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Grace Fit H
Grace Fit H
GRACE FIT
HOME GUIDE
WEEKS 9-16
#GFHG
#GRACEFITGUIDE
Contents
Introduction 2
About the GFHG 4
Recommendations Before You Dive In 5
Equipment Recommendations 6
Disclaimers 8
The Workout Split 8
Reaching Your Goals with GFHG 11
Nutrition incl. Cheat Meals 12
Week 9 & 11
AMRAP Challenge 17
Lower Body 18
Upper Body 19
Full Body 20
Abs & Cardio 21
Week 10 & 12
Lower Body 23
Upper Body 24
Full Body 25
Abs & Cardio 26
Week 9 - 12
Booty 28
Arms & Abs 29
Legs & Cardio 30
Week 13 & 15
AMRAP Challenge 33
Lower Body 34
Upper Body 35
Full Body 36
Abs & Cardio 37
Week 14 & 16
Lower Body 39
Upper Body 40
Full Body 41
Abs & Cardio 42
Week 9 - 16
Booty 44
Arms & Abs 45
Legs & Cardio 46
AMRAP Challenge 47
Glossary 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
support each other on this journey.
22
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
3
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.
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 mem-
bership, 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 membership.
4
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 contact 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.
• Join 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, remember 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
• Remember 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
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?
6
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)
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.
7
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.
8
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.
+
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:
Day Workout
Monday Lower Body
Tuesday
Thursday
Saturday
9
2. 4 workouts per week
Day Workout
Monday Lower Body
Thursday
Saturday
Day Workout
Monday Lower Body
Wednesday Booty
Thursday
Saturday
Day Workout
Monday Lower Body
Sunday
10
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)
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 treadmill, as fast as possible. On and off for the
designated amount of time.
Ӳ If you do not have access to a treadmill, 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 joining 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.
12
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 account 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. Remember 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.
13
Maintenance:
Ensure you are eating at your TDEE at caloric maintenance.
As mentioned above, your deciphered TDEE from online may be inac-
curate. 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 terms 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?
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.
15
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!
16
AMRAP CHALLENGE
Welcome to your first challenge of GFHG2!
I strongly recommend you do this challenge at least once every four
weeks to track your fitness progress.
Burpees Crunches
Reverse Lunges
Tuck Jumps
17
WEEKS 9&11
LOWER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
18
WEEKS 9&11
UPPER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
19
WEEKS 9&11
FULL BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
20
WEEKS 9&11
ABS & CARDIO
Perform each exercise for 40 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 2 - Burpees
Exercise 3 - Ab Bicycles
21
Exercise 5 - Commandos
Finishers
Exercise 6 - Russian Twists
22
WEEKS 10&12
LOWER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
23
WEEKS 10&12
UPPER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
24
WEEKS 10&12
FULL BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
25
WEEKS 10&12
ABS & CARDIO
Perform each exercise for 40 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!
26
Exercise 5 - Ab Bicycles
Finishers
Exercise 6 - Jump Squats
Exercise 7 - Jacknives
27
WEEKS 9-12
BOOTY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
28
WEEKS 9-12
ARMS & ABS
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
29
WEEKS 9-12
LEGS & CARDIO
Perform each exercise for 40 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 - Burpees
30
30
Exercise 5 - Pulse Squats
Finishers
Exercise 6 - Tuck Jumps
31
CONGRATS ON COMPLETING
ANOTHER 4 WEEKS OF GFHG –
YOU’RE ON FIRE!
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!
32
AMRAP CHALLENGE
It’s challenge time!
Burpees Crunches
Reverse Lunges
Tuck Jumps
33
WEEKS 13&15
LOWER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 10 mins Circuit 2 : AMRAP Circuit 3 : 9 mins Circuit 4 : AMRAP
Cricuit 5 : 8 mins Circuit 6 : AMRAP
1 MIN REST BETWEEN ALL CIRCUITS
34
WEEKS 13&15
UPPER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
35
WEEKS 13&15
FULL BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
36
WEEKS 5&7
ABS & CARDIO
Perform each exercise for 45 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 2 - Burpees
37
Exercise 5 - Jumping Jacks
Finishers
Exercise 6 - Commandos
38
38
WEEKS 14&16
LOWER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 10 mins Circuit 2 : AMRAP Circuit 3 : 9 mins Circuit 4 : AMRAP
Cricuit 5 : 8 mins Circuit 6 : AMRAP
1 MIN REST BETWEEN ALL CIRCUITS
39
WEEKS 14&16
UPPER BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
40
WEEKS 14&16
FULL BODY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
41
WEEKS 14&16
ABS & CARDIO
Perform each exercise for 45 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 2 - X-Jumps
Exercise 4 - Commandos
42
42
Exercise 5 - In and Out Jump Squat
Finishers
Exercise 6 - Ab Bicycles
43
WEEKS 9-12
BOOTY
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
44
WEEKS 5-8
LEGS & CARDIO
Perform each exercise for 45 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 -X-Jumps
45
Exercise 5 - Jump Squats
Finishers
Exercise 6 - Bulgarian Split Squats
Exercise 6 - X-Jumps
46
46
WEEKS 9-16
ARMS & ABS
Perform each exercises for the given amount of reps continuously within each
circuit. These circuits alternate with AMRAP circuits in which you perform each
exercise as many times as possible within 30 seconds, then move straight onto
the next.
Circuit 1 : 8 mins Circuit 2 : AMRAP Circuit 3 : 7 mins Circuit 4 : AMRAP
Cricuit 5 : 6 mins Circuit 6 : AMRAP Circuit 7 : 5 mins
1 MIN REST BETWEEN ALL CIRCUITS
47
CONGRATS ON COMPLETING
ANOTHER 4 WEEKS OF GFHG –
YOU’RE ON FIRE!
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!
48
AMRAP CHALLENGE
It’s challenge time!
Burpees Crunches
Reverse Lunges
Tuck Jumps
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 be-
fore the time is up!
50