Recommended Weekly Schedule for Maximum Results

Many of you always ask what workout schedule I would recommend each week for best results. I post a new schedule every Monday morning when the new workout goes live around 8am EST. All the workouts are linked below.

Follow this to the best of your ability and on days that you’re feeling tired or sore – take that day off or do one of the prenatal flows. Also for those that want to incorporate more cardio, you can add the treadmill workout in an extra day or two.


NEW 18 Min Power Booty


12 Min Arms


30 Min Back to Basics Pilates


30 Min Yoga Focused Flow


20 Min Chair Series


26 Min Core Focused Flow


12 Min Arms


22 Min Full Body Flow


20 Min Full Body Power Flow


27 Min Arms and Abs


25 Min Lower Body w/ 1lb Weights


25 Min Full Body Yoga/Pilates Flow


  1. Reply

    This is amazing! I’ve felt like I was lost just doing whatever workout I felt like doing that day. This is so helpful and makes me feel more productive!

  2. Reply

    Hi Melissa!!!! This idea is just perfect ?? Thank you so much, it will make it so much easier to know what to do everyday of the week ❤️??

  3. Whitney Reply

    Loved having two new workouts! But also love the schedule!

    Also, is it possible to have a membership option where we have access to all of your videos? Even the videos you have taken down? So that we have a bigger library to mix and match with? I’d ? pay more per month for this ?

  4. Catherine Reply

    Yes! I love structure and schedules this will keep me accountable
    Thank you!

  5. njemadrammeh Reply

    I love the new schedule – but i would like to have two new workouts per week <3

  6. Reply

    This is so helpful, I’m really excited that you are including this workout schedule, it helps me so I don’t have to use my morning fog brain to decide what workout to do! I love all of the content that you post as well!

  7. Reply

    I love it all Melissa!
    And missing your big laughs that are not so easy when fully pregnant right?
    You are my best inspiration.
    And yes schedule helps ???
    Good luck for the next to come ???

  8. Carolyn Keel Reply

    This is an awesome idea! New workouts are great but I think with the schedule one new workout a week is still great. :))

  9. Reply

    Also, I see chair series for Thursday’s schedule but didn’t see it as available on the workout page. I also love the idea to have access to all workouts too 😉

  10. smosman23 Reply

    love love love the full week plan!!! this is so helpful to know that we are maximizing results. please keep this up 🙂

  11. Reply

    Would love two new workouts a week…gives me something to look forward to and makes me excited to work out with you! ??????

  12. Reply

    One suggestion that I would have for this new thing that you have introduced to your site, it hyperlinking the workouts that you are recommending per day, then it will be just a simple click and go for the workout 🙂

  13. Reply

    I would love to still have two new workouts a week!! makes me excited to do a completely new workout twice a week instead pf just once! I love that it gives more variation since we only have access to 12 videos!!!! PLEASE bring it back!!!

  14. Reply

    Absolutely love this schedule. Extremely helpful!

  15. Stephanie Reply

    I haven’t tried out the schedule yet (I just joined!) but I know from previous experience that having a recommended schedule really motivates me to workout, and I’m always excited to see what I will be doing day in and day out! I know this is really going to help me hold myself accountable, and it takes all the confusion out of trying to figure out which workout is best for which day.

  16. Reply

    I have been using the schedule these past two weeks and it has been a huge game changer!!!! Having it all laid out motivates me to get on the mat and push myself. I feel great and I’m enjoying every moment!

  17. Reply

    I’ve been doing your workouts daily and feeling it!! Thanks for this schedule. So so helpful!!

  18. Reply

    This is perfect. Easier to commit to a workout when a plan is implemented! Thanks Melissa! ??

  19. Reply

    Really missing the two new workouts a week! I hope you go back to that soon! Love your workouts so much and love the variety of two new ones a week!

  20. Reply

    Agree!! Absolutely love the schedule — and the two workouts a week (I miss them also!)!

  21. Reply

    Oh how I’m missing two workouts a week! It made me sooo exciting waiting for that workouts!

  22. Reply

    Would love to have more workouts available — especially more arms/abs to add on to the base workout. 12 base flows with 5 “add on” options at anytime would be great so you don’t get bored. I’d especially appreciate a few arm add ons to be available at anytime for variety bc I almost always add the one you have and it gets repetitive. These workouts have been so doable with my life style (mom working 60 hours a week) and I really appreciate it, feel so much good to be working out again. Thank you!

    • Melissa Wood Post authorReply

      Totally will take this into consideration. Thank you for the suggestion!

  23. Reply

    In addition to these workouts everyday, how often do you suggest doing cardio? What do you recommend, jogging on treadmill, stair master…? Any other Strength training with heavy weights?

    Thank you so much — really loving the convenience and effectiveness of these workouts!

    • Melissa Wood Post authorReply

      I have a suggested schedule in the fitness section of the website each week that incorporates my treadmill series. If you feel you need more cardio I suggest implementing this in 1-2 more times each week. Hope this helps 🙂

  24. Sam Reply

    Yes to 2 new workouts a week! Also is it possible to keep the older videos up to have an expanding workout library? 😉 thanks!

  25. Smythe Reply

    Yes I agree with the comments.. if there could be an option to keep the older workouts for more selection? Even if we have to pay extra..please take it into consideration, thank you!

    • Melissa Wood Post authorReply

      Will definitely take this in to consideration! Thank you for the feedback, I really appreciate it 🙂

  26. Reply

    I miss the more frequent videos!! Ive been doing your workouts religiously since May and love them — but would really like it if you can more refquently update the selection. I find myself repeating videos a lot. Thank you, LOVE YOU!!!

  27. Reply

    Love that you’ve created a schedule. Is there a warm up routine that should be followed prior to starting a workout?

  28. Reply

    I love having a weekly schedule! It helps so I know what to do each day. However, I’d like to see alternatives for videos that include a treadmill for example, because I don’t have access to one. 🙂

  29. Reply

    This is my favorite thing! Thanks for taking the time to update this weekly!

  30. Reply

    I love having the weekly schedule but would prefer to have 2 new workouts a week!

  31. Reply

    New to these workouts as of Sunday! I LOVE having a schedule to guide me! Please continue to do this! 🙂 Thank you so much!

    • Melissa Wood Post authorReply

      There will be a new one up every week! So happy it’s beneficial to you 🙂

  32. Sam Reply

    I notice that you have one day recommended for cardio per week.. just curious, how many days a week do you yourself do cardio? Thank you then your response?

    • Melissa Wood Post authorReply

      I actually rarely do any cardio myself! Only when I film these treadmill workouts. If you feel you need more then I would just incorporate this series 1-2 times more into your week.

  33. Reply

    Hi! Love that you post a schedule. For the treadmill days, if you don’t have one, what would you suggest? Thank you!

  34. Reply

    Is this page updated each week? Love this and can’t believe I didn’t know about this page until now! XO

  35. Reply

    Hey! I totally go by this every week, but I don’t think it was updated this week 🙁

  36. Reply

    I love that you post a weekly schedule. I will add some of your other workouts and shift things around sometimes, but it is nice when you give an outline for the week!

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