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.

Monday:

NEW 18 Min Power Booty

12 Min Arms

Tuesday:

30 Min Back to Basics Pilates

Wednesday:

30 Min Yoga Focused Flow

AND/OR

20 Min Chair Series

Thursday:

26 Min Core Focused Flow

AND

12 Min Arms

Friday:

22 Min Full Body Flow

20 Min Full Body Power Flow

Saturday:

27 Min Arms and Abs

AND/OR

25 Min Lower Body w/ 1lb Weights

Sunday:

25 Min Full Body Yoga/Pilates Flow

Comments (52)

Rosilde Simone

love this idea, super helpful thank you <3

459 Days Ago

Nicole Angelico

Planning out my week and this is major! VERY HELPFUL!

459 Days Ago

MWH Member

I like the two new workouts!

459 Days Ago

Rachel Smith

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!

459 Days Ago

MWH Member

This is very helpful!

459 Days Ago

Viviana Da Costa

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 ❤️🙏🏻

459 Days Ago

MWH Member

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 🙌

458 Days Ago

MWH Member

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

458 Days Ago

Nömnöm Nöm n

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

458 Days Ago

MWH Member

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!

458 Days Ago

MWH Member

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 😁💥🙏

458 Days Ago

MWH Member

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

457 Days Ago

Heidi O'Connell

Love a schedule!

456 Days Ago

Heidi O'Connell

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 😉

456 Days Ago

Sarah Casden

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

455 Days Ago

MWH Member

This is the best! Thank you!

455 Days Ago

Megan Martin

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

455 Days Ago

MWH Member

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 🙂

454 Days Ago

Alexandra Warner

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!!!

452 Days Ago

MWH Member

Absolutely love this schedule. Extremely helpful!

452 Days Ago

MWH Member

This is SO helpful!! Thank you!!

450 Days Ago

MWH Member

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.

450 Days Ago

Shira Pell

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!

445 Days Ago

Melissa Wood

So happy to hear this! Thank you!

444 Days Ago

Reply

Cassandra Heckmann

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

441 Days Ago

MWH Member

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

440 Days Ago

Megan Martin

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!

438 Days Ago

MWH Member

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

436 Days Ago

Daria Ivanova

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

433 Days Ago

LUCY DELAND

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!

430 Days Ago

Melissa Wood

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

430 Days Ago

Reply

Nyerie Adourian

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!

424 Days Ago

Melissa Wood

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 🙂

422 Days Ago

Reply

MWH Member

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

423 Days Ago

MWH Member

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!

422 Days Ago

Melissa Wood

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

422 Days Ago

Reply

Paige Bachety

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!!!

416 Days Ago

Jessi Shuttleworth

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

408 Days Ago

Melissa Wood

Good question! No there isn’t 🙂

407 Days Ago

Reply

Desi Buenrostro

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. 🙂

393 Days Ago

Sarah Bise

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

390 Days Ago

Melissa Wood

So happy it’s helping you!

378 Days Ago

Reply

Madeleine Hoye

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

379 Days Ago

Victoria Joslin

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

360 Days Ago

Melissa Wood

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

357 Days Ago

Reply

MWH Member

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😉

322 Days Ago

Melissa Wood

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.

322 Days Ago

Reply

Marissa Bell

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

277 Days Ago

Samantha Steitz

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

275 Days Ago

Stephanie Castro

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

269 Days Ago

emily hymes

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!

249 Days Ago