Weekly Workout Schedule

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 20 Min Full Body


18 Min Power Booty


12 Min Arms


30 Min Back to Basics Pilates


21 Min Full Body Planking Series With Towel


24 Min Full Body Chair Series


22 Min Full Body Flow


25 Min Lower Body w/ 1lb Weights


20 Min Chair Series


26 Min Core Focused Flow


27 Min Arms and Abs


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Comments (17)

  1. sherry Watchorn

    Thankyou for the weekly schedule!

    1. Melissa Wood

      No problem! 🙂

  2. Ally Lavoie

    I can’t seem to get Tuesday’s workout working. Is this just my computer?

    1. Melissa Wood

      Hi Ally! I’m thinking it is your computer because we have not heard from anyone else about it. Does this link to it work for you? https://melissawoodhealth.com/workout/30min-yoga-focused-flow/

      1. Ally Lavoie

        Yes, that works! Thank you. Just did the workout and loved it!

        1. Melissa Wood

          Amazing, Ally! So happy to hear it!! 🙂

  3. MWH Member

    Is there a way to only get your prenatal workouts?

    1. Melissa Wood

      Not at this time! You have access to all of the workouts!

  4. MWH Member

    Hi there,
    Thank you for the awesome content! Curious what schedule you’d recommend for the pre/post-natal series? I’m 15 weeks pregnant and would love to get going!!
    Thank you again for ALL you do!

    1. Melissa Wood

      Hi! Thank you so much for your kind words! I would listen to your body and always consult your doctor! Congratulations on your pregnancy!!

  5. Laura Ochoa

    I was an intense HIIT class goer, but now it is impossible to fit it in my schedule. This is my first week doing your sessions and love it. But, i feel like I need cardio cause I was use to it. I can only see your prenatal cardio, is there any other cardio you recommend? Do I really need it? Thanks! Xoxo

    1. Melissa Wood

      Hi Laura! I can totally relate. When I do my method, I find that that’s all my body needs! I also stay active chasing after 2 kids! Lol!

  6. Emerald Heembrock

    Love all your workouts!! The new towel series isn’t working for me. The link brings me to a error page.

    1. Melissa Wood

      Hi Emerald! Thank you so much for letting us know! It is working again 🙂

      1. Emerald Heembrock

        Loved the workout!

        1. Melissa Wood

          So glad 🙂

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