T

Be Slim Be Strong

7 day
AT HOME
workouts

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Our Mission
Inspiring clients to a happier
and healthier lifestyle through
the education of effective
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Hello and welcome to the B Fit community,
This 7 day workout plan is for men and women who struggle to fit effective exercise into their busy
lifestyles. Balancing healthy eating and exercise with a busy family life at home is a tough job and it’s easy
to fall off track and forget about looking after your own needs, which then affects your health, mood and
productivity levels.

If not being able to get to the gym has been holding you back from getting the lean, slim and toned body
that you deserve, then these “7 DONE FOR YOU HOME WORKOUTS” will help slim you down.

You need absolutely no special equipment for them and minimal space.

The workouts are easy to follow, and will help you BURN body fat before you even leave the house.

Some general points on the workouts:

• Each workout is only about 10-20 minutes long

• You only need your body (no equipment needed)
• You will be counting and recording “reps” during the workouts and looking at your watch during the
rest periods. Just make sure you quickly note down your reps and move from one exercise to the
next. These workouts are designed to be short and sharp with minimal rest.
• You can do these exercises at any point of the day
• Try to vary your workouts - don’t do the same workout over and over again!
• Believe in yourself!

The trick is to make exercise a habit, and that’s easy to do with these exercises.
They’re simple, fast and super effective and you now have
7 workouts that you can just slip into your schedule.

Remember, this is just the beginning. I want these next

7 workouts to be the stepping-stone to you achieving life
long lasting results! Be Slim, Be Strong!

Be Slim, Be Strong!
Kev Foley
Owner B Fit Personal Training Ltd
Weight Loss, Health and Fitness Educator and Coach
RKC, SFG Kettlebell Instructor

P.S. If you workout best with guided support or feel you

need more individual attention, we are here to help you.
You can call us on 02920 617710 to schedule a time to
speak with a member of our team about where you want
to be and how we can get you there... together.

To claim a FREE consultation, visit:

http://bfitcardiff.com/campaign/consultation/
“B Fit PT Exercise Schedule
The #1 Monday Full Body Tone Up

Personal Tuesday

Wednesday Rest:
Cardio Blast

& Group Nutrition Tip

Training
Thursday Midweek Mix Up:
Rep Ladders

Studio in Friday

Saturday
Tight Toned Abs

Ten To One
Cardiff.” Sunday Outdoor Workout

Warm-Up:
Before starting any exercise program, it’s important to warm
up effectively. The goal here is to get the heart rate gradually
up and to start mobilising the joints. I have provided a basic
warm-up routine that should only take you a few minutes to
complete before your workouts. I also recommend stretching
out any areas that are particularly tight.

Complete 20 seconds of:

• Running on the spot

• Heel-kicks
• Hands behind head high-knees
• Forward arm circles
• Backward arm circles
• Cross the arms and open the chest

REPEAT 2-3 TIMES

Ok, it’s time to get started with the program. Now these
workouts are designed to be short and intense. In order to get
the best results possible, be sure to put everything into each
workout. And remember, if you’re a beginner, ease yourself in.

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Day 1:
Full Body Strength Circuit

Timed Circuit Press ups

Workout: Engages your chest, shoulder, triceps and core -
2-3 Sets of 30 seconds on each exercise. Get into a high plank position. Place your hands
firmly on the ground, directly under shoulders.
RECORD TOTAL REPS Keep your core tight and engaged. Begin to
Squats lower your body—keeping your back flat and eyes
focused in front of you. Go down until your chest
Press ups grazes the floor and push back up. Drop to your
Lunges knees to make it easier if needed.
Shoulder The tendency will be for the lower back to arch -
taps don’t let that happen. Re-set yourself as needed.
Dips

Beginners:
Complete all 5 exercises in the circuit then
recover for 1 minute. Aim for 2 sets.
Advanced:
Complete all 5 exercises in the circuit then
recover for 30 seconds. Aim for 3 sets.
Squats
Great for the thighs and glutes – Drop your
bottom down towards the floor, keeping your
chest lifted and back straight - only go down as
deep as you can go without leaning forward. Keep
your knees tracking in-line with your toes. Hold
onto a chair back or wall for extra support!
Lunges
Keep your upper body straight, with your
shoulders back and relaxed. Step forward with one
leg, lowering your hips until both knees are bent at
about a 90-degree angle.
Shoulder taps
Begin in a full plank position with feet hip-width
apart. Lightly tap left shoulder with right hand.
Return to start and then immediately lift left hand
and tap right shoulder. That’s one rep.
Dips
Position yourself in front of a chair or step and
place your hands behind you. Open your chest
and keep your shoulders back. Bend your knees to
90 degrees and extend again.

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Day 2:
Cardio Blast

Cardio Blast 10x Sprint starts/

Workout:
Complete in circuit format: 45 seconds
on, 15 seconds off.
Once you have completed 1 circuit, rest
10 High knees
Start in the plank position so your hands are directly
under your shoulders. Your body should form a
straight line from your shoulders to your ankles.

for a minute. Lift your right foot off the floor and bring your
knee as close to your chest as you can. Return to
Aim for 2-3 sets. the starting position and repeat with your left leg.
RECORD TOTAL REPS Alternate for 10 reps then jump up and do 10 high
knees (running on the spot). Repeat for 45 seconds.
10 Sprint
starts/10 High
knees Side lunges
Side lunges Start with your feet together, take the left leg out
and reach the left arm across your body to the
Steps LRLR
right. Then change arms. Try and do this at speed
Steps RLRL if you want to make it harder to touch the floor
Jumping with your hand.
jacks
STRETCH Step ups
Step the left foot on the step, followed by the
right, then step back down, leading again with the
Beginners:
left leg and bringing your right foot down to join it
Complete 30 seconds on the floor. Repeat as fast as you can for the full
on all 5 exercises 45 seconds then change the lead leg.
in the circuit then
recover for 1 minute.
Aim for 2 sets.
Jumping jacks
Stand with your feet together and your hands
Advanced: down by your side. In one motion, jump your feet
Complete 50 seconds out to the side and raise your arms above your
head. Immediately reverse that motion by jumping
on, 10 seconds off on
back to the starting position.
all 5 exercises in the
circuit then recover The first 2 days are complete! Well done!
for 60 seconds. If you’re not accustomed to exercise on a regular
Aim for 3 sets. basis then you may find that you are aching a little.
Don’t worry, this is normal and it should surpass in
a day or so. Take a rest from exercise today to help
with recovery and to prepare your body for the
next bunch of home workouts.

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Day 3: “A person can be as
great as he or she
Rest Day wants to be. If you
Here’s a nutrition tip
believe in yourself
Make things easy for yourself.
and have the courage,
When it comes to healthy eating, the key is the determination,
to make things as easy as possible. You can
do this by setting yourself up to make good
the dedication, the
decisions from the start. competitive drive and
Here’s your task: Clear all of the non-
nutritional value foods (AKA junk) from your
if you are willing to
house, office and car. Because if it’s around sacrifice the little things
you, you’ll eat it, even if you are trying hard it
will just be a matter of time. in life and pay the price
So, go into your fridge, freezer and cupboards for the things that are
and get rid of all the ready meals, refined
sugars, crisps, fizzy drinks, snacks and booze. worthwhile, it can
be done.”
Vince Lombardi

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Day 4:
Mid Week Mix Up: Repetition Ladders

Repetition Ladders Close grip press ups

Workout: Place your hands close together so your thumbs
Go up and down the ladder then rest for and arms are directly under the shoulders. Keep
your core tight and engaged. Begin to lower your
90 seconds. body - keeping your back flat and eyes focused in
Repeat 2-3 times. front of you. Go down until your chest grazes the
floor and push back up. Drop down to your knees
5 Close grip
if you need to make this one easier.
press ups
10 Squat
thrusts Squat thrusts
15 Press ups Hold the press up position, keeping the core tight
and engaged. Jump both legs in towards your
20 Split chest then jump them out again.
jumps
30 Touch
floor jacks Press ups
STRETCH Engages your chest, shoulder, triceps and core.
Get into a high plank position. Place your hands
Beginners: firmly on the ground, directly under shoulders.
Keep your core tight and engaged. Begin to
Take regular rests as needed between each
lower your body, keeping your back flat and eyes
exercise. Aim for 2 sets. focused in front of you. Go down until your chest
grazes the floor and push back up.
Advanced:
Go UP and DOWN the ladder with minimal
rest. Aim for 3-5 sets. Split jumps
Assume a lunge stance position with one foot
forward with the knee bent and the rear knee
nearly touching the ground. Ensure that the front
knee is over the midline of the foot. Extending
through both legs, jump as high as possible,
swinging your arms to gain lift.

Touch floor jacks

Stand with your feet together. Touch the floor
right in front of your toes and in one motion, jump
your feet out to the side and raise your arms above
your head. Immediately reverse that motion by
jumping back to the starting position.

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Day 5:
Ladder Abs

Ladder Abs V sits

Workout: Lie on your back with your feet raised in the air.
Contract the abs whilst reaching up to touch your
Complete in a circuit format - 10 reps on
ankles. Be sure to keep your head and shoulders
each, then 15 reps on each, 20 reps on off the floor and your lower back pressed into the
each. Rest 90 seconds when you have mat. With your core tight and tucked, use your abs
to return to the starting position.
gone up the ladder, then repeat one
more time!
V sits
Reverse crunch
Lay on your back and place your palms face down
Reverse on the floor for support. Tighten your abs to lift your
crunch hips off the floor as you crunch your knees inward
Bicycles to your chest. Pause at the top for a moment, then
(each leg) lower back down without allowing your lower back
to arch and lose contact with the floor.
Plank jacks

STRETCH Bicycle crunch

Beginners:
Complete all 4 exercises in the circuit then
recover for 90 seconds. Aim for 2 sets.
Advanced:
Complete all 4 exercises in
the circuit then recover for
30 seconds. Aim for 3 sets.
Lie flat on the floor with the lower back pressed into
the ground. Place your hands slightly either side of
your head - do not lock your fingers or pull on the
neck. Lift your knees to a 45-degree angle, slowly go
through a bicycle pedal motion with the legs then
alternately touch your elbows to the opposite knee,
twisting back and forth through the core.
Plank jacks
Start in the plank position with the elbows bent
and the weight resting on the forearms. The body
should form a straight line from the shoulders to
the ankles. Engage the core by contracting your
abs and jump the feet out to the sides and back as
if you were performing a jumping jack, but keep
the upper body still.

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Day 6:
Ten To One
Ten To One
Workout: Complete 10 reps of each
exercise, then 9 reps and 8 reps until you
get to 1 rep of each. Just 1 set!
Record the total time to complete
Leg raises
Press ups
Burpees
Squat jumps
STRETCH
Leg raises
Make sure that your head, legs and bottom are all
in contact with the floor. Engage your stomach
muscles and grasp the sides. Slowly lift your legs
to a 90-degree angle, keeping your legs straight
and not bending at the knees. Pause for a second
then slowly lower the legs back down.
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Press ups
Get into a high plank position. Place your hands
firmly on the ground, directly under shoulders.
Keep your core tight and engaged. Begin to lower
your body – keeping your back flat and eyes
focused in front of you. Go down until your chest
grazes the floor and push back up.
Burpees
Begin standing. Bring your hands to the floor just
in front of your feet. Jump your feet into a plank
position. Jump your feet back to your hands, and
from this crouched position, jump up to a standing
tall position then repeat.
Squat jumps
Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your
core and jump up explosively. When you land,
lower your body back into the squat position to
complete one rep. Land as quietly as possible,
which requires control.
Day 7: “If you believe
you can, you
Outdoor Workout probably can.
CONGRATULATIONS, you have If you believe you
reached the final day!
Today is not exactly a workout day, but I do want
won’t, you most
you to move a little. Use today to do something
different. Either go for a long walk, steady jog, a
assuredly won’t.
cycle ride or even try some yoga. Getting out in
the fresh air really does clear your head and does
Belief is the ignition
you wonders of good.
switch that gets
Stand tall and be proud of what you have achieved
over the last 6 days. Making a lifestyle change is
never easy, but you have done the hard part and
you off the
started. launching pad.”
If you feel you need more individual attention or
extra accountability to help transform your body, Denis Waitley
then we are here to help you. You can call us on
02920 617710 to schedule a time to speak with a
member of our team about where you want to be
and how we can get you there...together.

That’s it!

Please get in touch if you have any questions!

Be Slim, Be Strong!
Kev Foley
Owner B Fit Personal Training Ltd
Weight Loss, Health and Fitness Educator
and Coach
RKC, SFG Kettlebell Instructor

To claim a FREE consultation, visit:

http://bfitcardiff.com/campaign/consultation/
 T
Be Slim Be Strong

www.bfitcardiff.com | Tel: 02920 617710 | E: info@bfitcardiff.com

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