Hey Coach! It’s time for your White Label Workout of the Week, and this one’s extra special because we’re kicking off my absolute favorite season… Black Friday season! 🎉
As both a mom and a business owner, I live for this time of year. There’s nothing like finding those unbeatable deals, checking off that holiday shopping list, and giving clients something exciting to look forward to. And to celebrate, we’re rolling out one of my favorite combos—shoulders & core! You all know working shoulders is my FAVE!! 💪 Pairing a powerful shoulder pump with some killer core stability moves is just next-level fun.
This week’s workout, Power Up: Shoulders & Core, is an alternating set that keeps things fresh, challenging, and FUN. With a combo of up-and-down moves, this workout will have clients coming back for more. So, let’s dive in and make this Black Friday season unforgettable!
Table of Contents
- White Label Workout of the Week: Power Up – Shoulders & Core
- Black Friday Tips for Coaches: How to Make This Your Best Yet!
- Early Black Friday Sale: Start Saving Now!
White Label Workout Video of the Week: Power Up – Shoulders & Core
This week, we’re diving into a powerhouse combo of shoulder and core exercises.
Why these two together? Well, strengthening shoulders and core at the same time doesn’t just build muscle—it amps up stability, posture, and overall strength.
Shoulders are the foundation for all upper body movements, while core stability is key for nearly every move we make, from lifting weights to everyday tasks. When combined, they create a balanced workout that supports both strength and endurance.
Workout Details:
- Format: Alternating shoulder and core exercises, 3 rounds
- Equipment: Light & Medium Dumbbells
Check out the video to see this workout in action …
This workout is ready for you to make it your own! Just download the video, add your branding (logo, fonts, colors), and share it as a valuable resource for your clients. They’ll appreciate the quality and unique approach!
White Label Workout Video Download Links:
Download your white label workout video links here. Choose your format:
- Portrait Mode – Perfect for social stories or vertical videos!
- Landscape Mode – Ideal for YouTube, Facebook, or embedded client resources.
Workout Structure:
This workout alternates between shoulder-focused moves and core exercises, giving the body a balanced push-and-pull effect that’s as energizing as it is effective. Here’s the breakdown:
- Arnold Press – 12 reps
Why it matters: The Arnold Press is an excellent all-around shoulder move that targets multiple areas of the deltoids. The rotation as you press up engages the front, side, and rear delts, creating a comprehensive shoulder workout in one motion. It’s a great way to build strength and improve shoulder mobility. - Shoulder Taps – 20 reps (10 each side)
Why it matters: Adding shoulder taps to a plank engages the entire core while challenging shoulder stability. It’s a fantastic move for balance, core control, and shoulder endurance, as it requires the core and shoulders to work together to keep the body stable. - Lateral Raises – 12 reps
Why it matters: Lateral raises target the side delts, helping to create shoulder width and definition. This move enhances shoulder stability and strengthens the muscles that support healthy posture, which is especially important for upper body alignment. - Army Crawls – 20 reps (10 each side)
Why it matters: Army crawls engage the entire core, shoulders, and upper body as you move forward in a plank position. They’re an excellent move for improving core stability, shoulder endurance, and overall coordination, as the body has to maintain control with each step. - Dumbbell Front Raises – 12 reps
Why it matters: Front raises work the front deltoids, adding dimension to the shoulders and building strength in the muscles that stabilize arm movement. This exercise also complements other shoulder exercises for a well-rounded upper body workout. - Beast Kick-Throughs – 10 reps each side
Why it matters: Beast kick-throughs are a dynamic core exercise that engage the obliques, shoulders, and even the hips. This move challenges the core and shoulders to stabilize as the legs kick through, helping build rotational strength and coordination.
How to Use This Workout with Clients:
Encourage your clients to perform the entire circuit three times, resting for one minute between rounds. If they’re new to strength training, suggest lighter weights or even just bodyweight until they feel confident. For more advanced clients, they can try adding resistance or experimenting with different tempos, such as slower reps for more intensity.
The Benefits of Combining Shoulders & Core:
This combo is more than just a great workout—it’s functional! A strong core stabilizes the body for more effective shoulder movements, while stable, strong shoulders support core work by maintaining good posture and control. Training these areas together also creates a balanced upper body that can handle daily tasks, reduce injury risk, and improve athletic performance.
The result? Clients leave feeling powerful, accomplished, and ready to take on more! This 20-25 minute routine offers a total-body burn that they can easily work into their regular routine. Plus, it’s a fantastic mix of strength and stability that will keep them coming back.
Getting Ready for Black Friday!
Alright, coach friends … who’s pumped for Black Friday?! I just shared my TOP 5 TIPS for ROCKING Black Friday as a fitness coach, and I had to highlight them here in case you missed it. These tips are my go-to strategies after years of being in the coaching game. Whether it’s your first Black Friday or you’re a sale-day veteran, these ideas will help you connect with clients, boost your sales, and have fun while doing it. Let’s make this your best Black Friday yet! 👇
1️⃣ Tiered Discounts = Something for Everyone
Not everyone is ready for a big commitment, and that’s okay! Offer a smaller discount for newbies testing the waters and bigger savings for those who are all in. This way, you’re meeting clients wherever they are, making it easier for everyone to jump in!
2️⃣ Flash Sales: Quick & Exciting!
Black Friday is all about that “grab it now” energy! Run a short sale from Friday to Cyber Monday. Keeping it quick adds urgency, gives clients that “I scored a deal!” feeling, and gets you fast action. 💥
3️⃣ Show the Value Beyond the Discount
Clients want results, not just a lower price! Focus on the benefits: How will your programs help them stay strong over the holidays? How can they kick off January feeling amazing? Show them why your offer is worth it!
4️⃣ VIP Perks for Your Loyal Clients
Nothing says “you’re appreciated” like a little VIP treatment! Give early access to your long-time clients or members, making them feel special and connected to your business. Bonus: It builds serious loyalty!
5️⃣ Add a Fun Extra
Who doesn’t love a surprise? Throw in a holiday guide, mini challenge, or something they didn’t expect. It’s that thoughtful touch that says, “I’m here to help you reach your goals, now and in the New Year!” 🎁
Want more details on HOW to pull off these tips? Head over to my full blog post here where I dig into each one. These tips can make a huge difference for your Black Friday success, and the best part? My white-label resources are here to help you make it happen!
Early Black Friday Sale: Start Saving Now at WhiteLabelWorkouts.com!
And speaking of Black Friday, my Early Black Friday Sale is on right now! 🎉 Grab 15% off sitewide (excluding the monthly Playbook) with code EarlyBF15!
This sale is the perfect time to load up on white-label resources that’ll help you implement the tips above—whether it’s launching a new challenge, creating a holiday-themed program, or packing your social feed with fresh content.
Plus, I’m offering FREE Black Friday Strategy Calls for any coach who wants some personalized planning help. Let’s brainstorm ideas to make this season a success for you and set you up with a plan that works!
Quick Recap – Here’s What to Do Next:
- Grab your White Label Workout of the Week – [Download the white label links above for free and make it yours!]
- Check out my top Black Friday Tips for Coaches – Read the full post here
- Book your FREE Black Friday Strategy Call – Schedule here
- Stock up on White Label Workouts, fitness challenges, and more during our EARLY ACCESS Black Friday Sale! Shop at WhiteLabelWorkouts.com and use code EARLYBF15 to save 15% on EVERYTHING!
Thank you so much for being part of this community! Here’s to an amazing Black Friday season. Reach out ANYTIME if there’s ever anything I can do to support you on your journey to success.
Xoxo ~ Ro ~ Your Online Fitness Specialist
