9 WEEK BRAND NEW ME

This 9-week challenge is designed to help you level up your strength, consistency, and confidence without burning out. I guide you and coach you through the entire workout. I’m right there with you, cueing form, offering encouragement, and keeping you moving so you never feel lost or unsure of what to do next. 30 mins per workout 4 days per week 1 upper, 1 full body & 2 lower body workouts You can add your own music to match your vibe while still training with clear instruction and flow. Every workout is structured, efficient, and progressive, helping you build strength, improve endurance, and feel stronger week after week. This challenge is about showing up, pressing play, and building momentum through consistency, not perfection. Whether you’re restarting or ready to push forward, this challenge meets you where you are and helps you move forward with confidence and intention.

Lessons

Work through them in order.

Lesson 1BNM WK 1 D 1 Lower Body
Video33 min
Welcome to Day 1 of the Brand New Me Challenge! Today’s workout is all about building momentum and setting the foundation for the week ahead. Make sure to warm up and cool down! Play your own music! Circuit 1 3X30 secs * Front squat * Pulse front squat * Suitcase squat into Lateral lunges * Front lunges (per side) Burnout (after each set) 1 X 10 reps * Jump squats Circuit 2 3X30 secs * Feet elevated goblet squat * Step ups (per side) * Pistol Squat (per side) Circuit 3 2 X 45 secs * Fire Hydrants (per side) * Bridges Locked — subscribe to unlock
Lesson 2BNM WK 1 D 2 Upper Body
Video34 min
Circuit 1 3 X 30 secs * Bicep curls * Front raises * Bent Over Fly * Fly Pulses * Skull crushers Burnout 1 X 1 min * Clap jacks Circuit 2 3 X 30 secs * Seated Shoulder Press * SA Row (per side) * Tricep Kickback (per side) Burnout 1 X 1 min * Clap jacks Circuit 3 3 X 30 secs * Chest Press leg raise * Russian twistsLocked — subscribe to unlock
Lesson 3BNM WK 1 D 3 Full Body
Video33 min
CIRCUIT 3 X 30 SECS * Squat Side kick * Monster Walk Press * Curl Calf Raise * Bird Dog * Crunch * Jumping Jacks CIRCUIT 3 X 30 SECS * Alternating Hammer Curls * Punch Across * Bent Over Row * Chest Opener Bicycles * Bent over row * Half Wipers * SkatersLocked — subscribe to unlock
Lesson 4BNM WK 1 D 4 Lower Body
Video33 min
Circuit 1 3X40 secs * Double squat * Front to Back lunge (per side) * Deadlifts Circuit 2 3X30 secs * Bulgarian Split Squat (per side) * Sumo squat * Pulse jump forward/back Circuit 3 2X40 secs * Donkey kicks (per side) * Hip BridgesLocked — subscribe to unlock
Lesson 5BNM WK 2 D 1 Lower Body
Video34 min
Circuit 1 3X40 secs * Deadlift into reverse lunges * Squat * Squat pulse * Lunge switches Circuit 2 3X30 secs * Goblet squat * Alternating Lateral lunges * Step ups (per side) * Sumo calf raise Circuit 3 2 X 45 secs * Bridges * Fire Hydrants (per side)Locked — subscribe to unlock
Lesson 6BNM WK 2 D 2 Upper Body
Video42 min
40 minute Upper Body workout to get your upper half feeling strong!Locked — subscribe to unlock
Lesson 7BNM WK 2 D 3 Full Body
Video31 min
Circuit 1 3 X 30 secs * SA Squat press (L) * SA Squat press (R) * Dumbbell Jump squat * Bent over row * Bicep curl press * Chest press * Knee tucks * Burpees Circuit 2 3 X 30 secs * Hammer curl squat * Lateral skip squat * Sit up * Air bikes Burnout 1 X 1 minute Jumping JacksLocked — subscribe to unlock
Lesson 8BNM WK 2 D 4 Lower Body
Video31 min
CIRCUIT 1 3 X 30 secs * Sumo Squat * Sumo Pulse Calf Raise * Reverse Lunges (per side) * Romanian Deadlift CIRCUIT 2 3 X 30 secs * Bulgarian Split Squat (L) * Curtsy Lunge (L) * Bulgarian Split Squat (R) * Curtsy Lunge (R) CIRCUIT 3 2 X 30 secs * Hip bridge * Leg Raise (L) * Leg Raise (R) Burnout 1 X 10 Jump SquatsLocked — subscribe to unlock
Lesson 9BNM WK 3 D 1 Lower Body
Video33 min
Circuit 1 3X40 secs * Banded Squat side step left * Deadlift * Banded Squat side step right * Curtsy switches Circuit 2 3X30 secs * Sumo squat * Sumo squat jump * Lateral lunge high knee (l) * Lateral lunge high knee (r) * Knees to squat holding dumbbell Circuit 3 2 X 45 secs * Glute rainbow (per side) * Weighted BridgeLocked — subscribe to unlock
Lesson 10BNM WK 3 D 2 Upper Body
Video31 min
Circuit 3 X 30 secs * Arnold press with an extra press * Alternating Single Arm Fly * Chest openers into shoulder press * Skull crushers * Bicep Curls * Lateral sways Circuit 3 X 30 secs * Alternating Renegade row * Chest press * Pullover * Russian Twists * Crunch * Long alternating Leg raises Locked — subscribe to unlock
Lesson 11BNM WK 3 D 3 Total Body
Video31 min
Circuit 1 3 X 30 secs * Squat curl * Alt lunges to Front raise * Standing twists (l) * Standing twists (r) * Lunge Chest press * Lateral skip squat half burpee Circuit 2 3 X 30 secs * Deadlift upright row * Kneeling shoulder press (L) * Kneeling shoulder press (R) * Sit up skull crusher * Cheer jacks Locked — subscribe to unlock
Lesson 12BNM WK 3 D 4 Lower Body
Video32 min
Circuit 1 3X40 secs * Squat calf raise * Deadlift into Suitcase squat * Split squat (L) * Split squat (R) * Roundhouse squat Burnout 1 X 10 reps * Side step jump Circuit 2 3X30 secs * Hip Thrust w/ weight * Hip Thrust w/ no weight Circuit 3 3X30 secs * Upright Bridge * Lying leg raise (per side) 1 X 40 secs Burnout Bench Squat jumpsLocked — subscribe to unlock
Lesson 13BNM WK 4 D 1 Lower Body
Video31 min
Circuit 1 3X30 secs * Squat alt toe points * Squat alt toe points calf raise & jumps * Deadlift Circuit 2 3X30 secs * Bulgarian Split Squat (per side) * Bulgarian split squat jumps Circuit 3 3X30 secs * Kettlebell swings * Sumo squat * Sumo Pulse Circuit 3 2X40 secs * Leg curls * Bridge Locked — subscribe to unlock
Lesson 14BNM WK 4 D 2 Upper Body
Video31 min
Circuit 3X30 secs * Front to lateral raises * Chest openers into shoulder press * Standing dumbbell shoulder crunch (L) * Standing dumbbell shoulder crunch (R) * Ski hammer curls 3X30 secs * Dumbbell pass thru * Push Up * Lying triceps extensions * Suitcase crunch * Airbikes Locked — subscribe to unlock
Lesson 15BNM WK 4 D 3 Total Body
Video32 min
Circuit 3X30 secs * Punch across * Deadlift into curl squat press * Lateral raises * Standing twist kicks (l) * Standing twists kicks (r) * Clap jacks Circuit 3X30 secs * Lateral skip squat punch * Bridge press * Lying tricep extensions * Starfish (l) * Starfish (r) * Plank Locked — subscribe to unlock
Lesson 16BNM WK 4 D 4 Lower Body
Video31 min
Circuit 1 3X30 secs * Deadlift into squat * Squat 3 side steps stand and then switch * Good mornings * Single leg lateral raise per side (sliders) * Round house squat jump Circuit 2 3X40 secs * Heels elevated goblet squat * Walking lunges Circuit 3 3X40 secs * Leg curl sliders * Bridge Locked — subscribe to unlock
Lesson 17BNM WK 5 D 1 Lower Body
Video31 min
Circuit 1 3X30 secs * Front squat * Pulse front squat * Suitcase squat into deadlift * Curtsy lunges (per side) Burnout 1 X 10 reps * Super band squats * Super band thruster * Squat pulses Circuit 2 3X45 secs * 3,2,1 Goblet squat * Step ups (per side) Circuit 3 2 X 45 secs * Lying leg raise (per side) * Donkey kick (per side) * Seated hip abduction * Bench squat jumps Locked — subscribe to unlock
Lesson 18BNM WK 5 D 2 Upper Body
Video31 min
Circuit 1 3 X 30 secs * Bent Over fly * Bicep curls * Bent over rows * Lateral raises * Skull crushers Burnout 1 X 1 min * Star jacks Circuit 2 3 X 30 secs * Seated Shoulder Press * SA Row (per side) * Chest press Burnout 1 X 1 min * Star jacks Circuit 3 3 X 30 secs * Dead bug * Russian TwistLocked — subscribe to unlock
Lesson 19BNM WK 5 D 3 Full Body
Video31 min
Circuit 3X30 secs * Lunge lateral raises * Squat curl * Sumo into sumo jump kettlebell * Kettlebell swings * Air bikes * Half wipers * Plank butt squeeze Circuit 3X30 secs * Bent over rows * Car drivers * Lateral sways * Shoulder walks outs * Knee tapsLocked — subscribe to unlock
Lesson 20BNM WK 5 D 4 Lower Body
Video32 min
Circuit 1 3X30 secs * Donkey kicks (per side) * Banded toe point outs and in * Banded squat pulse * Sumo Deadlifts Circuit 2 3X30 secs * Lateral lunge per side (sliders) * Good mornings * Pulse jump forward/back Circuit 3 2X40 secs * Hip thrusts * Single leg thrust (per side)Locked — subscribe to unlock
Lesson 21BNM WK 6 D 1 Lower Body
Video32 min
Circuit 1 3X30 secs * Double squat * Split squat (per side) * Deadlift into squat Circuit 2 3X30 secs * Curtsy Lunge Drive (per side) * Curtsy switches * Goblet squat Circuit 3 2X40 secs * Hip thrusts * Bodyweight Hip ThrustsLocked — subscribe to unlock
Lesson 22BNM WK 6 D 2 Upper Body
Video31 min
Circuit 1 3 X 30 secs * Seated rear delt fly * Bicep curl per side * Bent over high row * Front raises * Russian twists * Superman’s Circuit 2 3 X 40 secs * Kneeling shoulder press (L) * Kneeling Front Raise (L) * Kneeling shoulder press (R) * Kneeling front raise (R) Circuit 3 3 X 30 secs * Chest press leg raise * Lying tricep extensions Locked — subscribe to unlock
Lesson 23BNM WK 6 D 3 Full Body
Video31 min
* Curl into hammer curl * Squat alt raises * Upright row * Lunge switches * Side crunch (l) * Side crunch (r) * Floor taps * Bent over flys * Renegade rows * Lion switches * Sit ups * Russian twists Locked — subscribe to unlock
Lesson 24BNM WK 6 D 4 Lower Body
Video32 min
Circuit 1 3X45 secs * Squat into suitcase squat * Deadlift into reverse lunges * Good mornings * Ripple squat with weight Circuit 2 3X45 secs * Squat calf raise * Lateral lunge per side (sliders) * Leg curl Circuit 3 2X40 secs * Hip thrusts * Lying Single bridge (per side)Locked — subscribe to unlock
Lesson 25BNM WK 7 D 1 Lower Body
Video34 min
Trying a new style video format. Let me know if you prefer this more than previous videos. Locked — subscribe to unlock
Lesson 26BNM WK 7 D 2 Upper Body
Video33 min
Try to up the weight! Circuit 1 3 X 30 secs * Bent over reverse grip row * Bicep curl * Bent Over Fly * Front raises * Russian twists Burnout 1 X 1 min * Cheer jacks Circuit 2 3 X 40 secs * Kneeling shoulder press (L) * Kneeling front raise (L) * Kneeling shoulder press (R) * Kneeling front raise (R) * Kneeling skull crusher Circuit 3 3 X 30 secs * Chest press * Leg raises * ScissorsLocked — subscribe to unlock
Lesson 27BNM WK 7 D 3 Full Body
Video31 min
Circuit 1 3 X 30 secs * SA Squat press (l) * SA Squat press (r) * Dumbbell Jump squat * Bent over row * Bicep curl press * Chest press * Knee tucks * Burpee Circuit 2 3 X 30 secs * Hammer curl squat * Lateral skip squat * Sit up * Air bikes Burnout * Jumping Jacks (30 secs)Locked — subscribe to unlock
Lesson 28BNM WK 7 D 4 Lower Body
Video33 min
Try and up the weight! Circuit 1 3X40 secs * Banded Squat side step left * Deadlift * Banded Squat side step right * Curtsy switches Circuit 2 3X30 secs * Sumo squat * Sumo squat jump * Lateral lunge high knee (l) * Lateral lunge high knee (r) * Knees to squat holding dumbbell Circuit 3 2 X 45 secs * Glute rainbow (per side) * Weighted BridgeLocked — subscribe to unlock
Lesson 29BNM WK 8 D 1 Lower Body
Video31 min
Circuit 1 3X30 secs * Squat alt toe points * Squat alt toe points calf raise & jumps * Deadlift Circuit 2 3X30 secs * Bulgarian Split Squat (per side) * Bulgarian split squat jumps Circuit 3 3X30 secs * Kettlebell swings * Sumo squat * Sumo Pulse Circuit 3 2X40 secs * Leg curls * Bridge Locked — subscribe to unlock
Lesson 30BNM WK 8 D 2 Upper Body
Video31 min
Circuit 1 * Arnold press with an extra press * Bicep Curls * Alternating Single Arm Fly * Single arm row * Single arm row * Squat crunch Circuit 2 * Alternating Renegade row up the sky * Bird dog * Chest fly bicycle * Sit up skull crusher * Long alternating Leg raises * Russian Twists Locked — subscribe to unlock
Lesson 31BNM WK 8 D 3 Full Body
Video31 min
3 X 30 secs * Knees to feet jump squat * Squat alt twists * DB reach press * Skull crusher reverse lunges * Plank * Crunch leg raise 3 X 30 secs * Deadlift row * Kneeling shoulder press (L) * Kneeling shoulder press (R) * Sit up punches * Cheer jacks Locked — subscribe to unlock
Lesson 32BNM WK 8 D 4 Lower Body
Video32 min
Circuit 1 3X40 secs * Banded Squat side step left * Good mornings * Banded Squat side step right Burnout 1 X 10 reps * Twist squat jump Circuit 2 3X30 secs * Sumo squat * Sumo squat jump * Lunge high knee into kick (per side) * Lunge high knee into kick (per side) * Deadlift Locked — subscribe to unlock
Lesson 33BNM WK 9 D 1 Lower Body
Video31 min
Circuit 1 3X40 secs * Squat to suitcase squat * Deadlift into lateral lunges * Single leg deadlift (l) * Single leg deadlift (R) * Roundhouse squat Burnout 1 X 10 reps * Jump squats Circuit 2 3X30 secs * Hip Thrust w/ weight * Hip Thrust w/ no weight Circuit 3 3X30 secs * Upright Bridge * Lying Single leg bridge (per side) 1 X 40 secs Burnout Sumo jumpsLocked — subscribe to unlock
Lesson 34BNM WK 9 D 2 Upper Body
Video31 min
Circuit 1 3 x 30 * Bent over row * Kneeling bicep curl shoulder press (l) * Kneeling shoulder press band (l) * Kneeling bicep curl shoulder press (r) * Kneeling shoulder press band (r) * Lateral skip plank push up Circuit 2 3 x 30 * Chest press * Lying tricep extensions * Deadbug Circuit 3 3 x 30 * Bent over fly * Mountain climbers Locked — subscribe to unlock
Lesson 35BNM WK 9 D 3 Full Body
Video31 min
3 X 30 secs * Squat punches * Squat step backs (l) * Squat step backs (r) * Bent over reverse grip row * Bicep Curl plank out * Push up renegade row * Squat skull crusher 3 X 30 secs * Thruster alternating * SA Row (L) * SA Row (R) * Wipers * Jumping jacks Locked — subscribe to unlock
Lesson 36BNM WK 9 D 4 Lower Body
Video32 min
Circuit 1 3X30 secs * Squat * Squat calf raise * Good mornings * Alternating lateral raises * Squat sidekick jumps Circuit 2 3 X 30 secs * Squat pulses * Criss cross walk Circuit 3 3X30 secs * Split squat (l) * Split squat (r) * Sumo squat jump Circuit 4 3X30 secs * Weighted hip bridges Locked — subscribe to unlock