2019 has been a very busy and exciting year. I launched my new workout program, Rachael’s GOOD SWEAT, under the “Rachael’s Good” umbrella, and it’s been incredibly rewarding to see people join in and share their progress. Knowing others are doing these workouts truly makes my day.
Over the years I saved hundreds of workouts in my phone’s notes—ideas collected from a lifetime of playing sports, training on my own in college, following workout guides by other trainers during my dietetic internship, and learning from peers in the fitness world. Through that journey I’ve tried many different exercise styles.
This past year I discovered the training style that excites me most and keeps me motivated to hit the gym every day. Those workouts keep me engaged from start to finish and, most importantly, have boosted my confidence—both in the gym and in life. I’ve focused on strengthening and refining my form over the last two years, and seeing my progress makes me proud and eager to share GOOD SWEAT with you.
GOOD SWEAT GUIDE
My primary goal with GOOD SWEAT was to make a program that’s both convenient and affordable. Instead of selling the full 10-week program as a single, larger purchase, I decided to release it week by week so people can join at their own pace and we can do the workouts together. Each week is priced at $6.99 and includes four workouts—about $1.74 per workout—making it an economical alternative to classes or personal training sessions.
These workouts are designed to simplify your gym routine: everything is pre-programmed so you don’t have to plan sets, reps, or circuits. You’re welcome to follow the weeks in order, but it’s not required. Weeks are released each Saturday for 10 consecutive weeks, and you can purchase any week individually. The program works well for people who already have a routine but need something portable for travel or hotel gyms—no machines required.
I’ve had questions about whether GOOD SWEAT is suitable for beginners. The answer is yes. Many exercises include modifications, and several circuits are timed instead of prescribing a fixed number of reps. Timed circuits let you work at your own pace and push to your personal limit. If you’re new to consistent exercise, ease into it, use modifications where needed, and treat non-workout days as rest days.
EQUIPMENT
Because the guide avoids machines, you can do these workouts almost anywhere—home, gym, or while traveling. Across the 10 weeks you’ll primarily need dumbbells, barbells, and resistance bands, with occasional use of a yoga ball, BOSU, or medicine ball. Each week’s description lists the equipment needed so you can prepare before purchasing.
To make the program accessible, I recommend a set of small resistance bands and a larger band, along with a lighter and a heavier set of dumbbells and a medicine ball for added variety. With those basic tools you can complete the program and use simple substitutions when equipment isn’t available.
FORMAT
After purchasing a week, you’ll receive a confirmation email with two downloadable links. These links have a limited number of downloads before they expire, so save the files to your devices as soon as possible. Each time a link is opened it counts as a download. If you encounter any problems, please email the team and they can regenerate the download links for you. I recommend saving the PDFs to your computer first and then to your phone so you always have access. Some people like to print and laminate the workouts to bring to the gym.
GOOD SWEAT blends HIIT and circuit training with strength and compound movements to help you build strength and endurance while keeping workouts fun and challenging. Sessions range from 20 to 60 minutes, with most around 30 minutes (not including a recommended 5–10 minute warm-up).
This program encourages regular movement, supports healthy habits, and fosters motivation in a positive community. Working out should feel energizing, not burdensome. These are the workouts I actually do, and the plan is designed so we never repeat the exact same session twice.
If you have any questions about the program or need help with your purchase, please contact the team:
[email protected]
CLICK HERE to purchase your first week of GOOD SWEAT workouts!
Follow along and share your workouts with #goodsweatguide
FAQ:
- Is this an app?
- No. GOOD SWEAT is delivered as PDFs that are emailed to you. Save them to your devices to keep them indefinitely.
- Is this program good for beginners?
- Yes. Many exercises include modifications, and timed circuits let you work at your own pace and intensity.
- If I don’t have that much equipment at home, can I still do the workouts?
- Yes. A set of small bands, one large band, light and heavy dumbbells, and a medicine ball will cover most needs. You can also modify movements based on what you have available.
- Do I have to buy each week in order?
- No. The guides are sold individually with no subscription required. Jump in whenever you like and use the workouts to refresh your routine—mix and match weeks or exercises as you prefer.