Throw it. Kick it. Knock it out.
Hey Coach — it’s WOW Day! And this week, we’re throwing punches. 🥊
Your FREE Cardio Knockout workout is 5 minutes of punches, kicks, knee drives and big “I just smashed that!” energy. It’s only 3 moves, repeated for 3 work sets — but ooof, do they pack a punch. 🥊
No equipment. No complicated setup. Just press play and get moving.
Grab the FREE Cardio Knockout workoutCardio Knockout may be short — but she is MIGHTY. Your clients don’t need to learn fancy choreography or remember a million moves. They can jump straight in, throw some punches, drive those knees and finish feeling like an absolute powerhouse.
It’s pulled straight from Cardio Fight Challenge, one of the five workouts inside The Shred. But today, this five-minute workout is yours to grab, brand and share — completely free.
Slap on your logo, share it with your people and give them a five-minute workout that feels fun, powerful and seriously satisfying.
Meet this week’s free workout: Cardio Knockout.
You’ll work through 3 moves for 30 seconds each: squat kick, low plank jabs (add a plank jack for more challenge), then 2 jab jacks + 2 high knee drives. That’s one 90-second work set. The complete Cardio Knockout round takes your clients through 3 work sets, with a quick breather built in.
By work set two, the moves feel familiar and your clients can stop thinking about what comes next. They can just throw the punches, drive those knees and enjoy feeling strong.
3 moves. 3 work sets. One certified badass finish.
Make it yours. Share it this week.
Add your logo, switch up the colours and fonts, and you’ve got a professionally guided workout ready to share — without filming a single second yourself. Choose the format that fits your business. Both versions are fully editable in Canva.
For Reels, Stories & Shorts
📱 Vertical (1:30)
One 90-second work set featuring all 3 moves — perfect for quick, scroll-stopping shares.
Edit the vertical workout
For email, YouTube & portals
📺 Horizontal (5 min)
The complete 5-minute Cardio Knockout round — all 3 work sets, ready for your clients to follow along.
Edit the horizontal workoutTurn 5 free minutes into a business-building moment. 👀
That final screen may be small — but it’s a mighty little piece of marketing space.
Keep the invitation to The Shred and use Cardio Knockout as a taste of your next paid program. Or swap the screen in Canva and point your people toward your coaching, your latest challenge, your email list or whatever you’re selling right now.
Give them a brilliant free experience. Show them what working with you feels like. Then make their next step ridiculously easy to see.
Free value for them. A conversation, lead or sale for you. That’s a pretty powerful 5 minutes. 😉
Where could Cardio Knockout show up in your business?
Honestly? Almost anywhere. Pick the version that fits what you’re doing and put those punches to work.
“Okay — who’s ready to throw a few punches? 🥊
Your 5-minute Cardio Knockout is here … and she is short, spicy and seriously FUN.
We’re hitting squat kicks, plank jabs and knee drives across 3 work sets. No equipment. No complicated choreography. Just press play and give me 5 minutes.
Then come back and tell me: which move brought the 🔥?”
This is one round. The Shred is the whole fight.
If your clients love this quick taste, you don’t need to go away and create the next step. It’s already filmed, coached and ready for your brand.
Cardio Knockout comes from Cardio Fight Challenge — one of five workouts inside The Shred, a complete four-week strength, cardio and mobility program.
Your clients follow a simple Monday–Friday rhythm: Shred Lower, Shred Upper, Shred Core, Cardio Fight Challenge, and a recovery-focused Stability Stretch & Strength session. The rhythm repeats across all four weeks, making the program easy for your clients to follow — and easy for you to deliver.
- 5 fully guided follow-along workouts
- 4-week, 5-workout-per-week structure
- Editable client Success Guide + Canva assets
- Level Up 7-day bonus challenge included
- Pre-written promo posts to help you launch
- Lifetime white label license — keep 100% of your sales
If today’s freebie gets your people moving, The Shred gives you the complete four-week offer to keep that momentum going.
See everything inside The ShredWant one complete offer you can start sharing and selling? Choose The Shred.
Want more variety, a ready-made workout library and support to help you launch it? Keep scrolling, Coach. The Fitness Business Success Starter Pack might have your name all over it. 👀
How about 10 programs and 75 workouts — without filming a single one?
The Fitness Business Success Starter Pack gives you 10 of my bestselling white label workout programs — including The Shred — and 75 fully guided, full-length workouts ready to go behind your brand.
Strength. Cardio. Mobility. Mind-body. A whole ready-made library you can use with different clients, build into different offers and sell in different ways.
You bring the brand and the client relationships. I’ve already handled the filming, coaching and workout creation.
The workouts are done. Now let’s help you sell them.
For a limited time, the brand-new Success Starter Center is included completely FREE with the Fitness Business Success Starter Pack.
It helps you decide what to launch, turn your workouts into an offer you can confidently promote and sell, have better client conversations, and create a smoother experience for the people who join.
- Sales page templates
- Ready-to-customize email and social campaigns
- Client conversation and sales support
- Tools to create a smoother client experience
- Simple guidance to help you choose, launch and deliver your offer
The 10 programs give you the ready-to-brand content. The Success Starter Center helps you launch it, sell it and give your clients a brilliant experience once they join.
10 complete programs. 75 fully guided workouts. One seriously powerful place to start.
See everything that’s includedHere for the freebie? Grab it, brand it and go make your clients smile. I’m cheering you on.
Ready to turn one workout into a complete four-week offer? Take a look at The Shred.
Ready for 10 programs, 75 workouts and the tools to help you launch and sell them? The Fitness Business Success Starter Pack is waiting for you.
Not sure which option fits? Reach out. I genuinely love helping coaches find the simplest way to make their lives easier and their businesses more profitable. My door is always open.
You’ve got this … and I’ve got you. Always!
Now go throw a few punches. ❤️
Happy sharing!
❤️ Ro
