Weekly Workout Schedule

There will be 1-2 workouts uploaded each week and added to the workout schedule.
Follow the schedule the best you can, please rest if your body is sore or tired.

If you are craving more cardio, go for it! Add another cardio day or do any cardio activity you wish!
Some weeks we will focus more on cardio and other more stretching.

Click the links to be directed to workout, some days there will be two links for a two part workout.
I never put pressure on myself to workout, I let my body tell me what would be best for me that day,
even if I have a set plan- always expect the unexpected!

Notes for this week

Morning Juice: Your Daily Dose: your “go-to” video this week if you do not have time to follow the workout schedule!
This short video will get you moving. Roll out of bed, move your body, set your intention, try to do this workout 4 times this week! Even if this becomes “Evening Juice” I love this for you too.

***For anyone who is pregnant, please speak with your doctor before exercising to have the go ahead. Many of the BBM workouts are good for pre/ during pregnancy. However if you feel the need to opt out  for core exercises seeing as combos are quite challenging and are on the back, please do not hesitate to  do so.  I would recommend choosing an arm, booty or leg exercise, or even a stretch/ pause while I perform the core movement in the video! I would also recommend to opt out of using bands for core exercises.

**Please modify/ substitute or skip any of the exercises that are not recommended by your doctor/ if you are not comfortable performing, ex; being on your back.

**Just because the workout video is “Full Body/ Arms/Lower body” and has a core section in the workout  does not mean there won’t be much for you to do! Like I mentioned, just sub any exercises, and you’ll be so fine.

TUESDAY: 20 min walk, run, jog or any choice of cardio BEFORE OR AFTER  your workout videos.
*Bonus Challenge: repeat 7.5 min arm workout video twice!

WEDNESDAY: BUTTER FLOW,  LIVESTREAM, 30 MINUTES  7:30 AM PST, 10:30 AM EST
*NO EQUIPMENT, ALL LEVELS 

FRIDAY: OPTIONAL  20 min walk, run or jog BEFORE OR AFTER workout videos. 

SUNDAY: YOUR CHOICE TO ONE, OR BOTH BUTTER FLOWS. SLOW DOWN AND ENJOY.
*Bonus Challenge: choose one of your “weekly sentence/mantra”, close your eyes and repeat your chosen sentence for 3 minutes. Set a 3 minute timer.

Weekly Check-In
Write down the questions and the answers. 
Please invite a friend into the conversation. 

Stay fluid Invite it.
Write it. You’re doing so well.

Love, 
Your Trainer,
Mich.


These are you two check-in/ mind / self- love activities for this week. Do both o them daily’s the best that you can! Even dedicating 3 day per week to this is something! 

1.Choose one of these sentences that speaks to you; let it be your mantra for the day or the week! 
I deserve love, happiness and passion.
I am intelligent and capable.
I am enough. 
I am beautiful.
I treasure my imperfections.
My imperfections make me unique. I love myself. 

2. 5 minute meditation. Close your eyes, lay down or sit up, just observe your thoughts. It’s impossible to shut your mind off, but to be aware of your thoughts and watch them flow by you without attachment and judgement, while being fully in the present moment, is meditation. 
After your 5 minutes is up, feel free to set another 5 minute time and write how you feel/ your thoughts. 

YOUR MORNING JUICE VIDEOS THIS WEEK:
11 Min Abs

YOUR SPOTIFY PLAYLIST THIS WEEK:
Here are the playlists that I have made in case you missed them
Oct 6 Live - A.S.S CLASS + BUTTER
Sept 29 Live- FULL BODY
Sept 17 Live - MORNING BUTTER
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