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THE GRACE FIT HOME GUIDE WEEKS 1-8
#GFHG
#GRACEFITGUIDE
Contents Introduction About the GFHG Recommendations Before You Dive In Equipment Recommendations Disclaimers The Workout Split Reaching Your Goals with GFHG Nutrition incl. Cheat Meals
2 4 5 6 8 8 11 12
Week 1 & 3 500 Rep Challenge Lower Body Upper Body Full Body Abs & Cardio
17 18 19 20 21
Week 2 & 4 Lower Body Upper Body Full Body Abs & Cardio
23 24 25 26
Week 1 - 4 Booty Arms & Abs Legs & Cardio
28 29 30
Week 5 & 7 500 Rep Challenge Lower Body Upper Body Full Body Abs & Cardio
33 34 35 36 37
Week 6 & 8 39 40 41 42
Lower Body Upper Body Full Body Abs & Cardio Week 5 - 8 Booty Arms & Abs Legs & Cardio 500 Rep Challenge Glossary
44 45 46 47 50
1
Introduction Hey you! Welcome to your new Grace Fit Home Guide: #GFHG. Well done for deciding to continue your journey to a stronger, fitter and more confident you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. Thank you for being a part of the GFG family – a community of kind, determined and likeminded people who want to lift each other up and each other on this journey. Let’s get started!
Tag @gracefitguide @gracefituk #GFHG #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages!
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My Social Media Pages I post a variety of different things on each of my social medias. Make sure you’re following along for everything from workouts to selfies, vlogs to photos of dogs and much more!
Instagram: @gracefituk Twitter: @gracefituk YouTube: Search ‘Grace Fit UK’ or type: http://www.youtube.com/GraceFitUKTube into the search bar Depop: @gracefituk – for all clothes from brand new activewear to fancy dresses, with 20% of profits going to charity!
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About The GFHG So, now you’re here, let me tell you a little more about the #GFHG and what it will help you to achieve when you put the work in. I have always wanted working out to be as accessible as possible. I don’t believe that you should need to be wealthy or financially successful to be fit and healthy, and whilst I produce a number of products to enhance your workout experience, I will never claim that these are necessary by any means. To get fit and healthy all you need is yourself (and a little bit of determination). Just over a year ago I created the #GFG: 24 weeks of weight training workouts to be performed at the gym. The guides have done amazingly well – over 15,000 women are currently doing them, achieving the most incredible transformations in not only physical appearance but also in strength, confidence and ability. I have always believed in the benefits of weight training and gained a lot of my muscle growth progress through doing so. That being said, I also fell in love with fitness through working out with absolutely no equipment in my living room. When I first got into working out, there was no way in hell I could afford a gym hip, so three times a week I jumped, lunged and planked around at home getting fitter and fitter. For my first year of exercising consistently, I trained at home, with the very occasional trip to my college gym room if it was free between classes. Through working out at home, I got the fittest and most ‘toned’ I have ever been. The GFHG is designed to help you get fit and ‘tone up’ with minimal equipment, from home or anywhere you choose! I fully believe that you can get incredible progress in both weight loss and looking more defined without stepping foot in a gym. And that’s why, since last year, I have been working on the #GFHG: a guide to help anyone, anywhere reach their fitness goals without any fancy machines or expensive gym hip. I hope you’ll love it as much as I do!
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Recommendations Before You Dive • TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! • I want to see your progress! Tag @gracefitguide @gracefituk #GFHG #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages! • Use the hashtags #GFHG #GFG #GraceFitGuide #GFGBB #GFGFriends on social media to stay in with other girls doing the guides. Comment on each other’s photos and encourage each other’s progress! You never know when someone might need it most. • the #GFG Facebook group! We have an incredible community of girls over there just waiting to get you motivated. Just search “GRACE FIT GUIDE” into Facebook or follow the link in your confirmation email. • If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead! • Stretch before and after every session. • When you’re ready to use heavier dumbbells, go for it! • This is a GUIDE, not a set of strict instructions. Find out what works for you and stick to it. • Feel free to shuffle the sessions around dependent on your goals. However, that even if you don’t want to grow your upper body - for example - 1 or 2 sessions a week will do a lot of good for your metabolism among other things! •
: lighter dumbbells advised : heavier dumbbells advised
• that looks, the gym and fitness aren’t everything. You are so much more than what you look like, what you weigh and/ or how big your muscles are. If you take one thing away from this guide, I really hope this is it.
5
Equipment Whilst the GFHG is of course a home-based guide, I have a few equipment recommendations to help you get the best progress, as quickly as possible. Technically no equipment is required as all exercises can be altered and done without, so if you’re hoping to start before these arrive or before your bank allows it, you have no excuses. All recommended equipment can be found on gracefitguide.com, though thanks to you amazing people who me, they are often in very high demand. I recommend keeping an eye on my social medias to ensure you get your hands on some as soon as possible! We aim to keep prices as low as possible to make creating your new snazzy home gym as accessible as possible, but will absolutely never compromise quality! All Grace Fit products are vegan so none of our furry friends were harmed while helping you get fit af. Resistance Band(s): Ӳ
I will ALWAYS preach the importance of resistance bands for activating your glutes, especially whilst training at home. I make the best resistance bands ever for cheaper than you’ll find even bad quality ones soooo, what are you waiting for?
Ӳ
My bands are ranked by colour/difficulty. I recommend getting a few different colours so you can use the hardest you can do on each exercise, and work up to harder difficulties. • Beginner: Blue & Pink • Intermediate: Pink & Peach • Advanced: Peach & Black
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Dumbbells: This guide works on the basis of you using 2 different sets of dumbbells, denoted by exclamation marks next to the exercise. You can of course have more or fewer sets of dumbbells – this is just my recommendation for optimum results! You may know where you sit comfortably on the weight scale, in which case by all means go with the heaviest option you’re comfortable with, but if not, here are some recommendations. • Beginner: Light (!) (1-4kg) and Heavy (!!) (4-6kg) • Intermediate: Light (!) (4-6kg) and Heavy (!!) (6-10kg) • Advanced: Light (!) (5-7kg) and Heavy (!!) (10-15kg) : lighter dumbbells advised : heavier dumbbells advised Exercise Mat: I recommend using an exercise mat for all exercises in which you lie down to make sure you’re protecting your spine. You can of course substitute this for a carpet or rug, but exercise mats are made for the job, so are definitely recommended. Optional: Barbell: I do not include use of a barbell at any point in the #GFHG, however if you either have one or want to push yourself a little further, by all means use it for !! exercises. Barbells make it easier to use heavier weights, so can help you to push yourself more – if you want to use one to up your game, go ahead! Kettlebell: You may prefer to use a kettlebell on some exercises – if you do, then use one.
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Disclaimers 1. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used and decided to share. By using this guide, you acknowledge that I am not a qualified personal trainer, and that all workouts are performed at your own risk. 2. I am not liable for any injury or harm that may come from using this guide. 3. Resale or sharing of this guide is illegal, and unfair. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator. 4. This guide has been checked and approved by a Certified Personal Trainer.
The Workout Split Each week consists of 4 ‘compulsory’ workouts, and 2 ‘+’ days. I do not recommend working out more than 5-6 days a week, AKA I advise you rest at least 1-2 days a week. If you don’t do either of the + days, I do recommend that you have 1 active rest day in which you go on a walk or do some kind of light activity. This being said, please do not be disheartened if you cannot fit in even four workouts a week. Exercise is exercise, you will get progress either way!
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Which days you do will of course be dependent on your goals and ability. As I stated in my recommendations, please feel free to use the guide as a guideline rather than a set of concrete rules – find what works for you and tailor the schedule and workouts to your taste and goals. The suggested workout split is as follows: 1. Lower Body 2. Upper Body 3. Full Body 4. Abs and Cardio
+ Choose from: • Booty • Legs & Cardio • Arms & Abs Below are some example timetables of how you could set out your training, dependent on how many sessions you’re planning to do per week: 1. 3 workouts per week Day
Workout
Monday
Lower Body
Tuesday Wednesday
Upper Body
Thursday Friday
Abs and Cardio
Saturday Sunday
Active Rest: 40min walk
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2. 4 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Active Rest: 40min walk
Wednesday
Upper Body
Thursday Friday
Full Body
Saturday Sunday
Abs and Cardio
3. 5 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Upper Body
Wednesday
Booty
Thursday Friday
Full Body
Saturday Sunday
Abs and Cardio
4. 6 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Upper Body
Wednesday
Legs and Cardio
Thursday
Arms and Abs
Friday
Full Body
Saturday
Abs and Cardio
Sunday
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Reaching Your Goals with GFHG Although this guide is suitable for people with a variety of goals, there are certain aspects you should concentrate on to enhance your progress in reaching your goals. Below are some suggestions to help you use the GFHG to achieve your goals. Goal
Workouts
Nutrition
Lose Fat
1. Prioritise cardio-based Caloric Deficit workouts. 2. Most rest days should be active rest days 3. 1-2 HIIT workouts per week (20s on, 40s off, 1-3% incline, 15 mins)
Tone Up
1. At least 1 cardio-based workout per week 2. 1 HIIT workout per week (15s on, 45s off, 1-3% incline, 10 mins)
1. Extra fat/weight to lose as well as wanting to tone up: slight caloric deficit 2. Just tone up – happy with current fat %: Maintenance
Get Fit
1. At least 1 extra (+) cardio workout per week 2. 1-2 HIIT workouts per week (25s on, 40s off, 1% incline, 15 mins)
Maintenance
Build Muscle
1. Prioritise non-cardio ‘+’ Caloric Surplus workouts 2. Try to make it to the gym when you can, especially in regards to training legs – lifting heavy with a caloric surplus is the key to muscle gain 3. If you definitely do not want to lose any weight, substitute ‘abs and cardio’ day with ‘arms and abs’ or ‘booty’ + days.
Key: Beginners + Intermediate + Advanced + 11
Caloric deficit: Energy (kcal) expenditure > energy (kcal) consumption
Maintenance: Energy (kcal) expenditure = energy (kcal) consumption Caloric surplus: Energy (kcal) expenditure < energy (kcal) consumption Active rest days: Active rest days are advised, especially if you are taking more than one rest day a week. These will ensure that you keep your metabolism going, and that you are cardiovascularly healthy. Anything from a 30-minute walk to being generally active or on your feet works well! HIIT Sprints: High Intensity Interval Training. Ӳ Sprints on the treill, as fast as possible. On and off for the designated amount of time. Ӳ If you do not have access to a treill, do these outside! Set markers and do sprints between them, giving yourself 15s rest in between each sprint. For an extra challenge, make them hill sprints! Ӳ Can massively help to both get fit and shed fat! Ӳ Be careful not to do HIIT more than 2 times per week & allow yourself adequate recovery time. *although you can build muscle through the use of weights in a home environment, I would like to stress that for maximum muscle growth I would strongly advise ing a gym so that you can lift as heavy as possible, especially in regards to training your lower body.
Nutrition As I’m sure you’ve been told 100 times, nutrition is a very important part of obtaining progress, not to mention its significance in ensuring you are generally healthy. The essentials of weight loss, weight gain and weight maintenance come down to energy expenditure vs. energy consumption. If you consume more calories than you use, you will gain weight, and if you consume fewer than you’ll lose weight – it’s that simple! Of course it’s easier said than done, but follow those rules and you will reach your goals.
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In order to work out how many calories you need to eat, you need to first determine whether you want to be in a calorie surplus, maintenance or deficit. Following this, you need to work out your TDEE: Total Daily Energy Expenditure. This is the approximate number of calories you use in a day – sleeping, walking, breathing, working out – every activity burns calories. I would advise using iifym.com or a TDEE calculator of your choice to work this out. The answer you get will of course by approximate – it is based on height, weight and activity level, but does not take into individual metabolic rate etc. From this, you can work out approximately how many calories you should be eating. You do not need to count calories or macros in order to get progress, but it might be an idea to count them for the first 1-2 weeks if you never have before to ensure you know around how much is optimal for you to eat. All goals: When starting out, it is important to monitor your nutrition to work out how much you should be eating. Your TDEE may be inaccurate, so I advise eating along the lines of your TDEE for a week or so and assessing whether you feel overly hungry, or like you’re putting on weight. If you feel cranky due to incessant hunger, your TDEE is probably higher than you previously expected, and if you feel constantly full or as if you are putting on weight, your TDEE is likely lower. Alter your calorie intake accordingly and start working towards your goals! Weight Loss: Ensure you are eating below your TDEE in a caloric deficit. Don’t decrease your calories all at once – although you may feel like you’re losing weight when you do this, you will mainly be losing water weight and shocking your body. that the slower your progress, the more sustainable it will be. Trust me, you don’t want a quick weight loss ‘fix’ – it’ll just make you sad and tired, and you will likely end up putting it all back on just as quickly as it came off. I strongly advise against going anywhere as low as 1200 calories per day. Please do not listen to any fad diet advice – it won’t work and will make you take more steps backwards than forwards.
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Maintenance: Ensure you are eating at your TDEE at caloric maintenance. As mentioned above, your deciphered TDEE from online may be inaccurate. Monitor your intake for the first week or so to establish whether your TDEE is too high or low. If you have been maintaining your weight for a while, eat a similar amount to your norm whilst doing this guide. If you have been losing weight prior to starting the guide, slowly increase your calories by about 50 calories per week so that your body has time to adjust and can work on maintaining your progress. If you want to know more about this process, research ‘reverse dieting’. Weight Gain: Make sure you are eating above your TDEE in a caloric surplus. If you haven’t been trying to put on weight prior to starting this, make sure you take it slowly. Don’t increase your calories all at once - your body can’t gain muscle THAT fast. You want to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1 pound per week as this is the rate at which it’ll mostly be muscle, so when/if you cut you won’t have to lose too much unnecessary fat - when I bulked I used the scale to monitor my increase just as a number, not using it to get disheartened! Bulking/committing to growing muscle is HARD! Keep going, even on the bad days. It’s where da booty comes from! Do not commit to a bulk if you are planning to bulk for less than 3 months. You will not get the muscle gain in that time for it to be worth the extra fat you will have gained (unless fat gain is also a main goal of yours). You will have bad days and the process will be hard, but honestly in of progress, bulking was the best decision I ever made! Cheat Meals/Days: Cheat days are a difficult topic – should you have them? Should you use them to go crazy? How many is too many? My personal opinion on this subject is that, as always, it’s best to find what works for you. That being said, of course having a 10,000 calorie cheat day every week will absolutely impinge on your progress.
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When I count macros or am in general stricter on my nutrition and training, I like to have a designated amount of cheat meals or days per week. For example, I might give myself Friday night dinner or Sunday from lunch to bed time off. This might work for you, or it might make you go a little too crazy both in the week when fantasising about your cheats. In general, it worked pretty well for me as it wasn’t too rigid and if I really wanted to ‘cheat’ earlier in the week, I would allow myself to. It also made me appreciate unhealthy food more as an occasional treat, whereas now I’m a little too lenient in regards to when I indulge. The best thing for you may however be a generally more lenient approach towards less healthy foods. It’s important to understand that there is no such thing as a ‘bad’ food. No food should make you feel stressed or guilty. Following my stricter macro counting days, I now allow myself to indulge if and when I want. Granted, there are ways to do this without ruining your progress, such as allowing yourself to have the cupcake, but then not succumbing to the chocolate bar offered to you later the same day. Different things work for different people but I’d be lying if I suggested that eating whatever you want whenever you want would still allow you to achieve your goals in the time frame you might be aiming for. Be disciplined and exercise self-control, but don’t sacrifice a good relationship with food for a diet, trust me it’s not worth it.
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IT’S TIME TO START REACHING YOUR GOALS! But first, it’s time to take some progress photos! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
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500 REP CHALLENGE Welcome to your first challenge! I strongly recommend you do this challenge at least once every four weeks to track your fitness progress. Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
17
WEEKS 1&3
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Squats
- 10 reps
Exercise 2 - 3-Pulse Lunges
Exercise 3 - Harmstring Curls
- 10 reps
- 12 reps
Exercise 4 - Squat to Curtsey Lunges
18
- 10 reps
WEEKS 1&3
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Tricep Dips - 10 reps
Exercise 2 - Hammer Curls
- 12 reps
Exercise 3 - Bicep Curls
- 12 reps
Exercise 4 - Front Raises
- 15 reps
19
WEEKS 1&3
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Goblet Squats
- 10 reps
Exercise 2 - Burpees - 15 reps
Exercise 3 - Shoulder Press
- 10 reps
Exercise 4 - Reverse Crunch - 10 reps
20
WEEKS 1&3
ABS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Legs Raises
Exercise 2 - Mountain Climbers
Exercise 3 - Crunches
Exercise 4 - In and Out Jump Squat
21
Exercise 5 - Rusian Twists
Finisher Exercise 6 - Diagonal Hand to Toe Touch
22
WEEKS 2&4
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Stationary Lunges
Exercise 2 - Front Squats
- 12 reps
- 10 reps
Exercise 3 - Jump Lunges - 20 reps
Exercise 4 - Romanian Deadlifts
23
- 12 reps
WEEKS 2&4
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Decline Pushups - 10 reps
Exercise 2 - Tricep Extensions
Exercise 3 - Shoulder Press
- 10 reps
- 8 reps
Exercise 4 - Superman - 15 reps
24
WEEKS 2&4
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Step Ups
- 15 reps
Exercise 2 - Commandos - 20 reps
Exercise 3 - Bulgarian Split Squats
- 12 reps
Exercise 4 - Decline Push Ups - 10 reps
25
WEEKS 2&4
ABS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Toe Touches
Exercise 2 - Jumping Jacks
Exercise 3 - Reverse Crunch
Exercise 4 - X-Jumps
26
Exercise 5 - Commandos
Finisher Exercise 6 - Jacknives
27
WEEKS 1-4
BOOTY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Frog Pumps - 20 reps
Exercise 2 - Goblet Squats
- 10 reps
Exercise 3 - Clams - 20 reps
Exercise 4 - Jump Squats - 20 reps
28 28
WEEKS 1-4
ARMS & ABS
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Shoulder Taps - 20 reps
Exercise 2 - Ab Bicycles - 20 reps
Exercise 3 - Woodchoppers
- 10 reps
Exercise 4 - Reverse Crunch - 10 reps
29
WEEKS 1-4
LEGS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - High Knees
Exercise 2 - Reverse Lunges
Exercise 3 - Burpees
Exercise 4 - Step Ups
30 30
Exercise 5 - 1 ¾ Squats
Finisher Exercise 6 - Narrow Stance Jump Squats
31
CONGRATS ON COMPLETING ANOTHER 4 WEEKS OF GFHG – YOU’RE ON FIRE! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
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500 REP CHALLENGE It’s challenge time! Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
33
WEEKS 5&7
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Single Leg DB Deadlifts
Exercise 2 - Squat to Curtsey Lunges
Exercise 3 - Goblet Squats
Exercise 4 - Step Ups
34
- 10 reps
- 12 reps
- 15 reps
- 15 reps
WEEKS 5&7
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Pushups - 10 reps
Exercise 2 - Bent Over Rows
- 10 reps
Exercise 3 - Arnold Press
- 12 reps
Exercise 4 - Lateral Raises
- 15 reps
35
WEEKS 5&7
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Reverse Lunges
- 10 reps
Exercise 2 - Plank Dips - 15 reps
Exercise 3 - Arnold Press
- 10 reps
Exercise 4 - Spider Push Ups - 10 reps
36
WEEKS 5&7
ABS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Ab Bicycles
Exercise 2 - Jump Lunges
Exercise 3 - Straight Leg Reverse Crunch
Exercise 4 - Burpees
37
Exercise 5 - Jump Squats
Finisher Exercise 6 - High Knees
38 38
WEEKS 6&8
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - 1 ¾ Squats
- 10 reps
Exercise 2 - Bulgarian Split Squats
- 15 reps
Exercise 3 - Jump Squats - 15 reps
Exercise 4 - Reverse Lunges
39
- 10 reps
WEEKS 6&8
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Shoulder Taps - 20 reps
Exercise 2 - Bicep Curls
Exercise 3 - Hammer Curls
Exercise 4 - Woodchoppers
40
- 10 reps
- 10 reps
- 10 reps
WEEKS 6&8
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Squat to Curtsey Lunges
Exercise 2 - Shoulder Press
- 10 reps
- 10 reps
Exercise 3 - Narrow Stance Jump Squats - 15 reps
Exercise 4 - Commandos - 20 reps
41
WEEKS 6&8
ABS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Jacknives
Exercise 2 - Jump Squats
Exercise 3 - Mountain Climbers
Exercise 4 - Tuck Jumps
42 42
Exercise 5 - Plank Dips
Finisher Exercise 6 - Narrow Stance Jump Squats
43
WEEKS 5-8
BOOTY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Bulgarian Split Squats
- 15 reps
Exercise 2 - Fire Hydrants - 20 reps
Exercise 3 - Jump Squats - 15 reps
Exercise 4 - Glute Bridges
44
- 10 reps
WEEKS 5-8
LEGS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Squat to Curtsey Lunges
Exercise 2 - Jumping Jacks
Exercise 3 - Pulse Squats
Exercise 4 - Glute Bridges
45
Exercise 5 - 3-Pulse Lunges
Finisher Exercise 6 - In and Out Jump Squat
46 46
WEEKS 58
ARMS & ABS
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Spider Push Ups - 15 reps
Exercise 2 - Jacknives - 15 reps
Exercise 3 - Tricep Dips - 15 reps
Exercise 4 - Commandos - 20 reps
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CONGRATS ON COMPLETING ANOTHER 4 WEEKS OF GFHG – YOU’RE ON FIRE! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
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500 REP CHALLENGE It’s challenge time! Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
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Glossary Caloric deficit: Energy (kcal) expenditure > energy (kcal) consumption Maintenance: Energy (kcal) expenditure = energy (kcal) consumption Caloric surplus: Energy (kcal) expenditure < energy (kcal) consumption Active rest days: Active rest days are advised, especially if you are taking more than one rest day a week. These will ensure that you keep your metabolism going, and that you are cardiovascularly healthy. Anything from a 30 minute walk to being generally active or on your feet works well! AMRAP: As Many Reps As Possible – in these circuits, perform as many reps of the exercise as possible within the given time. If you have to stop and rest, do, but make sure you get back into it as soon as possible before the time is up! : lighter dumbbells advised : heavier dumbbells advised
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#GFHG
#GRACEFITGUIDE
Contents Introduction About the GFHG Recommendations Before You Dive In Equipment Recommendations Disclaimers The Workout Split Reaching Your Goals with GFHG Nutrition incl. Cheat Meals
2 4 5 6 8 8 11 12
Week 1 & 3 500 Rep Challenge Lower Body Upper Body Full Body Abs & Cardio
17 18 19 20 21
Week 2 & 4 Lower Body Upper Body Full Body Abs & Cardio
23 24 25 26
Week 1 - 4 Booty Arms & Abs Legs & Cardio
28 29 30
Week 5 & 7 500 Rep Challenge Lower Body Upper Body Full Body Abs & Cardio
33 34 35 36 37
Week 6 & 8 39 40 41 42
Lower Body Upper Body Full Body Abs & Cardio Week 5 - 8 Booty Arms & Abs Legs & Cardio 500 Rep Challenge Glossary
44 45 46 47 50
1
Introduction Hey you! Welcome to your new Grace Fit Home Guide: #GFHG. Well done for deciding to continue your journey to a stronger, fitter and more confident you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. Thank you for being a part of the GFG family – a community of kind, determined and likeminded people who want to lift each other up and each other on this journey. Let’s get started!
Tag @gracefitguide @gracefituk #GFHG #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages!
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My Social Media Pages I post a variety of different things on each of my social medias. Make sure you’re following along for everything from workouts to selfies, vlogs to photos of dogs and much more!
Instagram: @gracefituk Twitter: @gracefituk YouTube: Search ‘Grace Fit UK’ or type: http://www.youtube.com/GraceFitUKTube into the search bar Depop: @gracefituk – for all clothes from brand new activewear to fancy dresses, with 20% of profits going to charity!
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About The GFHG So, now you’re here, let me tell you a little more about the #GFHG and what it will help you to achieve when you put the work in. I have always wanted working out to be as accessible as possible. I don’t believe that you should need to be wealthy or financially successful to be fit and healthy, and whilst I produce a number of products to enhance your workout experience, I will never claim that these are necessary by any means. To get fit and healthy all you need is yourself (and a little bit of determination). Just over a year ago I created the #GFG: 24 weeks of weight training workouts to be performed at the gym. The guides have done amazingly well – over 15,000 women are currently doing them, achieving the most incredible transformations in not only physical appearance but also in strength, confidence and ability. I have always believed in the benefits of weight training and gained a lot of my muscle growth progress through doing so. That being said, I also fell in love with fitness through working out with absolutely no equipment in my living room. When I first got into working out, there was no way in hell I could afford a gym hip, so three times a week I jumped, lunged and planked around at home getting fitter and fitter. For my first year of exercising consistently, I trained at home, with the very occasional trip to my college gym room if it was free between classes. Through working out at home, I got the fittest and most ‘toned’ I have ever been. The GFHG is designed to help you get fit and ‘tone up’ with minimal equipment, from home or anywhere you choose! I fully believe that you can get incredible progress in both weight loss and looking more defined without stepping foot in a gym. And that’s why, since last year, I have been working on the #GFHG: a guide to help anyone, anywhere reach their fitness goals without any fancy machines or expensive gym hip. I hope you’ll love it as much as I do!
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Recommendations Before You Dive • TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! • I want to see your progress! Tag @gracefitguide @gracefituk #GFHG #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages! • Use the hashtags #GFHG #GFG #GraceFitGuide #GFGBB #GFGFriends on social media to stay in with other girls doing the guides. Comment on each other’s photos and encourage each other’s progress! You never know when someone might need it most. • the #GFG Facebook group! We have an incredible community of girls over there just waiting to get you motivated. Just search “GRACE FIT GUIDE” into Facebook or follow the link in your confirmation email. • If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead! • Stretch before and after every session. • When you’re ready to use heavier dumbbells, go for it! • This is a GUIDE, not a set of strict instructions. Find out what works for you and stick to it. • Feel free to shuffle the sessions around dependent on your goals. However, that even if you don’t want to grow your upper body - for example - 1 or 2 sessions a week will do a lot of good for your metabolism among other things! •
: lighter dumbbells advised : heavier dumbbells advised
• that looks, the gym and fitness aren’t everything. You are so much more than what you look like, what you weigh and/ or how big your muscles are. If you take one thing away from this guide, I really hope this is it.
5
Equipment Whilst the GFHG is of course a home-based guide, I have a few equipment recommendations to help you get the best progress, as quickly as possible. Technically no equipment is required as all exercises can be altered and done without, so if you’re hoping to start before these arrive or before your bank allows it, you have no excuses. All recommended equipment can be found on gracefitguide.com, though thanks to you amazing people who me, they are often in very high demand. I recommend keeping an eye on my social medias to ensure you get your hands on some as soon as possible! We aim to keep prices as low as possible to make creating your new snazzy home gym as accessible as possible, but will absolutely never compromise quality! All Grace Fit products are vegan so none of our furry friends were harmed while helping you get fit af. Resistance Band(s): Ӳ
I will ALWAYS preach the importance of resistance bands for activating your glutes, especially whilst training at home. I make the best resistance bands ever for cheaper than you’ll find even bad quality ones soooo, what are you waiting for?
Ӳ
My bands are ranked by colour/difficulty. I recommend getting a few different colours so you can use the hardest you can do on each exercise, and work up to harder difficulties. • Beginner: Blue & Pink • Intermediate: Pink & Peach • Advanced: Peach & Black
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Dumbbells: This guide works on the basis of you using 2 different sets of dumbbells, denoted by exclamation marks next to the exercise. You can of course have more or fewer sets of dumbbells – this is just my recommendation for optimum results! You may know where you sit comfortably on the weight scale, in which case by all means go with the heaviest option you’re comfortable with, but if not, here are some recommendations. • Beginner: Light (!) (1-4kg) and Heavy (!!) (4-6kg) • Intermediate: Light (!) (4-6kg) and Heavy (!!) (6-10kg) • Advanced: Light (!) (5-7kg) and Heavy (!!) (10-15kg) : lighter dumbbells advised : heavier dumbbells advised Exercise Mat: I recommend using an exercise mat for all exercises in which you lie down to make sure you’re protecting your spine. You can of course substitute this for a carpet or rug, but exercise mats are made for the job, so are definitely recommended. Optional: Barbell: I do not include use of a barbell at any point in the #GFHG, however if you either have one or want to push yourself a little further, by all means use it for !! exercises. Barbells make it easier to use heavier weights, so can help you to push yourself more – if you want to use one to up your game, go ahead! Kettlebell: You may prefer to use a kettlebell on some exercises – if you do, then use one.
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Disclaimers 1. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used and decided to share. By using this guide, you acknowledge that I am not a qualified personal trainer, and that all workouts are performed at your own risk. 2. I am not liable for any injury or harm that may come from using this guide. 3. Resale or sharing of this guide is illegal, and unfair. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator. 4. This guide has been checked and approved by a Certified Personal Trainer.
The Workout Split Each week consists of 4 ‘compulsory’ workouts, and 2 ‘+’ days. I do not recommend working out more than 5-6 days a week, AKA I advise you rest at least 1-2 days a week. If you don’t do either of the + days, I do recommend that you have 1 active rest day in which you go on a walk or do some kind of light activity. This being said, please do not be disheartened if you cannot fit in even four workouts a week. Exercise is exercise, you will get progress either way!
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Which days you do will of course be dependent on your goals and ability. As I stated in my recommendations, please feel free to use the guide as a guideline rather than a set of concrete rules – find what works for you and tailor the schedule and workouts to your taste and goals. The suggested workout split is as follows: 1. Lower Body 2. Upper Body 3. Full Body 4. Abs and Cardio
+ Choose from: • Booty • Legs & Cardio • Arms & Abs Below are some example timetables of how you could set out your training, dependent on how many sessions you’re planning to do per week: 1. 3 workouts per week Day
Workout
Monday
Lower Body
Tuesday Wednesday
Upper Body
Thursday Friday
Abs and Cardio
Saturday Sunday
Active Rest: 40min walk
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2. 4 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Active Rest: 40min walk
Wednesday
Upper Body
Thursday Friday
Full Body
Saturday Sunday
Abs and Cardio
3. 5 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Upper Body
Wednesday
Booty
Thursday Friday
Full Body
Saturday Sunday
Abs and Cardio
4. 6 workouts per week Day
Workout
Monday
Lower Body
Tuesday
Upper Body
Wednesday
Legs and Cardio
Thursday
Arms and Abs
Friday
Full Body
Saturday
Abs and Cardio
Sunday
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Reaching Your Goals with GFHG Although this guide is suitable for people with a variety of goals, there are certain aspects you should concentrate on to enhance your progress in reaching your goals. Below are some suggestions to help you use the GFHG to achieve your goals. Goal
Workouts
Nutrition
Lose Fat
1. Prioritise cardio-based Caloric Deficit workouts. 2. Most rest days should be active rest days 3. 1-2 HIIT workouts per week (20s on, 40s off, 1-3% incline, 15 mins)
Tone Up
1. At least 1 cardio-based workout per week 2. 1 HIIT workout per week (15s on, 45s off, 1-3% incline, 10 mins)
1. Extra fat/weight to lose as well as wanting to tone up: slight caloric deficit 2. Just tone up – happy with current fat %: Maintenance
Get Fit
1. At least 1 extra (+) cardio workout per week 2. 1-2 HIIT workouts per week (25s on, 40s off, 1% incline, 15 mins)
Maintenance
Build Muscle
1. Prioritise non-cardio ‘+’ Caloric Surplus workouts 2. Try to make it to the gym when you can, especially in regards to training legs – lifting heavy with a caloric surplus is the key to muscle gain 3. If you definitely do not want to lose any weight, substitute ‘abs and cardio’ day with ‘arms and abs’ or ‘booty’ + days.
Key: Beginners + Intermediate + Advanced + 11
Caloric deficit: Energy (kcal) expenditure > energy (kcal) consumption
Maintenance: Energy (kcal) expenditure = energy (kcal) consumption Caloric surplus: Energy (kcal) expenditure < energy (kcal) consumption Active rest days: Active rest days are advised, especially if you are taking more than one rest day a week. These will ensure that you keep your metabolism going, and that you are cardiovascularly healthy. Anything from a 30-minute walk to being generally active or on your feet works well! HIIT Sprints: High Intensity Interval Training. Ӳ Sprints on the treill, as fast as possible. On and off for the designated amount of time. Ӳ If you do not have access to a treill, do these outside! Set markers and do sprints between them, giving yourself 15s rest in between each sprint. For an extra challenge, make them hill sprints! Ӳ Can massively help to both get fit and shed fat! Ӳ Be careful not to do HIIT more than 2 times per week & allow yourself adequate recovery time. *although you can build muscle through the use of weights in a home environment, I would like to stress that for maximum muscle growth I would strongly advise ing a gym so that you can lift as heavy as possible, especially in regards to training your lower body.
Nutrition As I’m sure you’ve been told 100 times, nutrition is a very important part of obtaining progress, not to mention its significance in ensuring you are generally healthy. The essentials of weight loss, weight gain and weight maintenance come down to energy expenditure vs. energy consumption. If you consume more calories than you use, you will gain weight, and if you consume fewer than you’ll lose weight – it’s that simple! Of course it’s easier said than done, but follow those rules and you will reach your goals.
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In order to work out how many calories you need to eat, you need to first determine whether you want to be in a calorie surplus, maintenance or deficit. Following this, you need to work out your TDEE: Total Daily Energy Expenditure. This is the approximate number of calories you use in a day – sleeping, walking, breathing, working out – every activity burns calories. I would advise using iifym.com or a TDEE calculator of your choice to work this out. The answer you get will of course by approximate – it is based on height, weight and activity level, but does not take into individual metabolic rate etc. From this, you can work out approximately how many calories you should be eating. You do not need to count calories or macros in order to get progress, but it might be an idea to count them for the first 1-2 weeks if you never have before to ensure you know around how much is optimal for you to eat. All goals: When starting out, it is important to monitor your nutrition to work out how much you should be eating. Your TDEE may be inaccurate, so I advise eating along the lines of your TDEE for a week or so and assessing whether you feel overly hungry, or like you’re putting on weight. If you feel cranky due to incessant hunger, your TDEE is probably higher than you previously expected, and if you feel constantly full or as if you are putting on weight, your TDEE is likely lower. Alter your calorie intake accordingly and start working towards your goals! Weight Loss: Ensure you are eating below your TDEE in a caloric deficit. Don’t decrease your calories all at once – although you may feel like you’re losing weight when you do this, you will mainly be losing water weight and shocking your body. that the slower your progress, the more sustainable it will be. Trust me, you don’t want a quick weight loss ‘fix’ – it’ll just make you sad and tired, and you will likely end up putting it all back on just as quickly as it came off. I strongly advise against going anywhere as low as 1200 calories per day. Please do not listen to any fad diet advice – it won’t work and will make you take more steps backwards than forwards.
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Maintenance: Ensure you are eating at your TDEE at caloric maintenance. As mentioned above, your deciphered TDEE from online may be inaccurate. Monitor your intake for the first week or so to establish whether your TDEE is too high or low. If you have been maintaining your weight for a while, eat a similar amount to your norm whilst doing this guide. If you have been losing weight prior to starting the guide, slowly increase your calories by about 50 calories per week so that your body has time to adjust and can work on maintaining your progress. If you want to know more about this process, research ‘reverse dieting’. Weight Gain: Make sure you are eating above your TDEE in a caloric surplus. If you haven’t been trying to put on weight prior to starting this, make sure you take it slowly. Don’t increase your calories all at once - your body can’t gain muscle THAT fast. You want to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1 pound per week as this is the rate at which it’ll mostly be muscle, so when/if you cut you won’t have to lose too much unnecessary fat - when I bulked I used the scale to monitor my increase just as a number, not using it to get disheartened! Bulking/committing to growing muscle is HARD! Keep going, even on the bad days. It’s where da booty comes from! Do not commit to a bulk if you are planning to bulk for less than 3 months. You will not get the muscle gain in that time for it to be worth the extra fat you will have gained (unless fat gain is also a main goal of yours). You will have bad days and the process will be hard, but honestly in of progress, bulking was the best decision I ever made! Cheat Meals/Days: Cheat days are a difficult topic – should you have them? Should you use them to go crazy? How many is too many? My personal opinion on this subject is that, as always, it’s best to find what works for you. That being said, of course having a 10,000 calorie cheat day every week will absolutely impinge on your progress.
14
When I count macros or am in general stricter on my nutrition and training, I like to have a designated amount of cheat meals or days per week. For example, I might give myself Friday night dinner or Sunday from lunch to bed time off. This might work for you, or it might make you go a little too crazy both in the week when fantasising about your cheats. In general, it worked pretty well for me as it wasn’t too rigid and if I really wanted to ‘cheat’ earlier in the week, I would allow myself to. It also made me appreciate unhealthy food more as an occasional treat, whereas now I’m a little too lenient in regards to when I indulge. The best thing for you may however be a generally more lenient approach towards less healthy foods. It’s important to understand that there is no such thing as a ‘bad’ food. No food should make you feel stressed or guilty. Following my stricter macro counting days, I now allow myself to indulge if and when I want. Granted, there are ways to do this without ruining your progress, such as allowing yourself to have the cupcake, but then not succumbing to the chocolate bar offered to you later the same day. Different things work for different people but I’d be lying if I suggested that eating whatever you want whenever you want would still allow you to achieve your goals in the time frame you might be aiming for. Be disciplined and exercise self-control, but don’t sacrifice a good relationship with food for a diet, trust me it’s not worth it.
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IT’S TIME TO START REACHING YOUR GOALS! But first, it’s time to take some progress photos! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
16
500 REP CHALLENGE Welcome to your first challenge! I strongly recommend you do this challenge at least once every four weeks to track your fitness progress. Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
17
WEEKS 1&3
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Squats
- 10 reps
Exercise 2 - 3-Pulse Lunges
Exercise 3 - Harmstring Curls
- 10 reps
- 12 reps
Exercise 4 - Squat to Curtsey Lunges
18
- 10 reps
WEEKS 1&3
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Tricep Dips - 10 reps
Exercise 2 - Hammer Curls
- 12 reps
Exercise 3 - Bicep Curls
- 12 reps
Exercise 4 - Front Raises
- 15 reps
19
WEEKS 1&3
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Goblet Squats
- 10 reps
Exercise 2 - Burpees - 15 reps
Exercise 3 - Shoulder Press
- 10 reps
Exercise 4 - Reverse Crunch - 10 reps
20
WEEKS 1&3
ABS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Legs Raises
Exercise 2 - Mountain Climbers
Exercise 3 - Crunches
Exercise 4 - In and Out Jump Squat
21
Exercise 5 - Rusian Twists
Finisher Exercise 6 - Diagonal Hand to Toe Touch
22
WEEKS 2&4
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Stationary Lunges
Exercise 2 - Front Squats
- 12 reps
- 10 reps
Exercise 3 - Jump Lunges - 20 reps
Exercise 4 - Romanian Deadlifts
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- 12 reps
WEEKS 2&4
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Decline Pushups - 10 reps
Exercise 2 - Tricep Extensions
Exercise 3 - Shoulder Press
- 10 reps
- 8 reps
Exercise 4 - Superman - 15 reps
24
WEEKS 2&4
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Step Ups
- 15 reps
Exercise 2 - Commandos - 20 reps
Exercise 3 - Bulgarian Split Squats
- 12 reps
Exercise 4 - Decline Push Ups - 10 reps
25
WEEKS 2&4
ABS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Toe Touches
Exercise 2 - Jumping Jacks
Exercise 3 - Reverse Crunch
Exercise 4 - X-Jumps
26
Exercise 5 - Commandos
Finisher Exercise 6 - Jacknives
27
WEEKS 1-4
BOOTY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Frog Pumps - 20 reps
Exercise 2 - Goblet Squats
- 10 reps
Exercise 3 - Clams - 20 reps
Exercise 4 - Jump Squats - 20 reps
28 28
WEEKS 1-4
ARMS & ABS
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 8 mins Circuit 2 : 7 mins Circuit 3 : 6 mins Circuit 4 : 5 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Shoulder Taps - 20 reps
Exercise 2 - Ab Bicycles - 20 reps
Exercise 3 - Woodchoppers
- 10 reps
Exercise 4 - Reverse Crunch - 10 reps
29
WEEKS 1-4
LEGS & CARDIO
Perform each exercise for 30 seconds, rest for 15 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - High Knees
Exercise 2 - Reverse Lunges
Exercise 3 - Burpees
Exercise 4 - Step Ups
30 30
Exercise 5 - 1 ¾ Squats
Finisher Exercise 6 - Narrow Stance Jump Squats
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CONGRATS ON COMPLETING ANOTHER 4 WEEKS OF GFHG – YOU’RE ON FIRE! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
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500 REP CHALLENGE It’s challenge time! Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
33
WEEKS 5&7
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Single Leg DB Deadlifts
Exercise 2 - Squat to Curtsey Lunges
Exercise 3 - Goblet Squats
Exercise 4 - Step Ups
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- 10 reps
- 12 reps
- 15 reps
- 15 reps
WEEKS 5&7
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Pushups - 10 reps
Exercise 2 - Bent Over Rows
- 10 reps
Exercise 3 - Arnold Press
- 12 reps
Exercise 4 - Lateral Raises
- 15 reps
35
WEEKS 5&7
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Reverse Lunges
- 10 reps
Exercise 2 - Plank Dips - 15 reps
Exercise 3 - Arnold Press
- 10 reps
Exercise 4 - Spider Push Ups - 10 reps
36
WEEKS 5&7
ABS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Ab Bicycles
Exercise 2 - Jump Lunges
Exercise 3 - Straight Leg Reverse Crunch
Exercise 4 - Burpees
37
Exercise 5 - Jump Squats
Finisher Exercise 6 - High Knees
38 38
WEEKS 6&8
LOWER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - 1 ¾ Squats
- 10 reps
Exercise 2 - Bulgarian Split Squats
- 15 reps
Exercise 3 - Jump Squats - 15 reps
Exercise 4 - Reverse Lunges
39
- 10 reps
WEEKS 6&8
UPPER BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Shoulder Taps - 20 reps
Exercise 2 - Bicep Curls
Exercise 3 - Hammer Curls
Exercise 4 - Woodchoppers
40
- 10 reps
- 10 reps
- 10 reps
WEEKS 6&8
FULL BODY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Squat to Curtsey Lunges
Exercise 2 - Shoulder Press
- 10 reps
- 10 reps
Exercise 3 - Narrow Stance Jump Squats - 15 reps
Exercise 4 - Commandos - 20 reps
41
WEEKS 6&8
ABS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Jacknives
Exercise 2 - Jump Squats
Exercise 3 - Mountain Climbers
Exercise 4 - Tuck Jumps
42 42
Exercise 5 - Plank Dips
Finisher Exercise 6 - Narrow Stance Jump Squats
43
WEEKS 5-8
BOOTY
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Bulgarian Split Squats
- 15 reps
Exercise 2 - Fire Hydrants - 20 reps
Exercise 3 - Jump Squats - 15 reps
Exercise 4 - Glute Bridges
44
- 10 reps
WEEKS 5-8
LEGS & CARDIO
Perform each exercise for 40 seconds, rest for 20 seconds then move onto the next. Repeat x4. Perform the finisher for 50 reps – rest if and when you need but don’t stop before you get to 50! Exercise 1 - Squat to Curtsey Lunges
Exercise 2 - Jumping Jacks
Exercise 3 - Pulse Squats
Exercise 4 - Glute Bridges
45
Exercise 5 - 3-Pulse Lunges
Finisher Exercise 6 - In and Out Jump Squat
46 46
WEEKS 58
ARMS & ABS
Perform each exercise for the given amount of reps continuously within each circuit. Circuit 1 : 10 mins Circuit 2 : 9 mins Circuit 3 : 8 mins Circuit 4 : 7 mins 1 MIN REST BETWEEN ALL CIRCUITS
Exercise 1 - Spider Push Ups - 15 reps
Exercise 2 - Jacknives - 15 reps
Exercise 3 - Tricep Dips - 15 reps
Exercise 4 - Commandos - 20 reps
47
CONGRATS ON COMPLETING ANOTHER 4 WEEKS OF GFHG – YOU’RE ON FIRE! Here’s your little reminder to track your progress. Checklist: Front Progress Photo Side Progress Photo Back Progress Photo Optional: Weigh In
Measurements: Arms Waist Hips Thighs
Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! @gracefitguide #GFHG #GFG #GraceFitGuide
48
500 REP CHALLENGE It’s challenge time! Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Feel free to rest if and when you need it, but the clock doesn’t stop. Good luck!
Press Ups
10
Toe Touches
20
Jump Lunges
20
Jumping Jacks
50
Mountain Climbers
40
Plank Dips
20
X-Jumps
30
Squat Thrusters
10
Jump Squats
15
Pulse Squats
30
Ab Bicycles
30
Leg Raises
10
Burpees
10
Squat to Curtsey Lunges
20
Shoulder Taps
20
Crunches
20
Tuck Jumps
10
High Knees
50
Jacknives
15
Oblique Crunches
20
In and Out Jumps Squats
10
Reverse Crunches
30
3-Pulse Lunges
10
49
Glossary Caloric deficit: Energy (kcal) expenditure > energy (kcal) consumption Maintenance: Energy (kcal) expenditure = energy (kcal) consumption Caloric surplus: Energy (kcal) expenditure < energy (kcal) consumption Active rest days: Active rest days are advised, especially if you are taking more than one rest day a week. These will ensure that you keep your metabolism going, and that you are cardiovascularly healthy. Anything from a 30 minute walk to being generally active or on your feet works well! AMRAP: As Many Reps As Possible – in these circuits, perform as many reps of the exercise as possible within the given time. If you have to stop and rest, do, but make sure you get back into it as soon as possible before the time is up! : lighter dumbbells advised : heavier dumbbells advised
50
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