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Welcome to the 30 Day Power 1/2 Hour Workout Flow! We are so excited to have you here.

You are part of the first ever at-home program designed to challenge, inspire and motivate you to move your body every day for 30 days!! You've taken an amazing step to improve your physical, mental and spiritual health. Remember, what you do in one area of life you do in all areas of life. I wouldn’t be surprised if doors of opportunity start to open, momentum in your career start to pick up, and people around you start to take notice of your radiating high vibes! Be watchful of the changes that go on around you once you’ve committed yourself to 30 days of moving into a peak state. I am here to guide you along this journey with any questions you may have as you conquer each workout day by day. 

Here at Marissa's Fit Boutique, we believe you can raise your vibes with the power of exercise. Each day for the next month, you have access to informative videos that show you how to do each exercise. Additionally, you can enjoy daily morning mantras and words of encouragement! 

Before you dive into this exciting plan, please click here to learn more about equipment, warm up, cool down and more FAQ's!


Click for your daily dose of workouts and inspiring words!


Before you get started...

required Equipment

  • 1 set of lighter dumbbells for higher repetition exercises, 1 set of heavier dumbbells for lower repetition exercises. The weight of the dumbbells will be different for everyone depending on your current strength and stamina. DO NOT UNDERESTIMATE YOUR STRENGTH, when in doubt purchase the heavier amount.
  • Yoga or Exercise Mat
  • Jump Rope (optional)

Warm Up 

Cool Down

  • Foam Roll and Static Stretches 

Workout Instructions

  • Round 1/4 (one of four)
    • Set your timer to 7 minutes. Complete as many sets of the first 3 exercises as you can. Once 7 minutes are over take a 30 second water break and move to round 2/4.
  • Round 2/4 (two of four)
    • Set your timer to 7 minutes. Complete as many sets of the last 3 exercises as you can. Once 7 minutes are over take a 30 second water break and move to round 3/4. 
  • Round 3/4 (three of four)
    • Set your timer to 7 minutes. Complete as many sets of the first 3 exercises as you can. Once 7 minutes are over take a 30 second water break and move to round 4/4. 
  • Round 4/4 (four of four)
    • Set your timer to 7 minutes. Complete as many sets of the last 3 exercises as you can. Once 7 minutes are over YOU ARE DONE! Stretch and foam roll. 

Nutrition | $45

Book your one hour nutrition consultation today!

MFB Gear | $25

Grab a shirt for your 30 Day Power 1/2 Hour Workout Flow selfies!

Disclaimer: None of the information, recommendations and guidelines in the guidebook are intended to offer medical advice, nor are they to replace medical advice given by a doctor or health care professional. In the case of illness or a medical condition, a doctor or healthcare professional should be consulted prior to commencing any program or diet. The information, recommendations and guidelines given relating to exercise and diet are to be used as guidelines for a healthy lifestyle. They are not intended to be substitute for prescribed diet or exercise. Marissa’s Fit Boutique gives no warranty and makes no representation that the information and guidelines contained in this guide, and disclaims all liability for any loss, damage, cost or expense incurred by reason of any person using or relying on this information, and guidelines or by reason of error, omission, defect, or misstatement contained in such information and guidelines.

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Don't forget about your nutritional needs!

Book your one hour nutrition consultation today with MFB nutritionist Meghann Murray 


Need some extra help, guidance and motivation? 

CONNECT WITH THE MFB TEAM TODAY!

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