MEREDITH SHIRK CPT, FNS, WLS

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 Welcome to Your One & Done Workout and Exercise Guide!

What You Need for Your Workouts 1

Tips and Tricks 2-4

Exercise Calendars 5-8

Workout Routines 9-16

Workout Descriptions 17-19

 Hey! It’s Mere...
I am super happy you are here because
that means you are ready to get lean,
with your exclusive follow along ‘One-
Minute Workouts’. Here, you’ll find
everything you need to get started right
away! Remember, this is only a guide and
your follow-along workouts can be found
below to download at your convenience.

What You Need for Your Workouts:

The greatest part is that you don’t need ANY equipment.

The only things you need are:

Yourself

A Mat or Towel

A Watch (digital or with second hand) or Timer

Water

1
Tips and Tricks
There are 14 One Minute Workouts, 1 Warm-Up Workout, and 1 Flow-Down Workout.

Some Basics
Each of the 14 ‘One-Minute Workouts’ are 10 minutes long with:
• A set 2-minute warm-up
• A 7-minute sprint and recover cycle
• A set 1-minute flow-down

The warm-up and the flow down will be the same for each One Minute Workout, but the
sprint and recover cycle will be chosen from a set of unique combinations for each
movement.

These workouts are based on sprint interval training.

Within the Sprint and Recover Cycle:

• You will perform 20 seconds of sprint interval training (SIT), followed by 2 minutes of
active recovery. This cycle is repeated 3 times for a total of 7-minutes.

Putting It All Together

I have linked your warm-up and flow down 4 times, creating 4 unique workouts that have you
only performing your SIT for a total of one-minute.

2
How to “Downscale” Each Workout
If you are having a hard time keeping up with the sprint-recover cycle, IT’S OK! I want you to
do your best and remember…

…one minute is all you need. Just by giving it your best, you will build a habit structure that
will make you MASSIVELY successful in the long-run!

Take your time.

I want you to succeed. If you need to slow down, then slow down, BUT DO NOT stop.
Consistency is key, and I want you to do 110% of what your ability can handle. We can build
you up!

How to “Up” Each Workout

Decrease recovery time between your sprint intervals, so instead of 2 minutes, take 1 minute
of active recovery.

Increase the amount of cycles. Although you will get amazing results from the traditional
One Minute Workout, you can always increase the number of sprint-recover cycles that you
perform. Instead of 3 cycles, you can increase it to 4 or 5 cycles.

Add small weights to appropriate exercises. You can add weights to things like squats,
presses, rows, etc.

3
Workout Times and Days
I am a HUGE fan of morning workouts, but I know that some of you may not be so “morning-
oriented”. The MOST important thing is that you actually DO the workout. I don’t care what
time you get it done, just GET IT DONE!

Off Days
As you will notice on the workout calendar, you have 4 workout days. You can always
increase this.

On your off days, I have assigned you to do a 20-minute walk OR doing something active.

I encourage you to do more than a 20-minute or longer walk. You can also use one of your
workouts on these days, if you are feeling energized!

4
Workout Calendars
For the workout calendars, you have different workout days, based on your fitness level.

At the Beginner Level, you should work out 3 times per week.

At the Intermediate Level, you should work out 4 times per week.

At the Advanced Level, you should work out 5-7 times per week.

We have provided one sample workout for each fitness level, but you adjust the frequency
and the days based on your own needs.

Check off each workout, as you complete it!

5
BEGINNER
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUT WALK WORKOUT WALK

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

ACCELERATE 20 MINUTE BURST 20 MINUTE BLAST 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUT WALK WORKOUT WALK

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

SLIMMER 20 MINUTE LEAN OUT 20 MINUTE DYNAMIC 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUTS WALK WORKOUT WALK

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN 20 MINUTE

FUN DAY
WORKOUT WALK WORKOUT WALK WORKOUT WALK

DAY 29 DAY 30 DAY 31

STRENGTHEN 20 MINUTE INVIGORATE

WORKOUT WALK WORKOUT

6
INTERMEDIATE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED 20 MINUTE AGILITY 20 MINUTE MOMENTUM 20 MINUTE ACCELERATE

WORKOUT WALK WORKOUT WALK WORKOUT WALK WORKOUT

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

BURST 20 MINUTE BLAST 20 MINUTE SLIMMER 20 MINUTE LEAN OUT

WORKOUT WALK WORKOUT WALK WORKOUT WALK WORKOUT

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

DYNAMIC 20 MINUTE TORCH 20 MINUTE TONE 20 MINUTE TIGHTEN

WORKOUT WALK WORKOUT WALK WORKOUT WALK WORKOUT

DAY 22 DAY 23 DAY 24

STRENGTHEN 20 MINUTE INVIGORATE

WORKOUT WALK WORKOUT

7
ADVANCED
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SPEED AGILITY MOMENTUM ACCELERATE BURST BLAST 20 MINUTE

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WALK

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

SLIMMER LEAN OUT DYNAMIC TORCH TONE TIGHEN 20 MINUTE

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WALK

DAY 15 DAY 16

STRENGTHEN INVIGORATE
WORKOUT WORKOUT

8
Warm-Up & Flow-Down
Do the Warm-Up before each workout and the Flow-Down after.

WARM UP:

EXERCISE TIME
Good Mornings 30 Seconds
Squat-Reach 30 Seconds
Squat-Twist 30 Seconds
Butt Kicking Jacks 30 Seconds

FLOW DOWN:

EXERCISE TIME
Around the World (R) 15 Seconds
Around the World (L) 15 Seconds
Hip Circles 15 Seconds
Child’s Pose 15 Seconds

9
One-Minute Workout Sprint-Recover Cycles

Speed - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Air Squats 20 Seconds
Good Mornings 2 Minutes
Butt Kicking Jacks 20 Seconds
Hip Circles 2 Minutes
Knee to Hand 20 Seconds
Open Palm Twist 2 Minutes

Agility - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Side to Side Step 20 Seconds
RDL 2 Minutes
Modified Push Ups 20 Seconds
Arm Criss-Cross 2 Minutes
Overhead Swing 20 Seconds
Hip Opens 2 Minutes

10
 Momentum - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
T Leg Lift 20 Seconds
Side to Side Reach 2 Minutes
Monkey Pumps 20 Seconds
Glute Bridge 2 Minutes
Squat Punch 20 Seconds
High Wide Side Knees 2 Minutes

Accelerate - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Stationary Lunge 20 Seconds
Nordic Skier 2 Minutes
Stationary Lunge
20 Seconds
Plank on Knees 2 Minutes
Oblique Leg Twist 20 Seconds
Hip Flexor Stretch 2 Minutes

11
 Burst - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
High Knee March 20 Seconds
Overhead Side Reaches 2 Minutes
Opp. Arm/Leg Reach Standing 20 Seconds
Overhead Side Reaches 2 Minutes
Opp. Arm/Leg Reach Standing 20 Seconds
Side to Side Butt Kick 2 Minutes

Blast - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Wall Climber 20 Seconds
Open Palm Twist 2 Minutes
Groiners 20 Seconds
Standing Hip Rotation 2 Minutes
Chest Squeeze March 20 Seconds
Bent over Streamline Rotation 2 Minutes

12
 Slimmer - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Overhead Swing 20 Seconds
Cat Cow 2 Minutes
Tricep Kick Back 20 Seconds
Side to Side Leg Lifts 2 Minutes
Plank on Knees 20 Seconds
Alt. Figure 4 2 Minutes

Lean Out - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Crab Touch Up 20 Seconds
Hip Presses
2 Minutes
Side Step Butt Kicks 20 Seconds
Triangle to Warrior Two 2 Minutes
Hip Circles 20 Seconds
Side Leg Lifts 2 Minutes

13
 Dynamic - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
High Wide Side Knees 20 Seconds
Standing Straight Leg Alt Extensions 2 Minutes
Bird Dog 20 Seconds
Full Body Extensions 2 Minutes
Bird Dog 20 Seconds
Side Stretch Reach With Knee 2 Minutes

Torch - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Side Step 20 Seconds
Child’s Pose to Up Dog 2 Minutes
Sumo Pulses 20 Seconds
Butt Kicks 2 Minutes
Overhead Reach 20 Seconds
Squat Hold 2 Minutes

14
 Tone - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Straight Leg Extension 20 Seconds
Around the World 2 Minutes
Kick Boxer Knee 20 Seconds
Open Palm Twist 2 Minutes
Forward and Back Step 20 Seconds
Hip Opens 2 Minutes

Tighten - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Step Jacks
20 Seconds
Child’s Pose to Up Dog 2 Minutes
Floating Tricep Dip 20 Seconds
Mountain Climber Hops 2 Minutes
Squat Reach 20 Seconds
Leg Shake Out 2 Minutes

15
 Strengthen - One Minute Workout
20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Chest Squeeze 20 Seconds
Side Reach 2 Minutes
Knee to Hand 20 Seconds
Triangle to Warrior Two 2 Minutes
Heisman 20 Seconds
Alt. Figure Four 2 Minutes

Invigorate - One Minute Workout

20 seconds of work
2 minutes active recovery
Increase number of rounds for a more advanced workout- May be Repeated 2-3 times

EXERCISE TIME
Cross Knees
20 Seconds
Head to Hand 2 Minutes
Butt Kicking Jacks 20 Seconds
Good Mornings 2 Minutes
High Wide Side Knee 20 Seconds
Open Palm Twist 2 Minutes

16
WORKOUT DESCRIPTIONS:
GOOD MORNINGS:
Start from standing
Press hips down and back
Reach through your legs
Swing your arms to the sky
Pull open your rib cage

AROUND THE WORLD:

Start from standing
Chest is up
Shoulders back
Squat down
Bring your hands all the way around and up towards the sky
Alternating your direction

CHILD’S POSE:
Sit back on your heels kneeling on the floor
Lower your torso and stretch your arms forward
Inch your fingers forward as far as you can

RDL:
Start with feet hip width apart and maintain strong core
Press through heels and hinge forward at the hips with a flat back
Pull the belly button towards spine
Trace the tops of your thighs down towards your ankles as you push your hips backward
Retrace the same motion back to standing position while squeezing the glutes
17
MONKEY PUMPS:
Starting position: arm at a 90 degree angle shoulders in line with elbow like a “goal post”
Chest up, shoulders back, sitting into your core
Bring forearms, palms, and elbows to center to touch, return to “goal post”
Straighten arms up toward the sky and reach

NORDIC SKIER:
Right hand up (reaching)
Left knee up
Then alternate

GROINER:
Starting on hands and knees
Step right foot out to your right elbow then back
Alternate

CHEST SQUEEZE MARCH:

Start by marching in place
Then bring your elbows up, arms in a 90 degree angle in front of you
Bring your elbows together (squeezing) while marching place

BENT OVER STREAMLINE ROTATION:

Chest up, shoulders back
Bend over
Put your hands out in front of you, and move back and forth reaching your hands to the left
and the right keeping them together

18
CAT COW:
Get on your hands and knees
Tuck your tailbone under, rolling your spine upward
Then look up to the sky, arching your spine towards the ground

ALTERNATE FIGURE FOUR:

Lay down on your back
Place your right ankle on your left knee
Gently press right hand on right knee while carefully pulling back of left thigh with left hand
Push your belly button in towards your spine
Alternate

TRIANGLE TO WARRIOR 2:
Place your right foot forward, place your left foot back perpendicular to right foot
Place your arms above your head into a triangle position
Lower your body down bringing your arms out to a “T”
Then raise your body, bringing your arms back to a triangle

BIRD DOG:
Go onto your hands and knees
Extend your left leg, and extend your right arm
Alternate by crunching opposite arm and leg in to chest

HEISMAN:
Step to the side bring opposite knee up and hold for a second
Alternate

19