’s test drive this thing!

Welcome to your trial workout!  Remember, all at home and gym MWLA workouts are designed using minimal equipment (dumbbells, step, resistance bands), while our travel workouts use only body weight and resistance bands that you can pack in your suitcase!  

 

Let’s get to it!

HIIT - 40 second workout

This workout is all about cardio conditioning, which means you'll be pushing your limits heart rate wise.  Every single exercise in this workout will be performed for  40 seconds, followed immediately by a 20 second rest.  For each block, you'll set your timer for 12 sets of 40 seconds on, 20 seconds off.  After you complete each block, just reset your timer back to the beginning of the 12 sets.

For beginners and/or for a 30 minute workout:  Perform blocks 1 and 3 only

Equipment:  Dumbbell set

Wakey wakey

Warm up

Perform each exercise for roughly 30 seconds, or if you don't feel like using a timer here, just count to 20-30 in your head.  This isn't about being precise on time, it's about giving you some dedicated time to wake up the joints and get blood moving into your muscles.  Perform for 1 round.  If you feel like you need more, perform another round.

Jack + knee raise

Step out squats with lat pull down

Walk out plank to rotation

Forward lunge with arm raise

Block 1

Beginners:  No change

Intermediate:  No change

Advanced:  No change

Perform 3 rounds of the following exercises.

Each exercise is performed for 40 seconds, followed by a 20 second rest.

After your last round (timer is complete), stop and recover.  Do not begin the next block until you can speak very comfortably.  You should feel ready to tackle the next block.

Traveling switch hops

Drop squats

Gunslingers

Mountain climb sprints

Block 2

Beginners:  No change

Intermediate:  No change

Advanced:  No change

Perform 3 rounds of the following exercises.

Each exercise is performed for 40 seconds, followed by a 20 second rest.

After your last round (timer is complete), stop and recover.  Do not begin the next block until you can speak very comfortably.  You should feel ready to tackle the next block.

Squat jump + inchworm push-up

Squat to chair

Bunny hops

Push-up hold + plank jacks

Block 3

Beginners:  No change

Intermediate:  No change

Advanced:  No change

Core strength and endurance

Follow the instructions on the slide and you're all set!  Scroll through only once.

Simmer down, now.

Cool down

Hold each stretch for about 15-20 seconds.

Sumo squat hold with shoulder press down (each side)

Downdog to plank

Runner's lunge (each side)

Quad stretch (L and R)

Shoulder stretch (L and R)

Chest opener

Back opener

Congratulations!  You made it! Click below to sweat with us daily! 

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 bejolly@jollybodiesfitness.com | Little Rock, Arkansas | Created by Lee Ann Jolly © 2020