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Whether you are a beginner, someone returning to fitness after a hiatus, or looking for a new challenge, the diverse set of exercises each week can be adapted to your needs.

A Whole Body Workout in 20 minutes!

5 days of unique exercises - No Repeats!

This workout program is designed to be done five times a week, with two days off.

The main workout will be done in a circuit-style format with a 1-minute timer. Six exercises will be performed three times. You will set a timer and do the first exercise for 1-minute, then count to 10. Move on to the second exercise and do it for 1 minute, then count to 10. Repeat until you completed all six exercises. This is one complete circuit. You will do a total of three circuits for a twenty-minute workout. A printable PDF workout planner outlining the workouts for the week guides you on your journey.

Before you begin, watch the videos explaining each exercise with modifications for the many stages of fitness abilities. Then, use your PDF workout planner to do your workout, whether at home or take it with you to the gym.  

Revitalize your body but also rejuvenate your spirit.

This personalized at-home workout program is designed with you in mind—crafted explicitly for individuals in the middle stages of life who are eager to embark on a journey to improved health and well-being.
gretchen schock holding two dumbbells and smiling into the camera

Commit to Yourself

You are investing in a healthier, happier version of yourself.
Small, consistent efforts add up and will enable you to achieve lasting change.

  • A Program for Every Body

    Everyone is unique, with different fitness levels, body types, and goals. The diverse set of weekly exercises can be adapted to your needs. In the videos, I explain how to do the exercise and how to modify it to meet your needs based on your body and fitness level.

  • Focus on Wellness,
    Not Intensity

    My goal is for you to create sustainable habits that enhance your health without pushing you to the point that you can’t function in your day. I want you to be able to walk down the steps and comb your hair after working out! Of course, your muscles will be sore, and that’s okay. Let’s focus on making gradual progress, building strength, and fostering a positive relationship with exercise, not burning yourself out right in week one!

  • Guidance and Support

    Embarking on this journey, you won't be alone. This program includes detailed instructions, video demonstrations, and a supportive community. I understand that starting something new can be intimidating, so I’m here to provide the guidance and encouragement you need. I'm just an email message away. :)

Health and Life Coach Gretchen Schock

Hi! I’m a certified Health and Life Coach accredited by the International Coach Federation, certified yoga instructor (E-RYT 500 HR), pilates instructor, and Functional Fitness Personal Trainer. I am passionate about helping women overcome burnout in the mid-stage of life by creating holistic habits around movement, self-care, and eating healthy foods. I connect with my clients on a personal level, teaching from a place of authenticity. You can often hear me sharing the knowledge that I’ve gained from overcoming my addiction to alcohol (11 years sober), parenting a child with special needs on the Autism Spectrum, or dealing with the diagnosis of a rare breast tumor that resulted in a partial mastectomy. I also incorporate my love of yoga principles within the coaching practice: non-harming, mindfulness, meditation, and self-care. I encourage clients to sit in the seat of observation within themselves to learn how to listen to that voice of truth that resides within. I opened my boutique yoga studio, Bee Yoga Fusion, in 2009 in Historic Greenbelt, Maryland. We hold live online and virtual classes that are accessible to all levels of fitness abilities.

A week of workouts already built for you!

A whole-body workout for all fitness levels

    1. Introduction Video

    2. Introduction to the Course

    3. Program Design

    4. This is what you need

    5. Liability Waiver

    6. At-Home Workout Planner Week One

    1. Warm-up Video

    2. Day One Instructional Video

    3. Day Two Instructional Video

    4. Day Three Instructional Video

    5. Day Four Instructional Video

    6. Day Five Instructional Video

    7. Cool-down Video

    1. Setting SMART Goals

    2. Smart Goals Printable PDF

Week One

  • $25.00


Loving the at home workout, Gretchen!

Carole S.

"It’s fantastic!!! Feeling it for sure. I imagine it’s going to lift me to a whole new level of feeling good."

Your wellness journey starts now!

Celebrate every step forward, no matter how small, and let this be the beginning of a new chapter in your life.


  • How long will I be able to access the content and videos?

    For eternity! After purchase, you have access to that course forever. You can relax knowing you are never behind and can go at your own pace. This program is designed for one week of workouts; you are welcome to repeat them as often as you like. It's a whole-body workout.

  • Do you offer private coaching or private personal training?

    Absolutely! Consider me your coach and accountability buddy. Private sessions are held on Zoom or at Bee Yoga Fusion, if you are local to Greenbelt, MD. A 45-minute session costs $60. Email me at [email protected] to schedule your first session.

  • How do I take a live yoga class with you?

    I would love to see you in a virtual class. Register at

  • Can I old are you?

    I love this question! I will be forty-eight years old in 2024. And I'm the mom to two young adults. I gave birth naturally/unmedicated, and both each weighed in at 10 pounds! I've had health setbacks that have changed my life: a partial mastectomy and reconstruction due to a rare form of breast cancer. And most recently, a ruptured appendix that resulted in septis. I mention these things because I don't let these health setbacks define me. And neither should you! Let's not allow age or medical diagnoses to dictate our future wellness journey.