Meredith Shirk
These at-home routines are perfect for taking the stress of hitting the gym away and still maximizing your time to get your errands done for the day!
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Meredith Shirk
15-Day Summer Sculpt Series - Day 12 | Total Core Blast | No Equipment, All Standing
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re so close to the finish line!
It’s Coach Greg, and welcome to Day 12: Total Core Blast of our 15-Day Summer Sculpt Series. Today’s workout is an all-standing, no-equipment routine designed to fire up your entire core right at home.
This session targets your upper abs, lower abs, obliques, and deep core muscles, using controlled, low-impact movements to help build strength, improve stability, and support fat burn.
You can expect:
• Full-core activation and toning
• Oblique and waistline strengthening
• All-standing, joint-friendly movement
• No equipment needed
And to support your results today, we’re pairing this workout with your Day 12 Summer Sculpt Food Challenge recipe a fun, satisfying treat that still supports your goals.
DAY 12: Chocolate Banana Protein Pops
(Makes 4 Pops / 2 Servings)
Ingredients
2 bananas
½ cup Greek yogurt
1 tbsp cacao powder
1 tbsp honey (or more)
2–4 tbsp almond butter
Instructions
Blend all your ingredients together and pour into a mold if you have one, or pour into a lined muffin tin.
You can freeze them as is—or use popsicle sticks to create little handheld pops!
Freeze for at least 3 hours or overnight!
This is one of those recipes that feels like a treat but still keeps you aligned with your goals.
Day 12 is about staying consistent and finishing strong. You’ve built so much momentum keep it going.
Drop “SUMMER SCULPT DAY 12” in the comments when you finish your workout (and tell me if you made the protein pops!)
Subscribe now and keep going you’re doing incredible and just a few days away from completion!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
8 hours ago | [YT] | 6
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Meredith Shirk
15-Day Summer Sculpt Series - Day 11 | Daily Ab Sculpt (Dumbbells) | All Standing, At Home
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re so close to the finish line!
It’s Coach Paula, and welcome to Day 11: Daily Ab Sculpt of our 15-Day Summer Sculpt Series. Today’s workout is an all-standing routine using optional dumbbells to help strengthen and sculpt your core right at home.
This session targets your upper abs, lower abs, obliques, and deep core muscles, using controlled, low-impact movements with added resistance to increase intensity and muscle activation.
You can expect:
• Full-core activation and toning
• Oblique and waistline sculpting
• Optional dumbbells for added intensity
• Standing-only, joint-friendly movement
And to support your results today, we’re pairing this workout with your Day 11 Summer Sculpt Food Challenge recipe simple, satisfying, and easy to prep.
DAY 11: Berry Cottage Cheese Cup
Ingredients
¾ cup cottage cheese
½ cup mixed berries
2–4 tbsp chopped almonds
Instructions
Layer your ingredients in a bowl or jar and enjoy!
This is a quick, protein-packed option that helps keep you full and fueled without overcomplicating things.
Day 11 is about staying consistent and finishing strong. You’ve built momentum now you’re reinforcing it.
Drop “SUMMER SCULPT DAY 11” in the comments when you finish your workout (and tell me if you tried this one!)
Subscribe now and keep going—you’re doing incredible and nearing the finish line!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
1 day ago | [YT] | 7
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Meredith Shirk
15-Day Summer Sculpt Series - Day 10 | Full Body Tone | Standing Only, No Floor Work
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re in the final stretch!
It’s Coach Gaby, and welcome to Day 10: Full Body Tone of our 15-Day Summer Sculpt Series. Today’s workout is a standing-only, no floor work routine designed to sculpt and strengthen your entire body right at home.
This session targets your legs, glutes, arms, back, and core, using controlled, low-impact movements to help build lean muscle, improve endurance, and support fat burn.
You can expect:
• Full-body toning and sculpting
• Standing-only, joint-friendly movement
• No floor work, no equipment needed
• At-home, low-impact flow
And to support your results today, we’re pairing this workout with your Day 10 Summer Sculpt Food Challenge recipe something fresh, filling, and perfect for prepping ahead.
DAY 10: Corn & Black Bean Summer Salad
(4 Servings)
Ingredients
1 15oz can canned corn, drained
1 15oz can black beans, drained and rinsed
1 cup cherry tomatoes, diced
1 cup chickpeas, drained and rinsed (about ½ can)
Juice of 1–1 ½ limes (to taste)
1 avocado, diced
2 tbsp olive oil
1 tsp chili powder
Pinch salt and pepper, to taste
Instructions
Mix all ingredients in a bowl and chill for 30 minutes to an hour.
Store extra servings in the fridge for up to 4 days in an airtight container!
This is one of those easy, make-ahead meals that keeps you on track without overthinking it simple, balanced, and satisfying.
Day 10 is all about consistency and confidence. You’ve been showing up and that’s what creates real results.
Drop “SUMMER SCULPT DAY 10” in the comments when you finish your workout (and tell me if you made the salad!)
Subscribe now and keep going you’re doing amazing and getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
2 days ago | [YT] | 9
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Meredith Shirk
15-Day Summer Sculpt Series - Day 9 | Muffin Top Fat Burn | All Standing, At Home
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re almost there!
It’s Coach Greg, and welcome to Day 9: Muffin Top Fat Burn of our 15-Day Summer Sculpt Series. Today’s workout is an all-standing, at-home routine designed to fire up your core and strengthen your waistline no equipment needed.
This session targets your obliques, lower abs, and deep core muscles, using controlled, low-impact movements to help improve muscle tone, stability, and overall core strength.
You can expect:
• Core and oblique activation
• Waistline strengthening and toning
• All-standing, joint-friendly movement
• No equipment needed
And to support your results today, we’re pairing this workout with your Day 9 Summer Sculpt Food Challenge recipe a refreshing, anti-inflammatory boost.
DAY 9: Mango Turmeric Smoothie
Ingredients
½ cup frozen mango
½ cup frozen pineapple
½ cup Greek yogurt
¼ tsp turmeric
Pinch of black pepper (to activate the turmeric)
1 cup non-dairy milk
1 tsp honey
Instructions
Blend until creamy.
This smoothie is a great way to support recovery while giving your body a refreshing, nutrient-packed boost.
Day 9 is about staying focused and finishing strong. You’ve built momentum now keep it going.
Drop “SUMMER SCULPT DAY 9” in the comments when you finish your workout (and tell me if you tried the smoothie!)
Subscribe now and keep going you’re doing incredible!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
3 days ago | [YT] | 5
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Meredith Shirk
15-Day Summer Sculpt Series - Day 8 | Hourglass Ab Workout (Dumbbells) | Standing Only
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re in the final stretch!
It’s Coach Paula, and welcome to Day 8: Hourglass Ab Workout of our 15-Day Summer Sculpt Series. Today’s routine is a standing-only workout using optional dumbbells to help sculpt your waist and strengthen your core right at home.
This session targets your obliques, lower abs, and deep core muscles, using controlled, low-impact movements with added resistance to increase muscle activation and support fat burn.
You can expect:
• Oblique and waist-sculpting exercises
• Core and lower-ab activation
• Optional dumbbells for added intensity
• Standing-only, joint-friendly movement
And to support your results today, we’re pairing this workout with your Day 8 Summer Sculpt Food Challenge recipe—simple, balanced, and easy to throw together.
DAY 8: Tomato Cottage Cheese Plate
Ingredients:
¾ cup low-fat cottage cheese
1 cup cherry tomatoes, halved
1 slice whole-grain toast (or 3–4 whole-grain crackers)
1 tsp olive oil
Pinch salt & pepper
Optional boost: 1 tbsp chopped almonds or seeds and 1 tsp of dried basil if you have it adds a little crunch and extra flavor!
Instructions
Toast bread (or prep crackers).
Plate cottage cheese in a bowl or on a plate.
Add tomatoes on top.
Drizzle olive oil.
Sprinkle basil, salt, and pepper.
Serve with toast/crackers on the side, or spoon onto your toast/crackers to enjoy as little bites!
A quick, savory option that keeps things interesting while still supporting your goals.
Day 8 is about refining your strength and staying consistent. You’re building something powerful keep going.
Drop “SUMMER SCULPT DAY 8” in the comments when you finish your workout (and tell me if you tried this one!)
Subscribe now and keep going you’re getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
4 days ago | [YT] | 10
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Meredith Shirk
15-Day Summer Sculpt Series - Day 7 | Belly Fat Blaster | All Standing, No Equipment
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’ve made it to the halfway point!
It’s Coach Gaby, and welcome to Day 7: Belly Fat Blaster of our 15-Day Summer Sculpt Series. Today’s workout is an all-standing, no-equipment routine designed to fire up your core and support fat-burning right at home.
This session targets your upper abs, lower abs, obliques, and deep core muscles, using controlled, low-impact movements to help strengthen your midsection and improve overall stability.
You can expect:
• Core and ab activation
• Waistline and oblique strengthening
• All-standing, joint-friendly movement
• No equipment needed
And to support your results today, we’re pairing this workout with your Day 7 Summer Sculpt Food Challenge recipe simple, satisfying, and easy to grab anytime.
DAY 7: Apple PB Energy Rounds
Ingredients
1 apple, cored and sliced into rounds
2 tbsp almond butter (or peanut butter)
Instructions
Core and slice your apple into rounds, and spread your almond butter on all slices. Enjoy!
This is one of those quick, balanced snacks that gives you natural energy without overthinking it.
Day 7 is your midpoint and that’s something to be proud of. You’ve been showing up, building strength, and creating real momentum.
Drop “SUMMER SCULPT DAY 7” in the comments when you finish your workout (and tell me if you tried the energy rounds!)
Subscribe now and keep going you’re halfway there and doing incredible!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
5 days ago | [YT] | 11
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Meredith Shirk
15-Day Summer Sculpt Series - Day 6 | Full Body Burn (Dumbbells) | All Standing, At Home
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series. You’re building serious momentum!
It’s Coach Greg, and welcome to Day 6: Full Body Burn of our 15-Day Summer Sculpt Series. Today’s workout is an all-standing routine using optional dumbbells to help increase intensity while keeping everything low-impact and joint-friendly.
This session targets your legs, glutes, arms, shoulders, back, and core, combining strength-focused movements with steady pacing to help build lean muscle and support fat burn.
You can expect:
• Full-body strength and toning
• Optional dumbbells for added resistance
• All-standing, low-impact movement
• At-home, beginner-friendly flow
And to support your results today, we’re pairing this workout with your Day 6 Summer Sculpt Food Challenge recipe, something refreshing, energizing, and easy to make.
DAY 6: Pineapple Ginger Refresher
Ingredients
1 cup frozen pineapple
1 tsp grated ginger (or ½ tsp ginger powder)
¾ cup coconut water
½ lime squeeze
½ cup ice
Instructions
Add all your ingredients to your blender and blend until smooth and creamy. Pour into a glass, and enjoy!
This is a perfect light, hydrating option to help you feel refreshed while supporting digestion and energy.
Day 6 is about building strength and staying consistent. You’ve already created momentum; now you’re leveling up.
Drop “SUMMER SCULPT DAY 6” in the comments when you finish your workout (and tell me how you liked the refresher!)
Subscribe now and keep going, you’re doing incredible and getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
6 days ago | [YT] | 13
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Meredith Shirk
15-Day Summer Sculpt Series - Day 5 | Deep Core Activation | No Equipment, At Home
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re building real consistency!
It’s Coach Paula, and welcome to Day 5: Deep Core Activation of our 15-Day Summer Sculpt Series. Today’s workout is a no-equipment, at-home routine designed to help you connect with and strengthen your deep core muscles.
This session focuses on controlled, low-impact movements that activate your transverse abdominis, lower abs, and stabilizing core muscles, helping improve posture, balance, and overall strength.
You can expect:
• Deep core activation and control
• Lower-ab and stabilizer strengthening
• Low-impact, joint-friendly movement
• No equipment needed
And to support your results today, we’re pairing this workout with your Day 5 Summer Sculpt Food Challenge recipe simple, satisfying, and easy to put together.
DAY 5: Berry Vanilla Crunch Yogurt Cup
Ingredients
¾ cup Greek yogurt
½ cup mixed berries
2–4 tbsp chopped almonds
1 tbsp honey (optional)
Optional: pinch cinnamon MetaInfluencer Superfood!
Instructions
In a small bowl or jar, stir yogurt with honey.
Layer mixed berries over yogurt.
Sprinkle chopped nuts on top.
Add a little cinnamon for a Metainfluencer Boost!
This is one of those easy, go-to options that keeps you full, fueled, and on track without overthinking it.
Day 5 is about building awareness and connection. These small, intentional steps both in movement and nutrition are what create real, lasting change.
Drop “SUMMER SCULPT DAY 5” in the comments when you finish your workout (and tell me if you added the cinnamon boost!)
Subscribe now and keep going you’re doing incredible and getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
1 week ago | [YT] | 16
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Meredith Shirk
15-Day Summer Sculpt Series - Day 4 | Slim Waist Workout (Dumbbells) | Standing Only
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series you’re building serious momentum!
It’s Coach Gaby, and welcome to Day 4: Slim Waist Workout of our 15-Day Summer Sculpt Series. Today’s routine is a standing-only workout using optional dumbbells to help sculpt your core and strengthen your waistline right at home.
This session targets your obliques, lower abs, and deep core muscles, using controlled, low-impact movements with added resistance to increase muscle activation and support fat burn.
You can expect:
• Core and oblique strengthening
• Waist-sculpting movements
• Optional dumbbells for added intensity
• Standing-only, joint-friendly flow
And to support your results today, we’re pairing this workout with your Day 4 Summer Sculpt Food Challenge recipe simple, nutrient-packed, and easy to make.
DAY 4: Blueberry Spinach Glow Smoothie
Ingredients
½ cup frozen blueberries
1 sliced banana
1 cup spinach
½ cup Greek yogurt
1 tbsp chia seeds
1 cup non-dairy milk (can sub water)
Instructions
Blend until smooth, pour into a glass and enjoy!
This is an easy way to fuel your body with antioxidants, fiber, and protein perfect for keeping your energy up and your routine on track.
Day 4 is about staying consistent and dialing in your focus. Keep it simple move your body, fuel it well, and keep showing up.
Drop “SUMMER SCULPT DAY 4” in the comments when you finish your workout (and tell me if you tried the smoothie!)
Subscribe now and keep going—you’re getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
1 week ago | [YT] | 10
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Meredith Shirk
15-Day Summer Sculpt Series - Day 3 | Belly Fat Burner | No Equipment, All Standing
What’s up, #sveltecrew!
Subscribe now so you never miss a single workout in the 15-Day Summer Sculpt Series + nutrition challenge. You’re building real momentum!
It’s Coach Paula, and welcome to Day 3 of our 15-Day Summer Sculpt Series. Today’s Belly Fat Burner workout is an all standing, no equipment routine designed to fire up your core and support fat-burning right at home.
This session targets your upper abs, lower abs, obliques, and deep core muscles, using controlled, low-impact movements to help strengthen your midsection, improve stability, and build overall core strength.
You can expect:
• Core and ab activation
• Oblique and waistline strengthening
• All-standing, joint-friendly movement
• No equipment needed
And to support your results today, we’re pairing this workout with your Day 3 Summer Sculpt Food Challenge recipe, something simple, satisfying, and a little fun.
DAY 3: Banana Yogurt Freeze Bites
(Makes 6–8 Bites / 1 Serving)
Ingredients
1 banana, sliced
½ cup Greek yogurt
1 tsp honey
Optional toppings: cacao nibs, coconut flakes, almond butter, anything you have on hand!
Instructions
Slice your banana into 6–8 slices and dip them into your yogurt.
Place on a lined tray.
Drizzle honey on top.
Freeze 2–3 hours.
A quick, refreshing treat that helps keep you on track without overthinking it.
Day 3 is about staying consistent and making this feel doable. You don’t need complicated, just simple habits that you can stick with.
Drop “SUMMER SCULPT DAY 3” in the comments when you finish your workout (and tell me if you tried the freeze bites!)
Subscribe now and keep going, you’re getting stronger every day!
▶ Free One-Minute Workout 👉 svelte.go2cloud.org/SHV
▶ Svelte Merch! 👉 svelte-training.creator-spring.com/
▶ Svelte's Website 👉 www.sveltetraining.com/
Say hi on social! 👇
FACEBOOK: www.facebook.com/SvelteTraining/
INSTAGRAM: www.instagram.com/svelte_training/
1 week ago | [YT] | 17
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