The Moves

Up the Hill!

Equipment needed: mat, band, and a hill (or stairs).

Type of workout: This will be a simple full-body workout including cardio. Intensity is variable, can be easy or hard. I’d recommend keeping it low to medium intensity, good for recovery following Week 4.

Warm-up: Plant your mat at the bottom of the hill or the stairs with your band. Start with a light warm-up, walking up the hill. Do at least 5 minutes of cardio and a typical warm-up that your trainer leads you through every morning (arm circles, drinking birds, squats, etc.).


  • 20 weighted squats using band. Loop band under feet while completing squats.
  • 10 pushups on mat
  • 20 band rows. Loop band under feet, bend knees slightly & hinge forward with a straight back. Row band, squeezing shoulder blades together.
  • 1-2 minute plank. Hold as long as you can.
  • Run or walk up the hill! Do 3 rounds of the hill. Recover as you come to the bottom of the hill or stairs.
  • Repeat this up to 3x.

Stretch & cool-down afterwards!


-Contributed by Trainer Melissa